Osteoporosis is a condition of decreased bone mass. You may have had a bone density screening in the past to test for signs of osteoporosis. Normal bones have small holes throughout, but an osteoporotic bone has large holes or appears “porous.” These large holes or pores are caused by insufficient amounts of calcium in the bones and many factors contribute to this. Inadequate calcium intake is one factor, but other lifestyle habits can be leeching calcium from your bones as well. Even if you already have osteoporosis or are at risk for the condition, there are lifestyle changes that you can make now that will help make your bones stronger and help you prevent the bone fractures all too common with osteoporosis.

8 Simple Lifestyle Steps for Preventing Osteoporosis

1. Adequate Calcium Intake – You’ve heard it time and time again and this one is never going to change. You’ve got to get enough calcium folks! Calcium in milk has a greater bioavailability than calcium in supplements, but if you can’t do milk products, supplements will suffice. If you simply don’t prefer milk products, please at least split the difference. I recommend taking your calcium plus vitamin D supplement with milk. This is a simple way to try to fool the body into thinking that the calcium supplement is as bioavailable as the calcium in milk.

2. Vitamin D – Calcium is not absorbed as well without vitamin D available in the system. Those with low Vitamin D levels do not absorb calcium well. Make sure you get your vitamin D levels checked and keep them up. Make sure you take your calcium with vitamin D.

3. Watch Your Sodium Intake.  Sodium will leech calcium from your bones. Keep your sodium intake to less than 1500 mg per day. The salt shaker is completely off limits, folks. Strictly limit processed foods and limit eating out – both are terrific sources of sodium. Sodium does occur naturally in milk and meats; however, you need these in your diet (see #1). Meats are complete protein sources and they are necessary to build and rebuild muscle mass broken down with exercise. Try whey protein isolate (I like CardioWhey ). Whey protein is not only a complete protein with every amino acid, but is a terrific way to build muscle and contains very little to no fat and sodium.

4. Alcohol.  Limit your alcohol consumption to one drink per day at the most. Consuming more than one drink per day is a risk factor for bone loss.

5. Pump Some Iron.  Weight lifting is very important for preventing osteoporosis, but why? When you work your upper body and build a strong core, you are building a strong, stable body. The more muscle you have, the more your bones have to carry around all day – and this is a good thing! More muscles lead to stronger bones.

6. Skip the Elliptical and Stair Climbing Machine.  Instead, run walk or jump. Good “pounding” exercises like these will strengthen your bones while whittling your weight. Jumping is the most effective bone building cardiovascular exercise that we know. Jump rope, do jumping jacks, jump on the kids’ trampoline, anything will work.

7. Follow exercise with whey protein.  Use whey within one hour of your workout (before or after). Working out breaks down muscles and whey protein gives the body the tools it needs to rebuild those muscles.

8. Eat Your Fruits and Vegetables.  Fruits and veggies are incredibly important as they help to prevent the leeching of calcium from your bones. Fruits and vegetables help balance the acid: base ratio in your body. Junk foods like cookies, donuts and potato chips make your body more acidic and this promotes calcium leeching from the bones. Excess sodium, junk food, and even meats will increase the acidity of your body’s fluids, but colorful fruits and vegetables will help to balance it and in turn help keep calcium in your bones where it belongs.

For more information about osteoporosis click here.

Be Picky about Your Protein

James O’Keefe, MD, FACC

Lean protein cranks up your metabolism and keeps you full longer after a meal. However, you must be very particular about your protein. The two highest quality protein sources are egg whites and whey protein. Nature designed both of these foods so they contain the precise amino acid building blocks needed to nurture young and developing animals and help them grow strong new tissues.
Fish, seafood, chicken or turkey breast meat, and non-fat dairy foods, are other great sources of animal protein. Even red meat is fine if it’s lean (92 to 100 percent fat free), fresh, and is not burned or over-processed. Also, consider nuts or legumes, like soybeans, lentils or red beans, for one of your protein sources each day.

Portion Sizes
Portion size is important also; an ideal protein serving size is about the size of the palm of your hand, with a width about as wide as your little finger at the middle joint. Fatty meats like full-fat hamburger and prime rib are off limits, as are over-processed meats like bacon and sausage. Jerky and deli meats, although often low in fat, are too high in salt and preservatives to eat on a daily basis.

Fruits and Veggies
Ideally, for each meal, you should be eating about three servings of colorful, fresh or fresh frozen vegetables and fruits to go along with your serving of healthy protein. Remember to start downing those fruits and veggies at breakfast, or you’ll have a tough time hitting your daily target of nine. Beverages should predominantly consist of non-caloric options like water, tea and coffee, or low-calorie, high-nutrient choices, such as low sodium V-8 juice, skim milk or soy milk.

You Are What You Drink
As important as what you choose to eat and drink is what you choose to avoid consuming. Pass up processed foods, especially those containing sugar, white flour, trans fats or high fructose corn syrup. Avoid products with long lists of ingredients and those bearing health claims like low fat or low carb–they are usually full of other bad stuff!

Whole Foods discontinues krill, citing ’sustainability issues’.

Read about the sustainability of CardioTabs Ocean Safe Omega-3.  http://www1.cardiotabs.com/oceansafefaq.asp

You can get a free sample of Ocean Safe Omega-3 from CardioTabs.  Simply send an email requesting yours to info@cardiotabs.com.

More doctors focus on vitamin D deficiencies – KansasCity.com.

By: James O’Keefe

Here is an interesting article written by Shelley Wood on theheart.org regarding Vitamin D abstracts presented at the American College of Cardiology, (ACC). I have highlighted two major points from the article. I have also attached the story.

Two major points:

• Among 9491 individuals with Vitamin D deficiency (≤30 ng/mL) those who subsequently normalized their vitamin D level during follow up had a substantially lower risk of CV events, and all-cause mortality was reduced by 30%. This was not a randomized trial, but is pretty compelling observational data.

• Ideal vitamin D level for reducing risk of CV risk was at least 43 ng/mL.. Most of the emerging data point to an ideal target Vit D level of 40 to 60 ng/mL. Most Americans have levels in the mid 20’s which means the typical American adult will need about 2000 iu per day to get into the ideal range. This is quite variable however, and I have found that 25-OH vit D levels are very helpful in directing therapy.

Death, CVD risk declines in people who “normalize” vitamin-D levels

Atlanta, GA – Adding heft to the hypothesis that vitamin-D deficiency is linked to cardiovascular disease, a new study has found that people with low vitamin-D levels who managed to normalize their levels were significantly less likely to develop cardiovascular events over up to six years of follow-up.

The study was presented as a poster by Dr Tami L Bair (Intermountain Medical Center Heart Institute, Murray, UT) earlier this week at the American College of Cardiology (ACC) 2010 Scientific Sessions.

According to coauthor Dr Joseph B Muhlestein (Intermountain Medical Center Heart Institute), the study looked at baseline and subsequent vitamin-D levels in 9491 subjects with known vitamin-D deficiency, rechecked their vitamin D, then compared subsequent rates of death, coronary artery disease, MI, heart failure, stroke, and renal failure among those who managed to bring up their vitamin-D levels with those who remained vitamin-D deficient. A cut point of <30 ng/mL was used to define vitamin-D deficiency.

“This wasn’t a randomized trial, but all of these patients started with low vitamin D, and then the question is, if they treated their vitamin D, did it have an effect? We don’t know what they did . . . the presumption is that they were told their vitamin D was low, then started supplementation or got their swimsuit out and went into the sun a lot to treat it.”

Getting to normal

After a mean of one-year of follow-up, those who had normalized their vitamin-D levels were significantly less likely to have died, developed heart failure, or developed coronary artery disease. A composite end point, looking at all outcomes combined, showed a highly statistically significant reduction among those with normalized vitamin-D levels.

Muhlestein drew particular attention to the 30% reduced risk of death in the normalized vitamin-D group. “A 30% reduction in risk is about the same you could hope to get from taking a statin or treating your blood pressure, so we thought it was certainly promising. It doesn’t eliminate the need for a real randomized trial, although I’m trying to figure out a good way to do one.”

There are a number of vitamin-D trials under way, most notably VITAL, a National Institutes of Health (NIH) study, launched in January.

But Muhlestein is concerned that the NIH trial may come up empty-handed for two reasons. For one, the trial, he says, is not measuring baseline levels or checking whether patients actually reach the optimal vitamin-D range in the intervention arm. “I can see why they aren’t [measuring vitamin D at baseline], because if they find vitamin D is deficient is it ethical to say, ‘I want you to stay vitamin-D deficient’?”

Vitamin-D deficiency is already known to increase the risks of skeletal disease, he notes. But without knowing if participants actually normalize their levels, it will be impossible to link normalization with an effect on events.

His second concern is with the dose chosen in VITAL: 2000 international units (IU) per day. “What I’ve found is that there are lots of my patients who don’t become normalized with 2000 units, so 2000 units may not be enough to treat the really deficient patients.”

But what’s normal?

In fact, Muhlestein and colleagues conducted a second study, also presented as a poster during the ACC meeting, trying to identify the optimal level of vitamin D by categorizing over 31 000 patients into three levels of vitamin D. When those levels were then linked to rates of 10 adverse outcomes (most of them cardiovascular), the authors demonstrated decreasing risk of adverse outcomes with increasing vitamin-D levels, with a vitamin D level >43 ng/mL to be the cutoff point for optimal.

Currently, they point out, a level of 30 ng/ML is considered “normal”—that cut point may be too low, based on their analysis.

But also of note, “above 43 ng/mL there was no added benefit,” Muhlestein observed. “So if your level was 70 ng/mL, you were good, but you weren’t any better than if [your level] was 43 ng/mL.”

As for whether vitamin D can be too high, Muhlestein noted that there are problems with vitamin-D toxicities typically associated with hypercalcemia, but these tend to arise in people with levels higher than 100 ng/mL, and many people believe the level must be well over 150 ng/mL. “The only way I know of that people can get vitamin D that high is by overdosing on prescription vitamin D, which is supposed to be taken once a week. If someone were to make a mistake and take it once per day, they might get vitamin-D toxicity.”

The findings from both studies have convinced Muhlestein that vitamin-D deficiency is worth treating, but he urges physicians to make sure they check to see what a patient’s vitamin-D levels are to begin with and to adjust the dose accordingly. Individualization is essential, he noted, which is one reason he’s worried about the blanket 2000-IU approach being used in VITAL.

“Effective dose varies from patient to patient, which is one of the problems with the NIH trial. No one is going to become toxic on 2000 IU per day, but there will be lots who are at the highest risk who are not going to become normalized.”

here is a link to the Web site

By: Dr. James O’Keefe

We’ve fielded a lot of questions lately about mercury and other toxins in fish oils. Mercury and other contaminants are commonly found in the fish richest in omega-3 fats, like salmon and tuna. That’s why the Environmental Protection Agency recommends limiting your fresh fish intake. At the same time, the American Heart Association and other national and international health organizations recommend we get more omega-3 fats from fish in our diets.

Both CardioTabs Omega-3 Fish Oil and CardioTabs Ocean Safe Omega-3 undergo extensive purification processes, including molecular distillation, which is the only method that removes PCBs, heavy metals (such as mercury, lead, and cadmium), DDT and other contaminants to below detectable levels for human consumption. Our omega-3 products are manufactured to the Global Organization for EPA and DHA (GOED) standards. CardioTabs is also an active member of the Council for Responsible Nutrition and participates in the Natural Products Association’s True Label Program. Our products are independently tested for purity by 3rd party laboratories. CardioTabs Ocean Safe Omega-3 is Gold Certified for purity by an independent, nationally recognized third-party laboratory.

By: Joan O’Keefe

The health of your arteries is critically important to virtually every aspect of your health. Too much salt (sodium) ages your cardiovascular system by raising your blood pressure and hardening, stiffening and thickening your arteries and the walls of your heart. You want to keep your blood vessels soft, smooth and supple like they were when you were a child and a teenager and avoid developing the rigid, inflamed and crusty pipes that can lead to a heart attack, stroke and congestive heart failure.

As an American adult, your chances of developing high blood pressure during your lifetime are 90 percent. If you continue to follow your current lifestyle, sooner or later you will probably get hypertension-the medical term for high blood pressure. Why? For starters, the average American consumes about 4000 mg of sodium daily, which is about six to ten times more salt than we were designed to eat. Add the fact that blood pressure rises in response to too much body fat, stress, and sugar and too little sleep and exercise, and you have the recipe for high blood pressure. In February 2005, the Center for Science in the Public Interest estimates that too much sodium kills 150,000 Americans each year. Excess sodium does much more that just raise your blood pressure. A study by David Calhoun, MD, reported in February 2005 Cardiology News showed that high-sodium intake reduced blood vessel wall function. In addition, salt leaches the calcium from your bones, making you prone to osteoporosis and fractures, and also appears to increase cancer risk- especially in the GI tract. A recent study found that extra salt in the diet increased the likelihood of heartburn (also known as esophageal reflux) by as much as 70 percent.

A good place to start lowering the sodium in your diet is by removing the salt shaker from the table and hiding it in an inconvenient spot. But only about 5 percent of the salt in our diet comes from the salt shakers; 75 percent comes from processed and restaurant foods. Most people do not choose to eat high-sodium products- they just eat foods that are readily available in our culture. Salt is everywhere in our modern diet, even in foods such as bread that don’t taste salty. Processed foods are loaded with salt to help preserve freshness, and the more sodium you eat, the more you will crave salt. When you eliminate highly processed, high- sodium foods from your diet, you will take a huge step toward a healthier more vigorous life.

Fresh fruits and vegetable contain virtually no sodium and thus are great for lowering your blood pressure along with your weight. We recommend at least nine servings of fresh produce daily. Unprocessed meat, poultry and fish contain only small amounts of sodium, but the more highly processed versions like deli meats, smoked, or barbecued meats, beef jerky and other commercially modified meats are usually very high in salt. The processed snack foods are generally also high in sodium. Try to get used to eating nuts that are unsalted or only lightly salted. Look for the sodium content on food labels and avoid items that have more than 400 mg per serving. Limit your daily intake to not more than 2300 mg (about one teaspoon) – the average American eats almost two times this much. One glass of regular V8 vegetable juice has over 1000 mg by itself. (low-sodium V8 or tomato juice is great) and a single dill pickle has 440 mg. A high potassium-to-sodium ratio is one of the most important parameters of a healthy diet. We are designed to take in much more potassium than sodium, but the ratio is reversed and sodium dwarfs the potassium consumption. So how do you get more potassium? You guessed it-lots of fruits, vegetables, lean protein and other Forever Young natural whole foods.

A Rainbow of Salt Varieties to Avoid
White salt: table salt
Red salt: ketchup
Yellow salt: mustard
Black salt: soy sauce
Green salt: pickles and olives

By: Joan O’Keefe

We received a great question from one of our favorite nurses today and because it’s so unusual, I want to share the answer with you.

Q: Is it safe to take fish oil or omega-3 if you’ve had your gall bladder removed?

A:

The gall bladder helps with the digestion of fats. The organ contracts when the body consumes fat. Following gall bladder removal, patients are often told to be careful of overloading on fat. This means that they should avoid consuming fried foods and other high-fat foods. If the patient is on a NO fat diet (not just fat-restricted, but NO fat), meaning he/she cannot tolerate fat at all – cannot tolerate meats, nuts, olive oil, avocado, cheese, fish, etc.- then the patient may have to avoid fish oils. However, NO fat diets are rare. Restricted and very low fat diets are more common and because omega-3 fish oil softgels contain such small amounts of fat, they should be safe. The key is to start with small doses. Take just one small omega-3 fish oil softgel per day. If you feel any pain or discomfort, stop. If you’re tolerating the fish oil, gradually add more until you reach your recommended dose. I wouldn’t recommend starting with liquid fish oils, but you should be fine with small softgels.

Posted By: Michelle Kruse

Low Vitamin D Has a Role in Heart Risk
Study Shows Low Levels of Vitamin D May Explain Racial Gap in Cardiovascular Risk

Jan. 7, 2010 — African-Americans are more likely than whites to die of heart attacks, strokes, and other cardiovascular causes. Now intriguing new research suggests that low vitamin D levels may help explain this disparity.

Darker-skinned people produce less vitamin D from the sun than those with lighter skin, and studies show that blacks are far more likely to have lower levels of the vitamin than whites.

Several recent studies also suggest that low levels of vitamin D are associated with an increased risk for heart attack and stroke.

In an effort to examine the role of vitamin D in the racial disparity in cardiovascular death, researchers analyzed data from a national health and nutrition survey that included more than 15,000 people.

Vitamin D levels were measured at the time the survey was conducted, and the participants were followed for up to 12 years.

(read more)