Health and Clinic Updates: Aug 2013

Osteoporosis

Bone is a living tissue that constantly repairs itself by absorbing and replacing cells. Osteoporosis develops when the removal or absorption of old bone happens at a greater pace than the body's ability to create new bone. As a result, bones become brittle and weak. A person might break or fracture a bone simply by sneezing, bending down, or taking a slight fall.

Osteoporosis happens as we age, but certain factors accelerate the process. The foods we eat can leach calcium from our bones such as high-sugar, refined grains, coffee, sodas, alcohol, and tobacco. Various pharmaceuticals such as steroids and gastrointestinal medication can disrupt our calcium levels as well. A higher risk for osteoporosis exists for women, older adults, people with small frames, a family history of hormone imbalances in the thyroid or adrenals, or those who have a sedentary lifestyle.

Bone density machines can help determine the mineral density of your bones. But, in general, it is a good idea to support your bone health as you age regardless.

Here are 5 ways to help support your bone health:

1. Calcium. Calcium is crucial for strong, healthy bones. Not all calcium supplements are equal and some use forms of calcium not easily absorbed by the body. Try adding in calcium rich foods such as salmon, leafy greens, organic dairy products, and soy. For additional supplementation, talk to your doctor about the right calcium supplement for you.

2. Trace minerals.Our food supply does not contain the rich mineral content it did 50 years ago. Modern agricultural practices have stripped the soil of it's nutrients, leaving the foods we eat in a less nutritious state. Trace minerals provide a broad spectrum of minerals that we need to maintain optimal health.

3. Essential Fatty Acids. The omega oils help lubricate joints and reduce inflammation in the tissue and muscle surrounding our bones. Eat more salmon and other fish, olive and flaxseed oils, nuts, and leafy green vegetables.

4. Exercise. Exercise can help build strong bones and slow down bone loss. It is best to have a consistent exercise regimen throughout your life, rather than exercising in small bursts. Alternate strength training with resistance exercise. Always check in with your doctor before beginning an exercise routine.

5. Vitamin D. Vitamin D is an essential nutrient for bone health. Because of our modern lifestyles, we do not get the proper amounts of vitamin D from our environment. Talk to your Holistic Doctor about ways to supplement Vitamin D in your diet.

References

Salmon

Salmon has many special properties that make it a great superfood for general health, but especially good for bone and joint health. It has extremely high levels of Vitamin D, an essential nutrient the body needs for healthy, strong bones. It has high levels of omega-3 and other essential fatty acids help reduce painful inflammation while lubricating the joints. Recent studies have shown that salmon has protein molecules called bioactive peptides that provide support to joints, and collagen, the tissue surrounding bones. When adding more salmon to your diet, it is essential you seek the guidance of your Doctor. Due to toxins and other contaminates in our fish supply, not all kinds of salmon you buy in the store are healthy. Your doctor will be able to recommend sources of salmon, such as wild caught Alaskan salmon, that are safe to eat. Sustainability is also an issue with salmon. Using companies that do not over fish an area and are mindful of environmental issues is essential. There are many great ways to add more salmon to your diet. Salmon can be used in soups, stews, sandwiches, and salads.

References

Herb Crusted Salmon

This light salmon recipe has bone-healthy Vitamin D, calcium, and essential fatty acids. Even the fresh dill adds additional calcium while the olive oil provides additional omega oils for joint, bone, and muscle health.

Ingredients:

• 1 (2- to 2 1/2-pound) skinless salmon fillet
• Kosher salt and freshly ground black pepper
• 1/4 cup organic olive oil
• 2 tablespoons freshly squeezed lemon juice
• 1/2 cup minced scallions, white and green parts
• 1/2 cup minced fresh dill
• 1/2 cup minced fresh parsley
• 1/4 cup dry white wine
• Lemon wedges, for serving

Directions:

Place the salmon fillet in a glass, ceramic, or stainless-steel roasting dish and season it generously with salt and pepper. Whisk together the olive oil and lemon juice and drizzle the mixture evenly over the salmon. Let it stand at room temperature for 15 minutes.

In a small bowl, stir together the scallions, dill, and parsley. Scatter the herb mixture over the salmon fillet, turning it so that both sides are generously coated with the green herbs. Pour the wine around the fish fillet.

Roast the salmon for 10 to 12 minutes, until almost cooked in the center at the thickest part. The center will be firm with just a line of uncooked salmon in the very center. Cover the dish tightly with aluminum foil and allow to rest for 10 minutes. Cut the salmon crosswise into serving pieces and serve hot with lemon wedges.

References

The information offered by this newsletter is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.