Great News That Can Add Some Muscle to Your Bone Health

Written by Erin Chamerlik, Nutrition Educator, MS, MT(ASCP)

Yin and Yang of Bone Health

 

Many people do not realize that our skeletal bones are living tissue constantly being remodeled. Complementary forces are at play to maintain and build healthy bones. This constant change between these two forces is necessary, and we cannot have healthy bone growth without the opposite force of breaking down bone, called resorption. Prescription medications for osteopenia and osteoporosis known as bisphosphonates work against nature by preventing resorption.

Do Women Really Need to Take Bone Drugs?

 

Dr. Susan Brown, PhD, medical anthropologist and certified nutritionist, says,

"Quite simply, my answer is no. In almost all cases, taking a prescription medication is not needed. Women from around the country come to our bone center for a natural approach to strengthening their bones — and it’s been working for more than 20 years. Osteoporosis and osteopenia medications are big business, but despite all the hype and marketing from drug companies, there is a safer, more effective and natural approach to bone health available to you."

Good News

 

While genetics do play a role in bone health, there are several environmental factors that also effect bone strength. This is great news, because that means that there are several action steps we can take that will support healthy bones and make a big difference in the quality of our bones. This is true even for those with weak bones. Diet, physical activity, stress, smoking, avoiding excess caffeine and alcohol use, as well as hormone balance, all play a critical role throughout life in bone strength. 

Nutritional Deficiencies

 

Certain nutrients can slow bone loss and help in the formation of new bone.

While it is well known that calcium and Vitamin D are important nutrients, there are other nutrients that the body needs for bone health that are just as important. Dr. Robert Thompson M.D wrote that overconsumption of calcium can actually increase the risk of osteoporosis (Thompson, 2008). There are 20 different nutrients that the body needs, not just calcium. These nutrients include vitamin K2, Vitamin A and minerals like magnesium, boron, zinc, and strontium. Consider taking a quality multivitamin and a blend of Vitamins A, D, and K. A good bone-building supplement like Bone Guard will cover the required mineral nutrients.

Vitamins A, D, and K are fat soluble vitamins that work together to support strong bones, a healthy immune system, vision health and cardiovascular health. Vitamin D increases the amount of calcium that the body absorbs from the intestines. It must be accompanied by vitamin K2 to sweep calcium out of the soft tissues and put calcium where it belongs - in teeth and bones. MK-7 is the form of vitamin K2 recommended by natural health expert and author, Kate Rheaum-Bleue, ND. Dr. Rheaume-Bleue’s research shows that all three vitamins must be taken together since, “vitamins A and D are required for the production of vitamin K2-dependent proteins.” This synergistic combination of fat soluble vitamins is found in Health2Go’s A-D-K.

Foods to Include for Bone Health

 

Unrefined sea salt, like Redmond's Real Salt or Himalayan salt, contains many trace minerals required for healthy bones. Build your meals around high quality, unprocessed foods like fresh meats, fish, eggs, vegetables (especially dark green leafy vegetables), fresh fruit, nuts and seeds, healthy fats, and fermented and raw milk products from pasture-raised cows. 

The Hormone Connection

 

Three hormones in the body play a role in regulating calcium levels in the body, parathyroid hormone, calcitriol (produced from Vitamin D) and calcitonin. In addition to the calcium-regulating hormones, stress hormones and sex hormones play a vital role in bone health in both men and women.

As women reach menopause, progesterone and estrogen levels decline and women may experience rapid bone loss if nothing is done to address this decline in hormone levels. Estrogen can retard the progression of bone resorption but progesterone helps rebuild bone. Testosterone is an important hormone that stimulates muscle growth, which will trigger bone growth from the positive stress on the bone.

Physicians believe that DHEA helps maintain strong bones as we get older because DHEA is a precursor to estrogen and testosterone, both of which are known to help reduce bone loss; but it appears that DHEA also has separate bone preserving effects that are unrelated to its metabolism into other hormones. The Mayo Clinic indicates that, “Evidence suggests that higher DHEA levels may be linked to higher bone density, particularly in women who have undergone menopause. Research reports that DHEA supplements may help increase bone density.” (Mayo Clinic).

Research performed at Washington University School of Medicine showed that DHEA supplementation in older men and women could help improve age related changes in fat mass and improve bone mineral density (Villarreal, 2000).

DHEA also balances out excess stress hormones which benefits bone growth. The body responds to stress by producing more of the adrenal hormone cortisol. When stress is not managed, large amounts of cortisol block bone growth. The body’s most abundant naturally occurring pro-hormone, DHEA, is crucial to counterbalance cortisol levels. Unfortunately, DHEA gradually decreases after age 25, while cortisol levels steadily increase as we age.

Men and women can safely address problems associated with hormone imbalance by using bioidentical topical hormone preparations. Twist 25 DHEA cream is the best bioidentical DHEA supplement cream made. Twist 25 DHEA cream helps maintain hormones naturally. I use it personally and recommend it for my clients.

As mentioned earlier, progesterone helps rebuild bone and a lack of progesterone around menopause is an important factor to consider. In addition to using DHEA cream, women can use a topical bioidentical progesterone to help prevent and even reverse osteoporosis. 

You have choices

 

Your body has been designed to build and maintain strong, healthy bones when it is given the proper support. Choose to eat alkalinizing, bone-building foods and add nutritional support and hormone support. Exercise regularly and manage stress and cortisol levels. No matter what your age, you can implement these suggestions and start building healthier bones today!

References

Brown, Susan. "Do you really need a drug for your bones?" Better Bones. Web 18 Sept. 2015.

Huang K, Bao JP, Jennings GJ, Wu LD. The disease-modifying effect of dehydroepiandrosterone in different stages of experimentally induced osteoarthritis: a histomorphometric study. BMC Musculoskelet Disord. 2015 Jul 31;16:178. doi: 10.1186/s12891-015-0595-1. PubMed PMID: 26228537; PubMed Central PMCID: PMC4521359.

Mayo Clinic. www.mayoclinic.org/drugs-supplements/dhea/evidence/hrb-20059173

Office of the Surgeon General (US). Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville (MD): Office of the Surgeon General (US); 2004. The Basics of Bone in Health and Disease. Available from: https://www.ncbi.nlm.nih.gov/books/NBK45504/

Rheaume-Bleue, K. Vitamin K2 and the Calcium Paradox. 2012

Rollins, Catherine. “Bone Density, Osteoporosis and Natural Progesterone.” Natural Progesterone Advisory Network. Web. 22 Sept. 2015.

Thompson, R. The Calcium Lie: What Your Doctor Doesn't Know Could Kill You. 2008.

Villareal DT, Holloszy JO, Kohrt WM. Effects of DHEA replacement on bone mineral density and body composition in elderly women and men. Clin Endocrinol (Oxf). 2000 Nov;53(5):561-8. PubMed PMID: 11106916.

About the Writer

Erin Chamerlik is the founder of Get Better Wellness, Inc., a wellness-focused health and nutrition education company located in Nashville, TN. Learn how you can reach optimal health through a whole food eating plan that integrates ancient wisdom with an innovative, science-based approach to health and wellness.

Erin extends her message through weekly podcasts, public workshops, social media (Twitter, FaceBook, Pinterest and Instagram) and she blogs at GetBetterWellness.com

Connect with Erin Chamerlik - Get BetterWellness

Summer Fun in the Sun

Feel the heat? ..but not got the beat in your feet to get outside and dance?  Summer is supposed to be the time when we go to the beach, get outdoors, have some fun in the sun! ...but, if you're lacking vitality, focus and energy - not good. So do something about it. 

Most people after age 35, and especially past age 45, notice they start to “feel blah”, lack energy,  or have trouble finding the zest for life they once had. Getting out in the sun and having fun with family and friends is important for many reasons:
1-exercise is keeps us slimmer and happier and healthier
2-interaction with others is key.
3-It also allows us to produce Vitamin D3 when skin is exposed to sunshine. 

So to look and feel best, we really should get outside and play.

DHEA is a naturally occurring pro hormone that is a base building block for hormones. DHEA is also a base for sebum (or skin oil), and DHEA has been found to reduce risks of chemical and UV carcinogens for skin cells. Plus, DHEA helps fade “age spots” and keratoses and is made with coconut oil which is good for your health and your skin too.

So rub on some Twist 25 DHEA cream and get out there in the sunshine and feel alive again.  This is a skin cream that’s not just great for your skin in several different ways, it also lets you regain that vitality and zest for life you had in your twenties. DHEA is great for your health and great for your skin too.

So kick the blahs…regain the pep in your step. Have soft well hydrated skin. Enjoy the summer sunshine! Use Twist 25 cream. Make your own hormones naturally.

Sun-Loving and Safe Skin Health

With summer finally here, it’s hard to resist the sun’s warm invitation to soak up your daily dose of vitamin D3.  It feels good, it looks good and, better yet, it's good for your health too, right? But too much of a good thing, could be harmful with sun exposure being associated with dangerous skin cancers like melanoma.

Sun-Blocking Solutions

Wearing a wide-brimmed hat and covering up with UV-protective clothing are wise choices, but what about sunscreens? Recently, sunscreens have taken some heat for containing toxic ingredients that get absorbed into the skin. So while you’re trying to protect from UV-generated free radicals, you may be soaking up radicals of a different kind when you apply sunscreen creams.

You’re probably thinking, “Oh great, if sunscreen is bad, now what do I do to stay safe in the sun?” Well, keep in mind these concerns about sunscreen creams are based on new science, so it is not altogether clear yet whether these sunscreen creams are causing more harm than good. From what we do know now, it does make sense when looking for a good sunscreen to watch out for the ones that use many synthetic chemicals and opt for a more natural mineral-based filter like zinc oxide and/or titanium dioxide.

Consider eating a balanced diet with lots of fruits and vegetables to supply many of the vitamins and minerals your skin needs for optimal health. Vitamin K2 found in foods like egg yolk, cheese and butter, supports bone health, cardiovascular health and the skin. Antioxidants such as beta-carotene, lycopene and vitamins C, E, and A, found in colorful fruits and vegetables, aid in blocking the sun’s UV free radicals that can harm skin cells and lead to sun spots or age spots, and skin cancer.

Get to Know the Skin You’re In

Skin is the body’s largest organ - the dermis. The pro-hormone DHEA has been found to be produced and metabolized in the skin. According to medical research done by Dr. Fernand Labrie, it was found that most hormones in post menopausal women are metabloised from DHEA in the skin. DHEA is also a base for skin oil or “sebum.” The body’s derma layer is constantly regenerating and quite absorbent which means it can take in both nutrients and toxins. Did you know that when you apply DHEA cream to your skin the risk of both chemical and UV carcinogens is reduced? Furthermore, the combination of coconut oil, vitamin E and co-enzyme Q-10 (found in Twist25’s DHEA cream) helps skin look and feel hydrated and helps fade keratoses, also known as “age spots” or “liver spots.”

Vitamin D3 is the Sunshine Vitamin.  It is the only vitamin the body produces in the skin or dermis from exposure to sun light (UVB).  Yet with today’s indoor living, clothing that covers most of our skin surfaces, and the use of sunscreens to reduce the risks of skin cancer, many people are deficient in Vitamin D3. Vitamin D3 has many hormone-like functions.  It is an important pro-vitamin helping the body to utilize other nutrients. 

According to MedicalNews Today, “the energy from the sun changes a chemical in the skin to vitamin D3, which is then carried to the liver and the kidneys where it is made into active vitamin D.” But what if practicing sun-loving skin safety means you’re not getting enough? Per Medical News Today, “The Vitamin D Council states that the vitamin is important for muscle function, the respiratory system, cardiovascular function, brain development, and it even has anti-cancer properties.” Additionally, vitamin D3 increases the absorption of calcium–crucial for good bone health, especially as we get older. So if you think you’re not getting enough vitamin D3 from sun exposure, consider a vitamin D3supplement. But remember, sunshine on the skin in moderation is good for you!

Find the Right Skin Care Routine

You may have a regular skin care routine for your face, but consider a whole-body skin care routine. It doesn’t have to be complicated or long. To make it easy, try these four steps:

1.     Cleanse – Use an exfoliating sponge or loofa to wash with a paraben-free gel cleanser.

2.     Moisturize – Consider using coconut oil as a hydrating moisturizer. Read more about the wonders of coconut oil for the skin here.

3.     Protect – Find a mineral-based sunscreen that is right for your skin type.

4.     Supplement – Include Twist 25 DHEA cream,  Vitamin D3 and vitamin ADK capsules in your regime to lessen the appearance of “age spots” and assist in balancing derma layer hormones. To read more, checkout this article about Healthier Skin with DHEA Cream.

Have a safe and healthy summer. Remember, it’s the little things we do each day that all add up to make a big difference!

Natural Tips for Healthier Hair

Hats Off to Martie!

We’d like to thank Martie Whittekin for inviting Hugh Woodward, President of Health2Go, to her show last Saturday (pictured). They talked about how DHEA cream helps the body make its own hormones naturally. Martie pointed out that the body’s’ production of some hormones, like cortisol, can wreak havoc when your body is under stress, and they discussed the relationship between DHEA and cortisol, and how DHEA counterbalances the negative effects of cortisol.  You’ll find the interview with Martie Wittekin on her Radio Martie website. It’s the  May 2, 2015 Healthy by Nature radio show.

Tips for Healthy Hair

Speaking of “hats off,” how’s your hair looking these days? Is it thinning, while your waistline is thickening? Frequently, our hair growth and thickness is an externally noticeable sign of our overall health. Most hair loss or thinning that people ages 35 and up experience is hormone related. estrogen, testosterone and thyroid levels should be maintained within normal levels to support healthy thick hair. We love what Harvard trained Dr. Sara Gottfried, M.D., has to say on the subject.

In addition to using Twist 25 Cream, also consider getting adequate Vitamin A, Vitamin D3, and Vitamin K2 daily There are simple natural solutions to help maintain proper hormone levels and overall health, …and hair and skin look better too:

Eat Your Veggies!

Adding more fiber to your diet, especially vegetables and fruits literally helps the body to get essential vitamins and minerals, and also eliminate excess estrogen. To really notice the beneficial effects, kick it up a notch, practice “clean eating”. Instead of reaching for packaged or fried foods, choose foods like carrots, nuts and berries as snacks, and drink good clean water instead of sodas. Eat pasture-raised organic meats {i.e., no added hormones} and make a tossed salad with lettuce, carrots, tomatoes, cucumbers, etc with many meals as possible. Season your steamed veggies and/or salads with a quick oil-vinegar-salt and pepper vinaigrette dressing or fresh lemon juice.

Use Organic Apple Cider Vinegar

Apple Cider Vinegar has been recommended by health advocates for centuries for varying uses – some proven by medical research – some not.  Just like with most things, vinegar is very safe and beneficial when used in moderation (1-2 tablespoons per day). The main substance in vinegar that explains its many folk medicine benefits is acetic acid.  Acetic acid helps to inhibit growth of some bacteria and other pathogens so it has been used as a cleaner and disinfectant, as well as a natural preservative. You may want to incorporate unfiltered organic vinegar into your diet daily by using it in food preparation such as salad dressing (1-2 tablespoons per day). Rinse your hair with vinegar to cleanse the scalp.  Its anti-microbial properties cleanse hair and scalp, leaving your hair softer and shinier too!

Sleep

Regular  deep night-time sleep helps maintain hormone levels because during deep REM sleep, usually between the hours of 2-5:00 in the morning, the body produces and processes many of the hormones it uses during waking hours. So sufficient sleep (8 hours) is not just great for the body, it’s good for your energy, mood and hair, too! According to medical research  published by Dr. E. Friess, et al, “DHEA administration induced a significant increase in rapid eye movement (REM) sleep.”

DHEA, dehydroepiandrosterone has been shown by medical research to have many health benefits. Please listen to videos posted by Twist 25 customers telling of their experiences.