Gluten-free: Foreign Restaurant Cards

One of my best friends used to rave about why Seventh-day Adventists teachers teaching in South Korea weren't given dietary cards to take to the Korean restaurants (we live in Korea), so we could maintain the healthy, "clean" SDA diet. Many teachers who just arrived didn't have linguistic skills or knowledge about what was in Korean food, so eating in the restaurants that was obviously loaded with pork and shellfish would be against the SDA moral values of respecting the dietary laws given by God. God gave the dietary laws to Moses after He led the children of Israel out of Egyptian captivity, and those laws are documented in Leviticus 11. Jews and SDAs follow these laws; perhaps other religious groups do as well. Anyway, my friend who had lived in Japan for a year had been given such a card stating what foods SDAs avoid, and she along with other teachers teaching in Japan would present the card at restaurants and so felt assured that they wouldn't order anything against their principles.

Well, along these lines, I just bumped into a gluten-free restaurant card to be taken to foreign restaurants. The card can be printed out in German, Spanish, Scandinavia [sic], Dutch, Italian, and French ... European languages. Chinese, Russian, and Arabic, other major world languages, as well as Japanese and Korean are strangely absent from this list. However, with Google translate it's possible to translate this gluten-free request card in any language.  

FOREIGN RESTAURANT CARDS

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German

Ich darf aus medizinishen Gründen keine Produkte aus Weizen, Roggen, Gerste oder Hafer essen, also auch nichts Paniertes oder Mehl-Gebundenes. Mais, Reis, Kartoffeln, Gemüse, Fleisch usw. sind erlaubt. Auch Suppen und Saucen, die mit Maisstärke oder Kartoffelmehl gebunden sind.

Spanish

Por orden médica me está prohibido ingerir alimentos que deriven de trigo, avena, cebada y centeno, y por lo tanto nada que sea apanado o espesado con harina. Maíz, arroz, patatas, verduras, carne, etc. están permitidos en mi dieta, así también sopas y salsas espesadas con maicena o harina de patatas.

Scandinavia

(Norway, Denmark, Sweden)

Av medisinske grunner er jeg ikke tillatt aa spise noen produkter laget av eller med hvete, rug, bygg eller havre; heller ikke panering eller legering av disse kornsortene. Jeg kan spise mais, ris, poteter, gronnsaker, kjott, fisk osv. Kan ogsaa spise supper og sauser jevnet med mais eller potestivelse.

Dutch

Drager van deze kaart heeft coeliakie (glutenintolerantie). Het is absoluut verboden tarwe,rogge, hever en gerst te eten. Ook producten waarin deze granen zijn verwerkt zoals vermicelli, paneermeel en sauzen (bindmiddel) zijn zeer schadelijk. Elk contact met deze gluten bevattende granen/meelprodukten moet vermeden worden! Bij twijfel wil ik QraaQ met u overleggen.

Italian

Per ragione medicali mi e vietato di mangiare prodotti fatti di grano, di segale, d’ orzo O d’avena dunque niente che sia preparato con farina O panato. Sono permessi mais, riso, patate, legumi, carne, ect…e anche minestra e salse legati al amido.

French

Pour des raisons medicales, il m’est interdit de manger des produits contenant du froment (ble), du siegle, de l’orge ou de l’avoine, donc egalement ce qui est pane ou lie avec de la farine. Le mais, le riz, les pommes de terre, les legumes, les viandes, etc… me sont permis, ainsi que les soups et les sauces liees avec de l’ amidon ( de mais) ou avec de la fecule de pomme de terre.

This article has been assessed and approved by a Registered Dietitian Nutritionist.

Sensitive Stomach

What’s a sensitive stomach?

The term “sensitive stomach” is a non-medical way to describe a stomach that’s easily upset. People with a sensitive stomach may experience recurring gas, bloating, nausea, vomiting, constipation, or diarrhea.

Someone who has a sensitive stomach might connect their sensitivity to certain foods or situations. Others might experience discomfort or digestive disruptions without being sure of the cause.

At some point, everyone experiences stomach upset. But if you regularly deal with discomfort, indigestion, or changing bowel habits, you may have a sensitive stomach.

What causes a sensitive stomach?

Some people with chronic stomach discomfort are more sensitive to certain foods — like dairy, spicy foods, alcohol, or fried foods. Others may find that they have food intolerances which, unlike food allergies, are not life-threatening sensitivities.

Unlike those with food allergies, people with food intolerances may be able to tolerate small amounts of the foods in question. People with a dairy sensitivity can take enzymes that help them digest lactose.

Irritable bowel syndrome

Sometimes, people who experience frequent stomach issues have something more going on than just sensitivity. Irritable bowel syndrome (IBS) is one common culprit behind ongoing stomach trouble.

While its signature symptoms are similar to those of a sensitive stomach, chronic bowel pain is usually involved with IBS. This is due to inflammation in the intestines that tends to be made worse by certain foods.

IBS prevents your stomach and intestines from functioning optimally. Some people with IBS have chronic constipation, while others experience ongoing diarrhea. IBS affects the mobility of the contents of your intestines. This causes:

• changes in bowel habits
• trapped gas
• abdominal pain

Women tend to be diagnosed with IBS more often than men. Women who have had surgeries like C-sections or hysterectomies may be more prone to IBS than others.

Inflammatory bowel disease

If your symptoms are severe, your doctor may perform tests to diagnose you with an inflammatory bowel disease (IBD) like ulcerative colitis or Crohn’s disease, severe conditions that require prescription anti-inflammatory and immunosuppressive drugs.

These therapies may also be supplemented with medications to regulate bowel movements, stop diarrhea, prevent infection, and manage pain. Iron supplements might also be prescribed if you have chronic intestinal bleeding.

Further reading: "If Digestion Takes So Long, Why Does Diarrhea Travel So Quickly Through The Body?"

What are the symptoms of a sensitive stomach?

Most symptoms of a sensitive stomach can easily be treated at home. These include:

• intestinal gas
• bloating
• indigestion
• heartburn
• acid reflux
• nausea
• vomiting
• occasional abdominal pain
• constipation
• diarrhea

But if you have the following severe symptoms, contact your doctor immediately:

• chronic or severe abdominal pain that makes it difficult for you to do your normal activities
• blood or pus in your stool
• severe, ongoing diarrhea that lasts for more than two days
• nighttime diarrhea that keeps you from sleeping
• unexplained fever
• allergic reaction (hives, swelling, itching, etc.)

These symptoms may signal a serious condition. Your doctor will perform testing to determine the cause of your symptoms and diagnose the issue.

How to treat a sensitive stomach

Because there are many things that can upset a sensitive stomach, it can take time to pinpoint and solve the problem. Here are some remedies you can try at home to alleviate your discomfort.

Eat smaller portions

• Filling your stomach too much can make you gassy and give you indigestion. Try reducing the amount of food you put on your plate at each meal.

• Eating five or six small meals per day may also be more comfortable for your stomach than eating three large meals.

Eat more slowly

• Eating too quickly can also give you unpleasant trapped gas and indigestion. Make sure your food is well-chewed before you swallow, since digestion starts long before the food reaches your stomach.

Eliminate potentially irritating foods

Foods that can irritate a sensitive stomach include:

• dairy
• spicy foods
• processed foods
• oily or fried foods
• alcohol
• gluten

It might take a little trial and error, but identifying and eliminating foods you’re sensitive to will go a long way. If you already suspect what foods might be triggers for your sensitivity, it can be helpful to find substitute foods or foods that are similar in texture or taste. 

And if your stomach is especially sensitive, you might decide to eliminate all possible triggers to begin with to relieve your symptoms. If you choose to reintroduce these triggers one at a time later, you’ll be able to identify the problematic food.

Drink more water

If you don’t drink enough water every day, you might be chronically dehydrated without realizing it. Inadequate water intake can cause problems with digestion and elimination. 

If you don’t have enough water in your body, your colon can’t pull enough water in for proper bowel movements. In other words, if you don’t drink enough, you could end up constipated.

Lower your caffeine intake

Caffeine can be a stomach irritant. If you consume high amounts every day, lowering your caffeine intake could soothe your stomach. 

You might also consider changing the time of day when you drink caffeine to see if that helps. If caffeine is the main culprit, you may want to gradually eliminate it from your diet.

Reduce your stress

Chronic stress can lead to an upset stomach. If you aren’t able to pinpoint irritating foods, it might be that stress is triggering your discomfort. Consider adding a stress-relieving practice to your routine, like meditation or yoga.

Tips and Treatments 

Foods that tend to be soothing to people with sensitive stomachs include:

• cooked fruits and vegetables
• lean protein
• easily digestible grains
• fat-free or low-fat dairy

Your doctor may also recommend a short-term, low-fiber diet to ease your discomfort.

If you’re diagnosed with one or more food intolerances, your doctor will recommend you eliminate the food or foods in question. If you are diagnosed with an autoimmune condition like celiac disease, you’ll have to go on a gluten-free diet to manage your symptoms. 

If your doctor diagnoses you with a food allergy, you may be prescribed an epinephrine auto-injector. You’ll need to strictly avoid your allergens, as even a small exposure could cause you to have a life-threatening anaphylactic reaction. 

Even if you’ve only had small allergic reactions in the past, the next one could be severe or deadly.

What’s the outlook for a sensitive stomach?

Most people with sensitive stomachs can successfully manage their symptoms at home through dietary and lifestyle adjustments.

Sometimes, though, stomach discomfort can indicate a more serious condition like IBS, IBD, celiac disease, Crohn’s disease, or ulcerative colitis.

If you are concerned about any of the symptoms you’re experiencing, contact your doctor.

Gluten-Related Neurological Symptoms and Conditions

There's no question that gluten can affect your neurological system: people with both celiac disease and non-celiac gluten sensitivity report symptoms that range from headaches and brain fog to peripheral neuropathy (tingling in your extremities).

Neurological illnesses such as epilepsy, depression, and anxiety also are common in those who react to gluten. In addition, a serious autoimmune condition called gluten ataxia affects a small number of people.

Finally, there are some hints that conditions such as schizophrenia and bipolar disorder also may be affected by gluten intake in a few individuals. However, it's not yet clear from the research who might be affected, and whether a gluten-free diet can help some people.

Here's a rundown of the neurological conditions impacted by gluten.

Depression, Anxiety Lead the List

Research shows that people with celiac disease suffer from much higher-than-average rates of depression and anxiety. In fact, one study found that about one-third or more of celiacs suffer from depression, and 17% may have an anxiety disorder.

People who test negative for celiac disease but who have been diagnosed with gluten sensitivity also report higher levels of depression and anxiety, although the links between the conditions are less clear because they haven't been studied.

It's not clear why gluten ingestion leads to these two neurological conditions.

Researchers have speculated that gluten-related intestinal damage might lead to nutritional deficiencies that cause depression and anxiety in people with celiac disease (deficits in certain B vitamins can cause some symptoms). However, that wouldn't explain why people with non-celiac gluten sensitivity (who don't get intestinal damage from gluten) also suffer from those two mental conditions.

Some gluten sensitivity experts — notably, New Zealand pediatrician Dr. Rodney Ford — have hypothesized that gluten affects your brain directly to cause these conditions, but this theory hasn't been proven. Regardless, you're far from alone if you experience depression and anxiety from gluten.

Insomnia, Brain Fog, ADHD Are Also Commonplace

Many people with celiac disease and gluten sensitivity can tell quickly when they've accidentally been glutened: their brains cloud up and they feel less effective, even stupid and clumsy. This phenomenon, known as brain fog, hasn't been studied, but it's another extremely common symptom for both celiac and gluten sensitivity.

Attention deficit-hyperactivity disorder is another frequent complaint, in both adults and children — those of us who have kids with gluten problems can attest that school performance is much better when their diets are free of gluten!

Headaches? Yes, absolutely. In fact, migraines are commonly mentioned as both celiac disease symptoms and gluten sensitivity symptoms — up to one-third report experiencing this sometimes debilitating headache pain.

Finally, getting a good night's sleep may depend on whether you can steer clear of gluten-containing foods — insomnia and sleep problems seem to crop up in regularity in many of us.

You can learn more on brain fog, ADHD, migraine and sleep problems:

• Brain Fog and Celiac Disease
• Gluten and ADHD
• Celiac Disease and Migraine
• Could A Gluten-Free Diet Help You Get A Sound Night's Sleep?

Peripheral Neuropathy Also Common; Epilepsy, Vertigo Reported

Gluten also may affect whether your nerves and balance system function properly.

People who have celiac disease or gluten sensitivity suffer from high levels of peripheral neuropathy, which causes a tingling or "pins-and-needles" sensation in your feet and fingers. The sensation stems from damage to the nerves in your extremities, and the condition may improve once you go gluten-free.

Epilepsy, meanwhile, results when your neurons fire incorrectly, leading to seizures and potentially even unconsciousness. Celiac disease also has been associated with a rare constellation of epilepsy and bilateral occipital calcifications.

Finally, vertigo — or a sensation of dizziness and spinning — occurs due to a malfunction in the balance system housed in your inner ear. There are only two studies potentially linking Meniere's disease (a form of vertigo) with celiac disease, but anecdotal complaints of vertigo are frequent among celiacs.

Serious Psychiatric Illnesses Such as Schizophrenia and Bipolar

There have been many reports suggesting gluten could be implicated in two very serious psychiatric conditions: bipolar disorder and schizophrenia.

In bipolar disorder, there are a few studies that indicate people with celiac or gluten sensitivity may suffer from higher rates of the mental condition. There's also an intriguing study that looked at levels of antibodies to gluten in the bloodstream of people with bipolar and found high levels in those in the midst of a manic episode.

In schizophrenia, meanwhile, there have been decades of speculation that eliminating bread from the diet of schizophrenics (which of course would eliminate gluten) can help. However, there's little solid evidence for this and no indication of which schizophrenia patients might benefit. Most psychiatrists believe the percentage of people who might see an improvement in their schizophrenia symptoms while eating gluten-free is very small.

Gluten Ataxia Is Autoimmune Brain Damage

When gluten consumption causes your body to attack its own tissues, you suffer from a gluten-induced autoimmune condition. There are three of these: celiac disease (damage to the small intestine), dermatitis herpetiformis (damage to the skin), and gluten ataxia (damage to the brain).

When you have gluten ataxia, your immune system attacks your cerebellum, the part of your brain responsible for coordination. In many cases, the damage is irreversible, although a strict gluten-free diet can halt the progression of the condition.

Gluten ataxia is a relatively newly-recognized condition, and not all physicians agree it exists. In addition, the number of people who have it is thought to be very small. However, many more people with celiac or gluten sensitivity suffer from symptoms similar to those seen in gluten ataxia.

The Gluten-Free Diet May Help Your Neurological Symptoms

There's no question that celiac disease and gluten sensitivity can lead to a wide array of neurological problems and conditions. However, in most cases, you can reduce or even resolve your gluten-related neurological symptoms by following a strict gluten-free diet.

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This article from Gluten-Related Neurological Symptoms and Conditions
By Jane Anderson | Reviewed by Emmy Ludwig, MD
Updated September 01, 2017
and published via VeryWell

Gluten Ataxia: A Rare Autoimmune Condition Affecting the Brain

Gluten ataxia, a rare neurological autoimmune condition involving your body's reaction to the gluten protein found in wheat, barley, and rye, can irreversibly damage the part of your brain called the cerebellum, according to practitioners who first identified the condition about a decade ago.

This damage potentially can cause problems with your gait and with your gross motor skills, resulting in loss of coordination and possibly leading to significant, progressive disability in some cases.

However, because gluten ataxia is so relatively new, and not all physicians agree that it exists, there's as of yet no accepted way to test for it or to diagnose it.

But that may be changing: a group of top researchers in the field of celiac disease and non-celiac gluten sensitivity has issued a consensus statement on how practitioners can diagnose all gluten-related conditions, including gluten ataxia.

In Gluten Ataxia, Antibodies Attack the Cerebellum

When you have gluten ataxia, the antibodies your body produces in response to gluten ingestion mistakenly attack your cerebellum, the part of your brain responsible for balance, motor control, and muscle tone. The condition is autoimmune in nature, which means it involves a mistaken attack by your own disease-fighting white blood cells, spurred on by gluten ingestion, as opposed to a direct attack on the brain by the gluten protein itself.

Left unchecked, this autoimmune attack usually progresses slowly, but the resulting problems in balance and motor control eventually are irreversible due to brain damage.

Up to 60% of patients with gluten ataxia have evidence of cerebellar atrophy—literally, shrinkage of that part of their brains—when examined with magnetic resonance imaging (MRI) technology. In some people, an MRI also will reveal bright white spots on the brain that indicate damage.

How Many People Suffer From Gluten Ataxia?

Because gluten ataxia is such a newly-defined condition and not all physicians accept it as of yet, it's not clear how many people might suffer from it.

Dr. Marios Hadjivassiliou, a consultant neurologist at Sheffield Teaching Hospitals in the United Kingdom and the neurologist who first described gluten ataxia, says as many as 41% of all people with ataxia with no known cause might, in fact, have gluten ataxia. Other estimates have placed those figures lower — somewhere in the range of 11.5% to 36%.

Since ataxia itself is a rare condition—affecting only 8.4 people out of every 100,000 in the U.S.—that means fewer still actually have gluten ataxia. Estimates are much higher for the number of people with celiac disease and gluten sensitivity who have neurological symptoms.

Gluten Ataxia: Gluten-Induced Neurological Problems

Gluten ataxia symptoms are indistinguishable from symptoms of other forms of ataxia. If you have gluten ataxia, your symptoms may start out as mild balance problems—you might be unsteady on your feet, or have trouble moving your legs.

As symptoms progress, some people say they walk or even talk as if they're drunk. As the autoimmune damage to your cerebellum progresses, your eyes likely will become involved, potentially moving back and forth rapidly and involuntarily.

In addition, your fine motor skills may suffer, making it more difficult for you to work writing instruments, zip zippers, or to manipulate buttons on your clothing.

Diagnosis Not Straightforward for Gluten Ataxia

Since not all physicians accept gluten ataxia as a valid diagnosis, not all doctors will test you for the condition if you show symptoms. In addition, experts in the field of gluten-induced disease only recently have developed a consensus on how to test for gluten ataxia.

Gluten ataxia diagnosis involves the use of specific celiac disease blood tests, although not the tests that are considered the most accurate to test for celiac disease. If any of those tests shows a positive result, then the physician should prescribe a strict gluten-free diet.

If ataxia symptoms stabilize or improve the diet, then it's considered a strong indication that the ataxia was gluten-induced, according to the consensus statement.

Gluten Ataxia Treatment Involves Strict Gluten-Free Diet

If you're diagnosed with gluten ataxia, you need to follow a very strict gluten-free diet with absolutely no cheating, according to Dr. Hadjivassiliou.

There's a reason for this: the neurological symptoms spurred by gluten ingestion seem to take longer to improve than the gastrointestinal symptoms, and seem to be more sensitive to ​lower amounts of trace gluten in your diet, Dr. Hadjivassiliou says. Therefore, it's possible that you might be doing more damage to yourself if you continue to ingest small amounts of gluten.

Of course, not all physicians agree with this assessment, or even necessarily with the advice to eat gluten-free if you have otherwise unexplained ataxia and high levels of gluten antibodies. However, it does seem to be backed up by anecdotal reports from people with diagnosed gluten ataxia and from people with severe neurological problems associated with celiac disease: Those people say the neurological symptoms take much longer to resolve; while some stabilize but never improve.

A Word from Verywell

The number of potential gluten ataxia sufferers is very small when compared with the numbers of people with celiac disease, and it's also small when compared with estimates for how many people have gluten sensitivity.

However, many people with celiac disease and gluten sensitivity also suffer from neurological symptoms, which often include gluten-related peripheral neuropathy and migraine. Some also complain of balance problems that do seem to resolve once they go gluten-free.

It's possible that, as more studies are conducted on gluten ataxia, researchers will find even stronger links between that condition, celiac disease, and gluten sensitivity. In the meantime, if you have symptoms similar to those of gluten ataxia, talk to your doctor. You may require testing to determine if you have another condition that can cause similar symptoms.

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Sources:

Fasano A. et al. Spectrum of gluten-related disorders: consensus on new nomenclature and classification. BMC Medicine. BMC Medicine 2012, 10:13 doi:10.1186/1741-7015-10-13. Published: 7 February 2012

Hadjivassiliou M. et al. Dietary Treatment of Gluten Ataxia. Journal of Neurology, Neurosurgery and Psychiatry. 2003;74:1221-1224.

Hadjivassiliou M. et al. Gluten ataxia in perspective: epidemiology, genetic susceptibility and clinical characteristics. Brain. 2003 Mar;126(Pt 3):685-91.

Hadjivassiliou M. et al. Gluten Ataxia. The Cerebellum. 2008;7(3):494-8.

Rashtak S. et al. Serology of celiac disease in gluten-sensitive ataxia or neuropathy: role of deamidated gliadin antibody. Journal of Neuroimmunology. 2011 Jan;230(1-2):130-4. Epub 2010 Nov 6.

What Is Osteoporosis

A Hippocrates Health Institute article: WHAT IS OSTEOPOROSIS 

Osteoporosis is characterized by an increase in porosity of the bones and a corresponding decreased bone mass, resulting in an increased risk of fractures of the bones. Osteopenia is a term used to denote bone loss that is not as severe as osteoporosis. Risk factors for osteoporosis include sedentary lifestyle, cigarette smoking, excessive alcohol intake, family history of the disease, and various medical conditions such as: rheumatoid arthritis, celiac disease, hyper thyroidism, diabetes, chronic lung disease, Cushing’s syndrome, and hyper para-thyroidism.

According to the International Osteoporosis Foundation:

• Worldwide, osteoporosis causes more than 8.9 million fractures annually, resulting in an osteoporotic fracture every three seconds [1].

• Osteoporosis is estimated to affect 200 million women worldwide – approximately one-tenth of women aged 60, one-fifth of women aged 70, two-fifths of women aged 80, and two-thirds of women aged 90 and above [2].

• Osteoporosis affects an estimated 75 million people just in Europe, USA, and Japan [3].

• Worldwide, one-in-three women over age 50 will experience osteoporotic fractures, as will one-in-five men aged over 50 [4],[5],[6].

• Nearly 75% percent of hip, spine, and forearm fractures occur among patients 65 years old or over [6].

• By 2050, the worldwide incidence of hip fracture in men is projected to increase by 310 percent and 240 percent in women, compared to rates in 1990 [7].

• Osteoporosis takes a huge personal and economic toll. In Europe, the disability due to osteoporosis is greater than that caused by cancers (with the exception of lung cancer) and is comparable or greater than that lost to a variety of chronic noncommunicable diseases, such as rheumatoid arthritis, asthma and high blood pressure related heart disease [8].

Dietary factors that affect osteoporosis:

Refined sugar. Hamsters fed a high-sucrose diet (56% of calories) developed osteoporosis [9]. In young rats, the replacement of starch by sucrose in the diet interfered with bone development [10]. In an observational study, consumption of large amounts of candy was associated with low bone mineral density (BMD) in both men and women [11].

There are many possible ways in which consuming refined sugars could lead to bone loss. Since refined sugars are essentially devoid of micronutrients, eating refined sugar decreases the intake of various vitamins and minerals that are important for bone health. Sugar is acidic to the body and the body will use calcium from bone and teeth to reduce acidity in the body, thus weakening the bones.

Cola beverages. In observational studies, higher intake of cola drinks was associated with lower bone mineral density in women and a higher incidence of fractures in adolescent girls [12],[13]. The apparent adverse effect of colas on bone health could be due in part to their content of phosphoric acid, which may cause calcium to be released from bone in order to buffer the acidity. The caffeine in cola drinks may also be a factor.

Caffeine. Ingestion of a single dose of caffeine transiently increased urinary calcium excretion in both men and women in a dose-dependent manner [14],[15],[16]. Many [17],[18],[19] observational studies found that a higher intake of caffeine was associated with lower bone mineral density, more rapid bone loss, or increased risk of hip fracture.

Sodium. In a short-term study, high intake of sodium chloride increased urinary calcium excretion in healthy postmenopausal women in a dose-dependent manner [20]. High salt intake has also been associated with increased urinary excretion of hydroxyproline, which is indicative of increased bone resorption [21]. In a study with rats, the addition of 1.8 percent sodium chloride to the drinking water significantly decreased bone mineral density [22]. An observational study found that higher sodium intake was associated with more rapid bone loss especially in postmenopausal women [23].

Carbonated beverages. Excessive phosphorous reacts with the calcium to form an insoluble compound and inhibiting absorption of calcium from the digestive system, phosphorus causes bone loss. It also causes calcium losses from bone by metabolizing to phosphoric acid, which has to be neutralized with calcium. Excessive phosphorous is contained in soft drinks, cheese and chocolate drinks.

Milk. Milk is widely promoted as a food that is good for our bones. However, a 12-year prospective study of 77,761 female health professionals found that the incidence of hip fractures was higher by 45 percent in women who consumed two or more glasses of milk per day than in those who consumed one glass or less per week [24].

Nutrients to support strong bones:

Calcium. Calcium is a major component of bone tissue. Adequate calcium intake is important both early in life for achieving optimal peak bone mass and later in life for slowing bone loss. Green juice, leafy greens, sesame seeds, seaweeds (kelp) and broccoli sprouts are great sources of calcium.

Magnesium. It is impossible to build bone without magnesium. Magnesium is necessary for numerous bone-related reactions including the conversion of vitamin D to its bioactive form, which is necessary for calcium absorption. Several studies have shown that about 80 percent of the American population get only two-thirds of the recommended daily allowance (RDA) of the required magnesium. Additionally, the (RDA) for magnesium is known to be too low. Kelp, almonds and legumes are great sources of magnesium.

Vitamin D. Vitamin D enhances the intestinal absorption of calcium and phosphorus, promotes bone mineralization, and is involved in regulating serum calcium and phosphorus levels. Vitamin D deficiency in adults causes osteomalacia, which is characterized by softening of bones, bone pain, and muscle weakness. A lot of older people do not get enough vitamin D because they tend to stay out of the sun. Fenugreek sprouts, shiitake mushrooms, sunflower sprouts and the sun are great sources of vitamin D.

Manganese. Manganese is required for bone mineralization and for synthesis of the organic matrix on which calcification takes place. A study reported in Science News found that osteoporotic women had serum manganese levels of only 25 percent of that of the control group. Spinach, pumpkin seeds and hazelnuts are great sources of manganese.

Vitamin K. A study in Clinical Endocrinology found that vitamin K supplementation reduced urinary calcium losses in osteoporosis patients by 18 to 50 percent. Green leafy vegetables, spring onions, asparagus and olive oil are great sources of vitamin K.

Vitamin C, strontium, silicon, folic acid, boron, and other nutrients also play important roles. Calcium metabolism is very complex and requires adequate amounts of many nutrients. To prevent and support the healing of osteoporosis you first have to reduce calcium losses by drastically reducing your intake of sugar, salt, phosphorous, and caffeine. Secondly, you have to consume the right amounts of nutrients that support formation of new bone such as calcium, magnesium, manganese, boron, vitamin D, and other key nutrients.

Exercise to strengthen bones:

Weight-bearing exercise, in addition to slowing or reversing bone loss, may increase strength and balance, thereby reducing the risk of falls. Exercise, especially weight bearing exercise, will actually increase bone mass and reverse bone loss. A three-year study of older women at the University of Wisconsin showed that a control group of sedentary women lost three percent of bone density while the group that exercised gained two percent.

The best way to achieve strong bones is to eat a plant-based diet consisting of a variety of fresh, unprocessed, organic vegetables, whole grains and sprouts. Take high quality, whole-food nutritional supplements which contain the essential bone-forming nutrients. Get regular exercise, including an essential weight-bearing program.

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[1] Johnell O and Kanis JA (2006) An estimate of the worldwide prevalence and disability associated with osteoporotic fractures. Osteoporos Int 17:1726.

[2] Kanis JA (2007) WHO Technical Report, University of Sheffield, UK: 66.

[3] EFFO and NOF (1997) Who are candidates for prevention and treatment for osteoporosis? Osteoporos Int 7:1.

[4] Melton LJ, 3rd, Atkinson EJ, O’Connor MK, et al. (1998) Bone density and fracture risk in men. J Bone Miner Res 13:1915.

[5] Melton LJ, 3rd, Chrischilles EA, Cooper C, et al. (1992) Perspective. How many women have osteoporosis? J Bone Miner Res 7:1005.

[6] Melton LJ, 3rd, Crowson CS, O’Fallon WM (1999) Fracture incidence in Olmsted County, Minnesota:

comparison of urban with rural rates and changes in urban rates over time. Osteoporos Int 9:29.

[7] Gullberg B, Johnell O, Kanis JA (1997) World-wide projections for hip fracture. Osteoporos Int 7:407.

[8] Johnell O and Kanis JA (2006) An estimate of the worldwide prevalence and disability associated with osteoporotic fractures. Osteoporos Int 17:1726.

[9] Saffar JL, Sagroun B, De Tessieres C, Makris G. Osteoporotic effect of a high-carbohydrate diet (Keyes 2000) in golden hamsters. Arch Oral Biol 1981;26:393–397.

[10] Tjaderhane L, Larmas M. A high sucrose diet decreases the mechanical strength of bones in growing rats. J Nutr 1998;128:1807–1810.

[11] Tucker KL, Chen H, Hannan MT, et al. Bone mineral density and dietary patterns in older adults: the Framingham Osteoporosis Study. Am J Clin Nutr 2002;76:245–252.

[12] Tucker KL, Morita K, Qiao N, et al. Colas, but not other carbonated beverages, are associated with low bone mineral density in older women: The Framingham Osteoporosis Study. Am J Clin Nutr 2006;84:936–942.

[13] Wyshak G, Frisch RE. Carbonated beverages, dietary calcium, the dietary calcium/phosphorus ratio, and bone fractures in girls and boys. J Adolesc Health 1994;15:210–215.

[14] Hollingbery PW, Bergman EA, Massey LK. Effect of dietary caffeine and aspirin on urinary calcium and hydroxyproline excretion in pre- and postmenopausal women. Fed Proc 1985; 44:1149.

[15] Massey LK, Berg T. Effect of dietary caffeine on urinary mineral excretion in healthy males. Fed Proc 1985; 44:1149.

[16] Bergman EA, Massey LK. Effect of dietary caffeine on urinary calcium in estrogen replete and estrogen depleted women. Fed Proc 1986; 45:373.

[17] Barrett-Connor E, Chang JC, Edelstein SL. Coffee-associated osteoporosis offset by milk consumption. JAMA 1994; 271:280–283.

[18] Rapuri PB, Gallagher JC, Kinyamu HK, Ryschon KL. Caffeine intake increases the rate of bone loss in elderly women and interacts with vitamin D receptor genotypes. Am J Clin Nutr 2001; 74:694–700.

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Article by Tom Fisher RN, BA, Nurse Supervisor at Hippocrates Health Institute

9 Signs of a Leaky Gut

The gut is the gateway to health. If your gut is healthy, chances are that you’re in good health. However, there’s a condition called leaky gut that can lead to a host of health problems.

What is leaky gut?

The gut is naturally permeable to very small molecules in order to absorb these vital nutrients. In fact, regulating intestinal permeability is one of the basic functions of the cells that line the intestinal wall. In sensitive people, gluten can cause the gut cells to release zonulin, a protein that can break apart tight junctions in the intestinal lining. Other factors — such as infections, toxins, stress and age — can also cause these tight junctions to break apart. Once these tight junctions get broken apart, you have a leaky gut. 

When your gut is leaky, things like toxins, microbes, undigested food particles, and more can escape from your intestines and travel throughout your body via your bloodstream. Your immune system marks these “foreign invaders” as pathogens and attacks them. The immune response to these invaders can appear in the form of any of the nine signs you have a leaky gut, which are listed below.

What causes leaky gut?

The main culprits are foods, infections, and toxins. Gluten is the number one cause of leaky gut. Other inflammatory foods like dairy or toxic foods, such sugar and excessive alcohol, are suspected as well. The most common infectious causes are candida overgrowth, intestinal parasites, and small intestine bacterial overgrowth (SIBO). Toxins come in the form of medications, including NSAIDS like Motrin and Advil, steroids, antibiotics, and acid-reducing drugs. They can also present in the form of environmental toxins like mercury, pesticides and BPA from plastics. Stress and age also contribute to a leaky gut. If you suffer from any of the following conditions, it’s likely that you have a leaky gut.

9 signs you have leaky gut?

1. Digestive issues such as gas, bloating, diarrhea or irritable bowel syndrome (IBS)
2. Seasonal allergies or asthma
3. Hormonal imbalances such as PMS or PCOS
4. Diagnosis of an autoimmune disease such as rheumatoid arthritis, Hashimoto’s thyroiditis, lupus, psoriasis, or celiac disease
5. Diagnosis of chronic fatigue or fibromyalgia
6. Mood and mind issues such as depression, anxiety, ADD or ADHD
7. Skin issues such as acne, rosacea, or eczema
8. Diagnosis of candida overgrowth
9. Food allergies or food intolerances

How do you heal leaky gut?

In my practice, I have all of my patients follow The Myers Way comprehensive elimination diet, which removes the toxic and inflammatory foods for a certain period of time. In addition, I have them follow a 4R program to heal their gut. The 4R program is as follows.

1. Remove the bad — The goal is to get rid of things that negatively affect the environment of the GI tract, such as inflammatory and toxic foods, and intestinal infections.
2. Replace with good — Add back the essential ingredients for proper digestion and absorption, such as digestive enzymes, hydrochloric acid and bile acids.
3. Restore the balance — It’s critical to restore beneficial bacteria to reestablish a healthy balance of good bacteria.
4. Repair the damage — It’s essential to provide the nutrients necessary to help the gut repair itself. One of my favorite supplements is L-glutamine, an amino acid that helps to rejuvenate the lining of the gut wall. If you still have symptoms after following the above recommendations, I would recommend finding a Functional Medicine physician in your area to work with you and to order a comprehensive stool test.

This article is by Amy Myers, MD, a renowned leader in Functional Medicine.