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Inform Yourself About Bone Medications
If you are on Fosomax or Boniva for bone density, make sure you do your research. Recent studies have shown that both drugs have been linked to spontaneous femur fractures and osteonecrosis of the jaw or Dead Jaw, where jaw bone deteriorates. It can be incredibly painful and lead to other complications such as non-healing wounds and infection. The reported fractures have come on without any trauma. No fall. No injury. There have been hundreds of cases of both reported to the drug companies and the worst part is, both drugs have a half life of over 10 years which means they can continue to affect your body well after you go off the drugs. Be informed. These bones may increase bone density, but more bone doesn't exactly mean strong bone. |
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Save The Date
Dr. Allen will be speaking on the benefits of the Isagenix cleansing system and answering your questions about detox at St. Paul's Church in Pittsford on Thursday, May 6th and Thursday, May 27th. Both talks will start at 7:30pm. |
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Dear Patients,
In honor of Mother's Day, this month, we are dedicating our newsletter to quick tips moms can put into play in their families right now. We know that life can get in the way. Even with the best intentions of eating healthy, having sit-down family dinners, exercising and making time for play, our plans can get derailed. We have some ideas to prevent slipping back into old habits. Remember, Rome wasn't built in a day and you don't have to change everything all at once. Our suggestion? Start small. Decide what is important to you. Even if you adopt only one healthy idea each year and stick with it, you will still be farther ahead-putting yourself at less risk of disease and improving longevity and quality of life in the long run. Here are some ideas to get you started: - Be optimistic. Studies show that those who use optimistic verbage daily live longer lives by an average of 10 years.
- Cut back or cut out unnecessary medications.
- Stay hydrated. You should drink half your body weight in ounces of water each day.
- Strive for FIVE servings of fruits and vegetables each day. Not one system in your body wouldn't benefit.
- Cut out the chemicals: try natural alternatives for personal care, house cleaning and yard work.
- Get rid of plastic bottles and containers with harmful BPA, a known carcinogen and neurotoxin.
- Boost Vitamin D levels. Get outside and get 30 minutes of sunshine a day, without suncreen.
Remember, you don't have to change everything overnight. What we do find is that living healthy is contagious. The example you set for your children will help them to later choose healthy habits for themselves and their families to come. When you start experiencing better health, higher energy, less sickness and more restful sleep your results will catapult you into taking the next healthy step! Have fun with it, be creative and watch your results multiply. In good health naturally,
Dr. Kristy Allen
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 As May is all about our moms' health and a major concern for women is our bones, we'd like to help you build them up every way possible. Nutrition is vital, taking supplements like Calcium with Magnesium and Vitamin D are integral but remember, they are supplements, compliments to a nutritious diet. We're smack in the middle of spring and last month we gave you a list of what's in season. Every week that list expands as the spring vegetables are coming in by the bushel. Dark leafy greens like spinach, kale, swiss chard, dandelion greens, mustard greens, broccoli, collards and watercress are coming in and are the most potent calcium vehicles out there. Greens offer more available caclium then fortified dairy and orange juice with less sugar. The naturally occuring calcium is easier for the body to absorb and process than the form that is added to packaged products.
Here's a list of some calcium packed foods that are in season right now!
v Been afraid of kale? Don't be, it's glorious! Packing over 172 mgs of calcium per serving it is one of your best lines of defense. Spring kale cooks up quickly, you can sauté it with garlic and shallots in olive oil as a side dish, you can chop it up and add it to any soup, and you can substitute it for basil and make a kale pesto (I highly recommend this).
v Make a wilted spinach (194mgs), dandelion greens (103 mgs) and watercress (41 mgs) salad. Toss in some asparagus and hard boiled egg; mix up a dressing of honey, horseradish and olive oil. Voila delicious.
v Swiss chard (102 mgs) and mustard greens (104 mgs) are both wonderful done simply in the pan with a little butter. Add an olive oil and Dijon mustard combination to the pan after you cook the greens and pour it over the greens right before serving.
v Make broccoli (112 mgs) with a cheese sauce, no one will deny it. Just try not to drown it and stay away from using fake cheese products.
v Collards are like kale, the spring variety cook up a lot faster and they garner 266 mgs of calcium per serving. Beat that! You can boil collards in a chicken stock and water mix and serve along side chicken, fish, pork chops or steak. Mix up a balsamic vinegar/Guinness/honey dressing, heat it in the pan and pour it over the collards. You will love it.
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| Building Bone Strength at Any Age. |
As a woman, you reach your maximum bone density around age 20 and after age 35 it starts to deteriorate. Smoking, not eating a vegetable rich diet, drinking lots of soda and coffee and living a sedentary lifestyle can accelerate bone loss. On the other hand weight bearing exercise can slow down the progression and even build stronger, more dense bone. There are a number of excellent ways to include this type of activity into your day. Shoot for 30 minutes 5 times a week to reverse the symptoms of osteoporosis or osteopenia. Be patient with yourself. In your 20s it takes about 3-4 months to build bone mass, as we age, it takes longer. If you're feeling intimidated or uninspired, try working with a trainer or a work out buddy.
Ø Tai Chi - an Eastern tradition of self defense. This series of slow, graceful moves increases coordination and bone density. A study in Physician and Sportsmedicine found that people who participated in Tai Chi 5 times a week slowed their bone loss three-and-a-half times more than the non-Tai Chi group. Check out www.rtccc.com, www.taichiworkout.net,
www.greatlaketaichichuan.com for starters.
Ø Yoga - multipurpose. It increases flexibility, coordination, balance, concentration and helps build bone strength especially in the spine, wrists and hips; areas that are the most at-risk for fracture. There is a plethora of yoga schools in the Rochester area from right next door at www.pilatesplus.net, to www.openskyyoga.com, www.breatheyoga.com, www.bluelotus-yoga.com, and www.truyogarochester.com. If you already have bone thinning, be wary of backbends and let your instructor know. Standing poses are especially strengthening.
Ø Pilates - similar to yoga in its abundant benefits. If you want to truly reap the benefits, stay off the mat and stick with the machines. Make sure that your instructor is informed about osteoporosis and what exercises are contraindicated. Our favorites: next door at Pilates Plus www.pilatesplus.net and Evolution Pilates in Shoen Place at www.rocpilates.com.
Ø Walking or Jogging - you don't need an instructor or a studio. Just some good sneakers. Get outside and resist gravity by hustling around your neighborhood in the glorious Rochester Spring weather we are so fortunate to be having.
Ø Golf - I hear enough of you talking about it here in the office so I know you all love to do it. Just make sure you're carrying your clubs and/or walking briskly around the 18 holes. And when you have to go looking for your lost ball in the rough, make sure you bend at the knees not at the waist.
Ø Dancing - how serendipitous that Arthur Murray just opened up. Various styles of dance are offered for any athletic ability and they are all considered weight bearing exercise. Plus its fun, can be practiced in the comfort of your own living room and helps us not take ourselves too seriously.
Ø Weight training - it is hands down, the best method out there for rebuilding bone mass. If you have never tried it before it's best to have a few sessions with a trainer to learn the proper ways and best exercises for your body. Adding 30 minute sessions to your workouts will present results quickly to your bone density and your lean muscle mass as well as help you burn fat continually throughout the day. |
Considering Hormone Replacement Therapy?
· Bone Health - Hormone Replacement Therapy (HRT) initially strengthens bone density, but taking the drugs for more than three years does not make bones stronger. Good news for those women who stop taking HRT at any given time: bone loss is no different from those women who never took hormones in the first place!
· Heart Health - HRT has been associated with improvements in cholesterol. However, in a large study called the Women's Health Initiative, hormone therapy was associated with an increased risk of stroke and no reduction in the risk of heart disease. The research also showed that taking estrogen plus progestin significantly increased the risk of blood clots in the lungs and legs. With these findings, the American Heart Association advises against the use of HRT for the prevention of stroke and heart disease.
· Blood Sugar Levels -- A 2002 study, published in the Annals of Internal Medicine, showed that women on HRT have better blood sugar levels than those who are not on estrogen replacement, reducing the risk of Type 2 diabetes.
· The "C" word: CANCER - The aforementioned Women's Health Initiative studied 161,808 healthy post-menopausal women on HRT and found that while risks of ovarian and breast cancers increased, colorectal cancer risk decreased.
You can also prevent or reduce menopausal symptoms naturally through lifestyle changes:
· Reduce the amount of alcohol and caffeine consumed
· Eat a variety of fruits and vegetables (especially those dark, leafy greens!)
· RELAX - meditate, read a novel, turn off the phone and computer, breathe deeply --these all help cleanse the body of toxins and free radicals
· Increase activity levels - sweating when YOU want to reduces the likelihood of hot flashes and night sweats
· Keep up with those Kegel exercises to prevent incontinence.
Want more information on hormones? Review these articles from our previous newsletters: Hormone Balancing & Saliva Testing and Hormones Part II
Seem like conflicting information? The bottom line: hormone balance is important at an age and there are natural alternatives to synthetic hormone replacement therapy that are safer and can be individualized to your needs. We now carry 2 new products that are natural hormone supplement creams from Sarati and Bezwecken.
Remember, you know your body better than anyone else, so listen closely and don't take your body's instructions lightly! |
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