Osteoporosis

“Thinning” and weakening of the matrix of the bones which become more fragile. While a little of this is expected as we age, collapse of vertebrae in the neck and back, fractures of the hip and other bones are becoming increasingly common in younger people, and osteoporosis is the underlying cause.

There are many causes, including changes in hormone level in women as they age, reduced weight-bearing exercise, low calcium in the diet, excess alcohol, poor nutrition, some drugs (especially steroids) and low vitamin D and magnesium levels.

Doctors can

• Give additional calcium in the hope this will enter the bones. Most people do not realize that without magnesium, vitamin D and a little boron, silicon and manganese, most supplemental calcium goes out in the urine.
• Hormone replacement therapy in women (HRT). This does improve bone density but as this has been now shown to increase the risks of heart, stroke and other disease, consider using bio-identical hormones like progesterone.
• Bisphosphonates such as Fosomax, pamidronate, etidronate. Bone is continually being reabsorbed and rebuilt. These drugs bind to the bone and stop the reabsorption, so the bones just keep building.

Lifestyle

• Walking. The most important stimulus to strengthening bone is weight-bearing exercise causing slight jarring on the bones. So walking is perhaps the best thing a person with, or at risk of, osteoporosis can do. But be careful not to jar too hard if you already have osteoporosis; this frequently occurs with jogging. Wear good shoes with well cushioned soles.
• A new weight reduction and muscle building system called “vibration training”, where people stand and hold positions on a very rapidly vibrating plate, should be very helpful for osteoporosis. This technique was, in fact, devised by the Russian Space Agency to stop osteoporosis developing in cosmonauts in the weightlessness of space. These vibration plate units are very effective in strengthening bones.
• Do not smoke or drink excess alcohol.
• Expose your body to a few minutes of sunlight daily to raise vitamin D levels, but avoid the midday sun.

Nutritional supplements

• A good multivitamin/multimineral ensures that bone has all the nutrients and minerals it requires to stay strong and repair itself.
• Calcium and magnesium, 800-1,000mg/day, help the bones retain their strength. Calcium is poorly absorbed without magnesium and a few trace elements such as boron, silicon and manganese.
• Vitamin D, if not already in the multivitamin; at least 400iu/day.
• Omega 3 fish oils, 1-2 grams daily, improve the elasticity and strength of the bone.

Alzheimer’s Disease

This terribly sad disease, where a person’s mind slowly fades into oblivion, has become increasingly common and the incidence continues to rise. The cause is not known; some suspect that infections, toxins or poisons, heavy metals such as mercury from teeth or free radical damage may be precipitating factors. Doctors can do nothing to this disease.

What you can do – Lifestyle

While it has not been shown to slow the progression of the disease, keeping the mind active with enjoyable tasks seems a logical approach to take. Regular exercise (walking) is also valuable.

Nutritional Supplements

Good nutrition is essential for the mind to stay healthy.

• A good multivitamin/multimineral: to ensure that brain tissues have all the nutrients and minerals required to function perfectly
• Omega 3 fish oils, 1-2 grams daily, are very important for good brain function. (children whose mothers had high fish oil intake during pregnancy had higher IQs). In Alzheimer’s disease a high omega 3 intake can be very beneficial
• Calcium and magnesium, 800-1,000mg/day, especially the magnesium, have a very calming effect, help with sleep and enable people to cope better
• Ginkgo Biloba: this ancient Chinese herb has for centuries been used to help mental function in people all over the world. In a study in the USA involving 309 Alzheimer’s patients, 20% had a mild improvement in their symptoms and mental function tests did not change, while those on the dummy tablets became significantly worse
• Antioxidant vitamins: because free radical damage is believed to be a cause of Alzheimer’s, high doses of antioxidant vitamins should help. In one study, elderly people who regularly took high doses of vitamin C (500mg) and vitamin E (400mg) had 78% less cases of Alzheimer’s disease.

Everybody, in addition to eating a diet as good and varied as possible, should regularly take a number of nutritional supplements:

• A good multivitamin/multimineral: to make sure that the body’s cells have all the nutrients and minerals required to stay healthy and fight and recover from disease. (In some countries this will also include selenium).
• Omega 3 fish oils: 1-2 grams daily. These improve the elasticity and strength of tissues, have beneficial effects on brain and nerve function and help with heart health, mental function, joints and skin.
• Calcium and magnesium: 800-1,000mg/day. Calcium is essential for bone health, and both nerve and muscle function. Magnesium is also essential for nerve and muscle function, especially relaxation. Without magnesium it is more difficult to absorb calcium.

Choosing a Multivitamin

When you go to choose a multivitamin, the selection can be overwhelming. You’ll find dozens of different brands, several different forms (tablets, capsules, powders, liquids, chewables, etc), widely varying ingredients, and a hug range of prices. But don’t despair. The following section provides the basic information you’ll need to select a high-quality multivitamin that suits your needs and fits your budget.

Where to Purchase

Multivitamin are available in health food stores, grocery stores, drug stores and warehouse stores, as well as from Web sites and mail-order retailers. When first selecting a multivitamin, visit a reputable health food store in your area. Most health food stores offer a wide range of products to meet individual needs, are staffed by well-trained and knowledgeable employees, and have good product turnover to ensure that the supplements they sell are fresh. Also, health food stores value their customers and will be willing to work with you if you purchase products that for some reason don’t meet your needs.

If you purchase supplements from drug stores or pharmacies, you will typically find a more limited selection, but many pharmacists are knowledgeable enough about supplements to help steer you in the right direction.

How Much to Spend

Consider various factors when deciding how much to spend on a multivitamin. Do a little research and compare the prices of the products you’re considering. If most supplements cost more than 10 dollars and you find one that sells for only three dollars, you may want to pass on the cheaper one. But remember, more expensive doesn’t always mean better, and cheaper doesn’t always mean less effective.

For those whose primary concern is price, warehouse clubs like Costco and Sam’s Club offer multivitamins at substantial discounts, as do various Web Sites. You may want to visit a health food store and talk to the staff to determine the right multivitamin for you, and then buy a starter package of the product. If you can’t afford to continue buying that particular supplement from the health food store, you may be able to find the same product online at a substantial discount.

Determining Quality

Look for multivitamins from manufactures that conduct quality control tests. It’s comforting to know that a manufacturer verifies and tests raw materials. Also look for products that have been tested fro purity and potency. This means that if a label says that a product contains 500 milligrams of vitamin C, the company has actually tested that product batch instead of relying on other calculations. Most manufactures provide their Web address or phone number on their labels, and you may want to contact the company to learn more about the specific quality control test they perform. Try USANA Vitamins manufactured by USANA Health Sciences.

USP Approved

Look for products that bear the USP logo. USP is the abbreviation for United States Pharmacopeia, an official public standard – setting authority for health care products in the United States. Their seal tells nutrient absorption. While many excellent products aren’t tested by the USP, the USP logo is one indicator that your product will dissolve and be absorbed properly.

Labels and Packaging

Examine the packaging of the multivitamin you’re considering. Choose a product with legible labels: the front panel should provide the name and quantity of the product, and the side panels should provide nutritional information and an ingredient list with the exact quantity of each ingredient. Also, look for products that provide the manufacturer’s contact information, a lot number, an expiration date and clear instructions.

Recommendations from Store Staff

If you’re not sure about which product to choose, don’t be afraid to ask! Staff members at reputable health food stores are well trained and knowledgeable about the products they sell. Pay attention to their recommendations, which re often based on positive feedback from other customers.