December 2006
Here’s a scary fact for you to mull over: At least a quarter of hip fracture patients die within a year. In other words, you’d have better luck up against even the most serious forms of cancer.
Think about it that way, and of course you’re going to walk, not run—and very gingerly, at that—to the nearest reputable rheumatologist, endocrinologist, or orthopedist at the first sign of thinning bones. And I couldn’t blame you for it. But before you go through those office doors, I’d be failing you as a doctor if I didn’t arm you with the truth about osteoporosis.
Your typical drug-company educated, pseudo-scientific, time-pressured doctor might try to look helpful by throwing a bone-density test or a pad full of expensive prescriptions at you. But I’d advise you to duck. Because all of these so-called solutions have one thing in common: They’re all useless to just about anyone who tries them.
See, thin bones really aren’t a threat to your health—until they break. But I’m going to tell you something that might come as a big surprise: Bone density only predicts a sliver (about 15 percent) of your fracture risk. But slipping on a wet kitchen floor, tripping on an uneven sidewalk seam, or sliding on a patch of black ice? Well, you know by now that a hard fall can kill you.
I’m not saying that you shouldn’t be concerned about bone loss––what I am saying is that today’s healthcare system really isn’t doing a darn bit of good when it comes to keeping your bones intact. As far as the prevention of deadly fractures is concerned, maintaining your balance and strength is just as important as fortifying your bones (if not more so).
“So what steps can I take to beat the odds of osteoporosis?” you ask. I’ll get to that. But first, let me begin by filling you in on some details of the disease—what it is, and what really causes it.
The natural (and not-so-natural) origins of osteoporosis
A little bit of bone loss—up to one and a half percent per year—is totally normal by the time you hit 40. And in the years following that, half the people you know will eventually end up with bones that are a lot weaker than they used to be—either in the form of osteoporosis or osteopenia (a less severe form of the condition).
Osteoporosis results mainly from lower estrogen levels after menopause in women and from reduced absorption of calcium with aging in both sexes. But unfortunately, these age-related inevitabilities aren’t the only smoking guns in the bone-loss blame game. Risk is also increased due to an excess of any one of these Western diet villains: caffeine, salt, refined sugars, and animal protein.
Add too few omega-3 essential fatty acids and too much phosphorous (a mineral found mainly in milk and soft drinks—yes, you heard that right: milk) into the mix, and you might as well kiss your bones goodbye now. All of these factors will leech the calcium right out of them.
And women really need to watch out—the plummeting post-menopause estrogen levels that I just mentioned leave them four times more vulnerable than men. Unfortunately, hormone replacement therapy (HRT) won’t help in the long run because it only preserves bone mass for as long as you take it–– which usually isn’t much longer than the four or five years it takes to tide you over your hot flashes. Once the therapy ends, your bones are bound to catch up with you.
Of course, with the increased cancer and heart disease risks associated with standard HRT, I somehow doubt that’s the answer you’re looking for anyway. You know I wouldn’t recommend it—especially not for fracture prevention. And the same goes for its natural, bio-identical alternative—it might be a heck of a lot safer, but at the end of the day, it’s just not effective for this purpose.
My bone to pick with Big Pharma
If, after all that I just told you, you’re left thinking that drugs are your last resort, well…you’d be on the same page as everyone taking Actonel or Fosamax today.
Both of these drugs belong to a category called bisphosphonates—and they’re commonly used (or dare I say, abused) for treating osteoporosis. In your body, one type of cell breaks down bone, another type builds it up—the two work in tandem to maintain a balance. Bisphosphonates supposedly repair weak bones by disturbing normal “turnover” and slowing down those cells that break bone down.
But even the very studies that support the use of these drugs show that, assuming your case is typical, you’d be wasting your money if you relied on them at all—not that the thousands of doctors who prescribe them with the jerk of their knee (way too many of whom are still practicing directly out of the Big Pharma’s deep pockets) would ever tell you that.
But I will: I’m not impressed by these drugs at all. Not only are they costly, their parameters for even marginal effectiveness are completely unrealistic. And now, you can add “dangerous” to that profile.
Although these drugs increase bone density in the short term over a few years, even the FDA itself admits that their long-term use can actually result in osteonecrosis, or bone destruction—in your jaw, to be specific. Lawsuits that recall the likes of Vioxx are already steadily mounting. I doubt I need to say much more than that. Just drop the drugs—before statistics like these become the only thing you can chew on.
There are several supplements out there that can do a much better job of preserving your bones than anything you’ll find behind the pharmacy counter. And I’m sure you’d bet on calcium as one of them. This is true—but not as true as you’d think.
Getting enough of calcium is actually less important than getting enough vitamin D—without it, your body couldn’t even absorb calcium. Vitamin D also makes your muscles stronger—and thereby reduces your risk of actually falling (with the added benefit of offering some serious cancer protection).
Although many experts now say that taking up to 10,000 units of the supplement per day is safe, I usually recommend 1,000 to 2,000 units a day for my patients, preferably in the D3 form—it sticks around longer in the body, which is exactly what you want. You’re going to want to get your blood levels of the vitamin checked regularly—a “normal” result is anywhere between 16 and 74 ng/mL. But you should aim to keep yours above 30 (and as close to 50 as you can if breast, colon, or prostate cancer happen to run in your family).
I also suggest you try to soak up some sun—without a doubt the best (and most natural) source of vitamin D we’ve got (unless, of course, you’re the type that burns easily). Before you slather on your sun screen, take your bare face and arms outdoors for about 20 to 30 minutes, three times week.
Another nutrient to stock up on is vitamin K—at least 100 micrograms a day. And magnesium, too—at least 400 milligrams a day (make sure your calcium supplement has at least half as much magnesium as calcium). Look for the citrate, orotate, malate, and glycinate forms of this mineral, which are better absorbed. Zinc, manganese, silicon, boron, and potassium are also important—which might help to explain why a diet high in vegetables is associated with better bone health.
Now this also seems like a good time to add a word about soy. It may help preserve bone mass—but pay close attention to what you’re eating. There is still a mountain of consumer confusion to climb when it comes to the role of processed soy products—the same kind you’ll find in the form of powders and other fake soy-based foods. Research fully supports the health benefits of soy consumption in Asian societies—but this population mainly consumes fermented forms, like tempeh and miso.
So enjoy all the fermented soy you like—but back off on the rest, especially all of the processed rubbish, which you should skip entirely. (And really, who wants to gag down a tofu dog anyway?) Know that soy is a major cash crop. There’s a massive publicity machine with billions of dollars at stake lurking behind lots of what you hear about it—so buyer beware.
Now that I’ve covered what you do need for strong bones, let me return to what you don’t. Even though the recommended daily amount of calcium in this country is 1,200 mg, this is not well supported by science. In fact, most people are probably fine with just 600 to 800 mg of calcium a day from supplements. This is exactly the standard you’ll find in Great Britain—after examining the same data used by U.S. advisors, their authorities came up with a daily recommendation of only 700 mg a day.
Hmmm. I wonder: Does the dairy industry have the same powerful hold on the fine people of England? I think not!
You can always count on me to take the side of the cures that Nature herself provides. And when it comes to this matter, my stance is the same. Which is why I’ll tell you this: The only thing milk is good for is making you sick.
Maybe you’re a little surprised to hear me say that—I mean, nothing says “country” quite like a bucolic pasture full of dairy cows. But I’ll set the record straight, once and for all: There’s nothing pastoral about today’s factory farms—and unless that glass of milk came from the breast of a healthy human mother, you’d do best to avoid it whenever possible.
See, those cartons you’ll find lined up in the fridges of your nearby supermarket aren’t nearly as nutritious as you think. And even though you’ll catch ads with paid celebrities sporting their milk moustaches all over the magazine stands, the fact is, we don’t know for sure if those two to three daily servings they’re hocking are even safe—nevermind healthy.
Drinking milk has not been shown to prevent bone fractures. The best available evidence actually shows that societies that consume large amounts of dairy actually have more fractures than those who get less calcium and get it from other sources, like leafy green vegetables. In fact, a study sponsored years ago by the National Dairy Industry itself proved that women who drank the most milk experienced even more bone loss than those who drank less! (And if you haven’t heard about this study, you’re not alone—my guess would be that the evidence was promptly swept under the rug.)
But regardless of what the American dairy lobby might deny, the facts are the facts. And here’s what we do know: Over 80 percent of the world is actually unable to digest dairy products—unless you’re a calf, there’s absolutely nothing natural about it. And considering the fact that most milk in this country comes from cows that have been pumped full of hormones and antibiotics, I’m inclined to put it in a category that falls just short of poison for any animal—human or otherwise.
I could go on about this for pages—but I don’t want to beat a dead cow, as it were. So I’ll return to my original point: Nine out of 10 hip fractures result from falls. And nutrition alone just won’t carry you. But when you improve your balance and stay nimble with exercise—think about activities like dancing, yoga, tai chi, or strength training with weights—you’ve automatically cut your risk of falling in half.
And really, anything that stresses your bones in an organized fashion can drastically improve their strength. Even walking or standing up straight—which distributes much more force up and down your skeleton (called “axial loading”) than slouchy, poor posture—can make a huge difference.
These are all cheap and safe solutions that also carry some crucial health perks—weight loss, improved mood, reduced risk of heart disease and diabetes, to name a few. So instead of drinking all that milk, get some exercise. Maybe you can take that poor cow for a walk. HR
When they’re actually used correctly, antibiotics can do an amazing job of clearing up the most lethal bacterial infections. And if you’re sick enough to be hospitalized for an infectious illness like pneumonia, those antibiotics might even save your life.
But like most drugs today, antibiotics are overused and over- prescribed—despite repeated pleas from infectious disease experts warning otherwise. Their crystal clear usage guidelines are often ignored by busy doctors eager to appease the many patients who show up demanding a quick fix for their colds and sore throats.
One of the most serious problems with antibiotic overuse is that too many strains of bacteria are becoming resistant to the drugs. Infectious bacteria constantly multiply. All it takes are a few strong bacteria to actually defeat the antibiotic. And the constant fight against antibiotics teaches the bacteria to grow even stronger, making them much harder to kill. This not only creates the need for more antibiotics, but it can also be life-threatening if the right antibiotic isn’t found in time.
The huge problem with all of this is that most common upper respiratory tract infections and sore throats are caused by viruses ––not by bacteria. Antibiotics are useless in these cases––and they still promote resistant bacteria, jeopardizing your health without any clear benefit.
Another main concern with antibiotics is that they kill healthy gut bacteria, which you need in order to keep your immune system healthy. The immune system not only protects against infections, but it also combats common degenerative diseases such as heart disease, diabetes, arthritis, and cancer.
We have no idea yet what the overuse of antibiotics could mean over a period of decades, but we’re getting some hints that the news isn’t good. Here are 10 facts you must know and take into consideration the next time your doctor hands you a prescription:
Heavy use may cause breast cancer
One study shows that over a 17-year period, women who took antibiotics for over 500 days or who had over 17 prescriptions had double the risk of developing breast cancer. That’s a 100 percent increase! One expert stated, “It’s as strong a risk factor as we have.”
They destroy your immune system
Three quarters of your immune system is located in your gut, where it protects against foreign toxic substances in your food. A healthy balance of gut material is essential to normal immune system functioning. But if you take too many antibiotics too often this natural function is disturbed. In addition to contributing to the risk for chronic degenerative diseases, overuse can be responsible for an increase in risk of both lupus and rheumatoid arthritis, where the immune system becomes confused and attacks one or more tissue types or organs in the body.
Antibiotics cause diarrhea
You’ve probably read the warning label and maybe you’ve even experienced this side effect before. Antibiotics wreak havoc on your stomach. Patients on antibiotics develop diarrhea because the normal balance between good bacteria and bad bacteria in the gut is disturbed. To avoid diarrhea, I recommend a probiotic supplement (which is healthy bacteria) three times a day while taking an antibiotic.
They cause colon disease
As I mentioned above, antibiotics kill good bacteria. And they can also cause a severe inflammatory disease of the colon called C. Diff colitis. C. Diff is short for clostridium difficile, a resident gut bacteria that causes trouble when not held in check by normal amounts of good bacteria. This results in severe diarrheal illness and can even lead to colon surgery––or in rare cases, death.
Overuse promotes the growth of hard-to-treat resistant bacteria
Overusing antibiotics will eventually lead to bacteria being resistant to the drug and eventually not working at all. The result can be anything from a urinary tract infection that doesn’t go away to death from a so-called “superbug” resistant to all antibiotics. These superbugs are a worry more for the elderly and chronically ill, whose immune systems are worn out.
They’re in milk and meat
Over half of all antibiotics in this country are pumped into cattle, pigs, sheep, chicken, and milking cows to promote faster growth and protect them against infection. Animals pick up infections from the filthy, crowded, inhumane factory farms that they’re raised in. All of these antibiotics encourage more resistant bacteria strains, which are then passed down to human beings via the food itself. But they’re also being passed along in contaminated air and water.
They don’t work on viruses
Bacteria are living organisms that respond to antibiotics whereas viruses are little protein machines that need a living cell in order to reproduce and multiply. The vast majority of colds and sore throats are viral so antibiotics do not work. And yet so many doctors today are so quick to hand out a script for a runny nose or a scratchy throat.
Drug companies are reluctant to develop new ones on their own
There’s a love affair between drug companies and the so-called lifestyle drugs—the ones you “must” take for the rest of your life for problems like heart disease, diabetes, heartburn, or arthritis. And why not? These drugs make Big Pharma mountains of money because people “need” to be on them continuously. Antibiotics, on the other hand, are needed less often by fewer people. As a result, there’s not a real big incentive to develop an antibiotic for any potential “superbug.”
Most of the research in this area is not coming from drug companies, but from academia and other publicly funded sources. This is the result of legislation passed back in the 1980s that allows drug companies to take research funded by the taxpayer (that’s you and me) to develop drugs for their own profit. What’s wrong with this picture?
They’re overused on children
Ear infections are among the most common reasons children are given antibiotics in our country. They’re prescribed in over 96 percent of these cases––even though their use actually causes ear infections to occur more often. This is especially counterproductive considering the fact that almost all ear infections will clear up on their own.
But that’s not the only problem ––children who take antibiotics in their first six months are more likely to get allergies by the age of seven. Yet parents still demand them for their children and U.S. doctors are always willing to oblige.
Weird and troubling side effects
Certain antibiotics, such as Bactrim and Septra, can cause fatal skin rashes called Steven Johnson Syndrome. Victims with this disease can end up in burn units because their skin peels right off their bodies. Both erithromycin and clarithromycin (Biaxin) increase the risk of a potentially fatal fast heart rhythm called Torsades de Pointes. These same drugs can also cause temporary deafness. HR
Cure the winter disease, naturally
I’m pretty sure that the “first do no harm” pledge we took in medical school included not prescribing powerful medicines when you know they can’t possibly help a patient. Yet from Halloween to President’s Day, doctors all over the county do exactly that by handing over prescriptions for antibiotics to people that come in with the flu.
The flu is a virus—a tiny little bit of protein with a mind of its own that infects your respiratory tract. Every year, 30,000 people die in this country from infections due to this virus––and like I explained before, since you’re not dealing with bacteria, antibiotics won’t help.
If you or someone you know has had the flu recently, your doctor’s probably given you Tamiflu or Relenza, one of the new drugs designed to “help” the symptoms of your illness. But, between the two sets of sides effects (including nausea, vomiting, bronchitis, insomnia, and vertigo) I’m not sure these drugs are really helping. In fact, their side effects sound worse than the illness they’re supposed to fix!
Fortunately, there are several natural remedies that work just fine. They’re safe and they’re effective ––but as usual, they’re rarely recognized by mainstream medicine because no one is making enough money off of them to support the multi-million dollar drug studies that too many doctors today still think are the only form of good, safe scientific medicine. Nevertheless, there’s plenty you can do to keep yourself healthy—without breaking the bank.
First off, don’t treat your fever with Tylenol or anti-inflammatory drugs. I know it sounds like an easy solution and one that you’ll hear from everyone you meet. But here’s the catch: Your fever helps keep the virus in check and treating the fever will only prolong your illness. So when someone (even if it’s your doctor or nurse) tells you otherwise, just say no!
I have two favorite remedies that I use for myself and recommend to my patients during flu season. The first is Sambucol—a special formulation from Nature’s Way of black elderberry, a time honored treatment for colds and the flu. It lessens the symptoms and can knock out the flu in as little as two to four days, if you catch it early. This means you need to start taking it at the first signs of body aches or fever, like any treatment for the flu. For dosing just follow the directions on the bottle.
The second remedy is a homeopathic remedy called Oscilloscoc-cinum. Like most homeopathic remedies that don’t get the attention they deserve, many doctors don’t recognize the effective and safe qualities it has. Oscillococcinum is a best seller in Europe—it’s originally from France. (And the French are miles healthier overall by any measure that we Americans use these days.) We don’t know exactly how homeopathy works, but it seems to help support the body’s own natural healing powers without risk of harmful side effects. I first heard about it years ago from a hospital nurse and then researched it myself. Now my wife and many patients swear by it. It’s easy to find at most vitamin and health food stores and many pharmacies.
And finally, when you start feeling ill, get some rest! Sure it sounds obvious, but you’d be surprised at how many of patients don’t take the time to care for themselves and treat their bodies right. If you insist on working through your illness and wonder why you feel so awful, well, I guess you’re kind of asking for it. Take a few days off from work. You’ll get better quicker, and your employers and colleagues will end up thanking you.
You can also attack the flu on other fronts. Here are three supplements I take myself at the first sign of illness: Nature’s Way Echina Guard (two capsules, three times a day), Nature’s Way Garlicin (one tablet, three times a day), and Grape Seed Extract (100 mg, two times a day). I know this is a lot of pills, but we’re talking about the flu here—an illness that can wipe out your winter! HR
Every winter, patients come into my office requesting the flu shot. And I’ll tell you the same thing I tell them: I can’t promise it’ll help prevent the flu in everybody, because there’s no good proof it does, in spite of the official recommendations. Furthermore, we know that in over half of everyone over 65 the immune system is unable to generate the desired response. And since it’s actually exposing your body to dead strains of the virus, it may even make some of you sick––I’ve seen this happen frequently myself.
If that’s not scary enough, you should also consider several of the poisonous ingredients you’ll find mixed in with that dose of last year’s flu:
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Thimerosal (a mercury derivative added as a preservative)
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Formaldehyde (to kill viruses)
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Aluminum (to promote antibody response)
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Ethylene glycol (also known as antifreeze, used in vaccines as a disinfectant)
Really, I’d much rather see someone exercise good self-care and take advantage of the sound, safe natural approaches I’ve outlined above than just rely on a single shot. If you and doctor do decide you need a flu shot, please consider applying the advice outlined above as well.
From the valleys in California to the mountains in Russia, 3 remedies that support healthy aging
Q.I understand that there’s no cure for aging and there’s certainly not a secret to the fountain of youth, yet. But is there something I can take to at least help slow down the aging process and keep my mind sharp? I’m 66 years old and eat a good diet and exercise daily, but my energy and brain power seem to decrease a bit every year.
––M.R.., Raleigh, North Carolina
A.This is actually one of the most common concerns I hear from all of my patients. There’s not necessarily one symptom that troubles them, but it’s the fear that they won’t remember their grandchildren’s names, have the energy to walk the few blocks to a bridge game, or see well enough to finish a crossword puzzle.
The good news is that there are safe, effective nutrients available in supplement form that can help you keep your mind and body working well while they support healthy aging.
The first one that I tell my patients about is Grape Seed Extract. It’s a potent antioxidant not only more powerful than vitamin C or E, but it’s especially active in the brain and helps to protect against oxidative stress. An added benefit: It keeps the inner lining of blood vessels tough and pliable while helping protect against heart disease. The great thing about grape seed extract is you can enjoy its brain and heart supportive benefits without having to drink daily amounts of calorie- dense red wine or grape juice.
Take 50 to 100 mgs daily. I like Activan, a grape seed extract made by Dry Creek Nutrition, but there are a wide variety of other good products out there including Nature’s Way, Twin Labs, and Vitamin World.
The next supplement I would recommend is Acetyl L-carnitine, ALC for short. This hard-to-pronounce supplement is one of your brain’s best battery boosters. You see, your body’s cells have little “batteries” that power them called mitochondria and ALC is especially active in the brain. As you age, they need to be recharged to keep your thinking and memory sharp and ALC helps this to happen. Try adding 500 to 1,000 mgs between meals to your daily routine. I usually direct patients to the widely available Solgar or Twin Labs products.
The last supplement is my absolute favorite and you probably have read about it in previous issues (see February 2006) and in my free, supplemental on-line e-letter House Calls. It’s called Rhodiola Rosea (also known as Arctic Root) and is an adaptogen harvested from mountain slopes in Russia. It has a long history of use in supporting mood, memory, energy, and athletic performance.
Studies have shown that Rhodiola helps to support the performance of mental work under stress, promotes strong memory, and enhances your sense of well-being. I recommend it frequently to my patients who want to increase their energy levels.
Take Rhodiola 20 minutes before breakfast. Start at 100 mgs a day and increase by 100 mgs in three to seven days if you feel no benefit, then wait three weeks. If you still feel no improvement in mood and energy, add 100 mgs before lunch. If necessary, you can add another 400 mgs again before lunch, for a total of 400 mgs a day. The products I routinely recommend to patients come from New Chapter or Ameriden.
You can also get all three of these ingredients in my Healthy Aging formula. It’s available from Pure Country Naturals for $49.95 a bottle. Call them at 1-800-913-2565 to order (for faster service, ask for order code MEDHA).
The text contained herein does not constitute medical advice. Health Revelations advises that you consult your own physician before acting on any recommendations contained within this publication.
Posted in Newsletter.
