Toxic Overload and 13 Ways to Detox Naturally

Feeling lethargic, not up to your old self, perhaps getting sick easily or experiencing depression? Maybe a serious look into detoxing might offer some relief or refresh your system. The following article was taken from The Candida Diet blog, and obviously it was written specifically for people with candida. That said, the article extends to anyone wanting to purge the buildup of excessive chemicals and environmental toxins we are all exposed to through just daily living, food shopping and consuming, and simply moving around in our environment.

13 Ways You Can Detox Naturally

Today’s modern lifestyle is a minefield of toxins. There are chemicals and pollutants in our air, our food, our drinking water and even the products we apply to our skin. Although there are ways to minimize the amount of toxins we encounter, the truth is that they’re almost impossible to avoid completely.

Unfortunately, these toxins can have a catastrophic effect on your body. Everyday toxins accumulate in the body over time, building up to dangerous levels. They’re absorbed by your cells, muscles, and soft tissues. Eventually, they weaken your entire immune system.

Research has shown that chemical pollutants can suppress normal immune function, increasing your susceptibility to infections and diseases. Considering 70 percent of your immune system is in your gut, this increases your susceptibility to pathogenic bacteria, fungi and yeast – such as Candida overgrowth.

The good news is that there are many ways to detoxify your body naturally, through diet, supplements, and your daily habits. Make these techniques a regular part of your daily lifestyle and you’ll be on your way to a toxin-free, healthier you!

Natural Detoxification Through Diet

Here are some simple, detoxifying changes that you can make to your diet today.

1.  Increase your water intake

Water helps flush toxins out of your body in the form of sweat, tears, and urine. Choose pure, filtered water from a safe source.

2.  Cut the sugar

Sugar not only increases calorific intake, but can cause inflammation and feed candida. Artificial sweeteners are no better – they’re also toxins!

3.  Eat organic

Many commercially-produced fruits and vegetables contain dangerous pesticides and chemicals, while meats contain antibiotics and hormones. Organic food has more nutrients and fewer pesticides.

4.  Cut processed foods

These often contain preservatives and artificial flavorings that are not only toxic, but increase your appetite.

5.  Add fermented foods and drinks to your diet

These are an excellent source of probiotics which help fight pathogens and yeast. Probiotics also strengthen the immune system, and improve digestion and detoxification.

Sauerkraut is a good source of calcium glucarate, a powerful detoxifier. Research has shown that calcium glucarate helps prevent cancer of the breast and colon.

Natural Liver Detoxification

The liver is the largest organ in the body. It’s also the organ primarily responsible for detoxification: flushing out the various toxins we encounter in our diet, lifestyle and environment. Every one of our body systems is dependent on the liver for ‘cleaning’ the blood of impurities.

The more toxins we ingest, imbibe, and encounter, the greater the burden on the liver. Signs of an overloaded liver include fatigue, headaches, digestive issues, skin problems, and weakened immune function.

A number of supplements can support liver function, including:

6.  Milk thistle

This herb is famous for its active ingredient, silymarin. Silymarin is an important antioxidant and nature’s very own liver nurse. It supports and protects the liver by optimizing liver function and detoxification as well as repairing damage done to liver cells caused by disease, alcohol and drugs.

The active ingredients in milk thistle act like your liver’s own personal gatekeeper. It binds to the outside of the liver cell and when toxins enter the body, it fends them off by blocking entry to the liver cell.

Silymarin also takes care of toxins that have already found their way into the cell, seeking them out and neutralizing them. Neutralized toxins are then either removed from the bloodstream or converted into water-soluble forms which can be sent out of the body as harmless waste (through the bowels, in your urine or in sweat).

Clinical studies have shown that these mechanisms help to maintain liver health and significantly reduce the risk of long-term liver damage.

7.  Molybdenum

Molybdenum is a mineral naturally present in many foods. It’s especially important to the liver in flushing out toxins.

Molybdenum is required for helping the body make several detoxification enzymes, including aldehyde dehydrogenase and aldehyde oxidase. These enzymes work to neutralize acetaldehyde, a harmful metabolic byproduct of alcohol, yeast and fungi.

Candida overgrowth often leads to an excess of this neurotoxin, causing it to build up in the blood, liver and other tissues. This seriously burdens the immune system.

Molybdenum also helps the body synthesize enzymes that oxidize the sulfites in preservatives, as well as neutralizing toxins involved in protein metabolism. In addition molybdenum is involved with expelling excess copper from the body and preventing dental cavities caused by minerals stored in tooth enamel.

Most importantly, molybdenum also helps rid the body of toxins that accumulate when Candida yeast cells die. The die-off process (or Herxheimer reaction) can deplete molybdenum stores very quickly, so it’s important to replace them during your detoxification.

Look for a supplement that contains molybdenum glycinate, as this is the most bio-available and best-tolerated form. A good example is Liver Support by Balance ONE.

8.  Pantethine

A derivative of vitamin B5, pantethine is vital for healthy detoxification. Pantethine also benefits Candida sufferers by supporting healthy metabolism, particularly when it comes to breaking down acetaldehyde. Acetaldehyde is a nasty chemical that affects your metabolic, endocrine, neurological and immune systems. It’s produced by the Candida yeast during your Candida infestation, and it is also released by yeast cells during die-off.

Pantethine helps to flush this poison from the body by working with other bodily functions that make co-enzyme A, a nutrient required for metabolic function. Acetyl Coenzyme A is the active form of pantothenic acid, and it is formed when coenzyme A combines with the acetate in your cells.

Regular intake of pantethine can lower overall acetaldehyde levels in the body. A study in Japan showed that the pantethine prevented a rise in blood acetaldehyde in people who had ingested alcohol. 

Natural Detoxification Habits

 

9.  Go Chemical-Free

Reduce the toxic load on your body by switching to organic, natural personal care and household products. Natural alternatives to chemical-laden products are now widely available and better for the environment, too!

Another great tip is to make sure that you air out your house regularly. Try to open a few doors and windows on a regular basis. That fresh air will help to eliminate the VOCs that are off-gassed by carpets, furniture and paint.

10.  Reduce stress

You can’t avoid all of them, but you can learn to manage them more effectively. Daily exercise such as jogging or yoga is a good start, as is mind-body exercises such as deep breathing. Stress can directly affect your digestive system.

11.  Exercise

Exercise activates your lymphatic system and increases the level of oxygen in your bloodstream. This helps to optimize immune function, reduce the Candida colonies in your gut and boost digestive transit time.

12.  Sauna

Sauna treatments increase body temperature, which restricts the survival of viruses and other pathogens. Saunas can also help to increase blood circulation, which oxygenates your cells and assists the removal of toxins from your bloodstream. Not only that, a sauna will open your pores and keep your skin’s elimination pathway running smoothly. Sweating helps to remove toxins and can help to relieve some of the symptoms associated with Candida.

13.  Skin Brushing

This helps to clear away toxic metabolites by stimulating the lymphatic system. Firm but gentle brush strokes across the skin will boost blood circulation, allowing for faster elimination of toxins. Use a brush with natural bristles and start from your feet. Use slow, gentle, circular movements and move up your body, brushing towards your heart.

Detox Yourself of Candida – Everyday

 

Detoxification is one of the most important elements of a successful anti-Candida program. With all the toxins we face in everyday life, our body’s natural detoxification pathways can sometimes fall short. That’s why it’s hugely important to give our liver, skin and blood a helping hand!

Reducing the toxic load on your body is a start, but there are real benefits in supplementing body with quality nutrients through diet and supplements. And anyway, who doesn’t love a good sauna?

For more tips on reducing your toxic load, beating Candida, and recovering your health, check out our Ultimate Candida Diet program.

Top 10 Bible Foods that Heal + the Biblical Diet

Dr. Josh Axe, DNM, DC, CNS, (born 1981) is a doctor of natural medicine and is a chiropractic physician and clinical nutritionist with a passion to help people get healthy. He operates one of the world's largest natural health websites at www.DrAxe.com, and he has published extensively - for blogs, health articles and even several books:

The following article, Top 10 Bible Foods that Heal + Biblical Diet, was also written by him.

By Dr. Josh Axe, DC, DMN, CNS

November 4, 2017

Whether you eat, drink or whatever you do, do all for the glory of God. ~ 1 Corinthians 10:31

All throughout the Bible, references are made to the medicinal properties of foods and herbs. Representing health and longevity from Almighty God, the importance of diet and of preparing and eating food was oftentimes seen as a spiritual act. If you want to consume some of the most common foods mentioned for their health properties in the Bible, then you’ll want to try these top 10 healing Bible foods.

But first, let’s look at what foods the Bible considers clean vs. unclean. Of course, all of the healing foods land in the clean category.

What Are Clean and Unclean Foods?

When you go on the Bible diet, there are only certain kinds of food that you can eat. Certain foods are “clean” and should be eaten while others are “unclean” and should be completely avoided.

Acceptable Biblical foods:

Trees whose edible yield is bearing seeds or is seed — To put it simply, this kind of food is mostly fruits. All fruits are acceptable in the Biblical diet, just as long as they come from seeds. Fruits from fruit trees are okay to eat, as well as anything that grows on a vine, a shrub or anything with a woody bark tissue. (1) 

Plants whose edible yield is bearing seeds or is seeds — This classification refers to anything that may grow on plants that are not necessarily trees. Examples of seed-bearing plants include squash, tomatoes, corn and beans. (2) 

Field plants — Field plants or “plants of the field” are the next thing on the list, which can consist of herbs, roots and green, leafy vegetables. (3) 

Clean meat — Now this one’s a little detailed because the definition of clean meat is pretty complex. According to Leviticus, clean meat is defined as the meat of every animal that has the hoof cloven in two and chews the cud. (4) Examples of clean meat include the ox (cattle), buffalo, sheep, goat, deer, gazelle, antelope and mountain sheep, just to name a few. Examples of unclean meat include pig, camel, hare and rock badger. The Bible also instructs us not to eat the blood of animals or to eat any meat that has been sacrificed to idols. (5)

As for seafood, everything with fins and scales are allowed, but whatever doesn’t have fins such as shellfish is prohibited. For birds, everything is allowed except eagles, vultures, kites, ravens, ostriches, seagulls and owls. It is also noted that all winged insects are considered unclean. (6)

Top 10 Bible Foods with Healing Properties

1. Olives and Olive Oil — Then it shall come about when the Lord your God brings you into the land which He swore to your fathers, Abraham, Isaac and Jacob, to give you, great and splendid cities which you did not build, and houses full of all good things which you did not fill, and hewn cisterns which you did not dig, vineyards and olive trees which you did not plant, and you eat and are satisfied. (Deuteronomy 6:10-11)

The Jews were the elite olive merchants of their day. During antiquity, this precious commodity was used for its healing capabilities, for cooking, to light lamps, for soaps, for cosmetics and even for currency. Olive oil was considered so sacred to ancient culture that it was even used to anoint kings and priests. Hence, the Hebrew for Messiah, Moshiach, meaning “anointed one!”

Research has been conducted that proves regular consumption of olives and olive oil contributes to heart, brain, skin and joint health. They have even been linked to cancer and diabetes prevention. (7) Needless to say, this sacred foodstuff has lived up to its ancient reputation!

2. Pomegranate — For the Lord your God is bringing you into a good land, a land of brooks of water, of fountains and springs, flowing forth in valleys and hills; a land of wheat and barley, of vines and fig trees and pomegranates, a land of olive oil and honey. (Deuteronomy 8:7-8)

Tasty, messy and just recently gaining ground in the American market these past few years, several research studies have shown that pomegranates contain strong anti-inflammatory, anti-oxidant, anti-obesity and anti-tumor properties. According to researchers, “Many beneficial effects are related to the presence of ellagic acid, flavonoids, anthocyanins, and flavones, which seem to be its most therapeutically beneficial components.” Subsequently, pomegranates are being considered valid treatment options for chronic diseases such as cancer, insulin resistance, intestinal inflammation and obesity. (8)

3. Fermented Grapes — May he kiss me with the kisses of his mouth! For your love is better than wine. (Song of Solomon 1:2)

I can’t make a list of top Bible foods without including grapes. Several epidemiological studies have shown that moderate alcohol intake, particularly drinking red wine, may lower the risk of cardiac mortality due to atherosclerosis. (9) The general recommendation is no more than one (five ounces) of red wine per day except for men under the age of 65 who may be able to have two drinks per day. (10)

When grape juice is fermented, natural anti-oxidant and flavonoid properties are exemplified through a substance called resveratrol. Consequently, researchers have focused much of their attention on evaluating the health benefits of resveratrol in recent years, which has been linked to chronic disease prevention and treatment including diabetes and obesity. (11)

4. Flax — An excellent wife, who can find? For her worth is far above jewels … She looks for wool and flax and works with her hands in delight. (Proverbs 31:10,13)

One of the most important plant fibers in the Bible, flax has been used to make linen for as long as recorded history. Although it has been widely replaced by cotton in recent years, flax remains one of the most important fiber plants in the world and one of the top Bible foods.

Having a rich history of medicinal use dating back to Babylon in 3000 B.C., flax seeds have been wholeheartedly embraced by natural health and medical circles alike because it provides a natural, vegan source of omega-3 essential fatty acids, lignans and fiber. Subsequently, research show that flax seeds may be able to help fight against cancer, lung disease and heart disease. (12)

5. Sprouted Grain Bread — Take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread for yourself. (Ezekiel 4:9).

In the Book of Ezekiel, God gave the prophet Ezekiel a recipe for what has proven to be the perfect bread as science has recently shown us that it creates the “complete protein,” one that contains all essential amino acids. The main reason that Ezekiel bread is healthier than other breads is because the grains and legumes are soaked and sprouted, which makes them easier to digest — and as a result, is the only bread to make this list of top Bible foods.

Harvesting “sprouted grains” happens right after the seed has started to sprout, but before it has developed into a full-grown plant. During this critical growth state, the young shoot digests a portion of the starch to fuel its growth. Subsequently, because the grain’s starch has been utilized, the level of vital nutrients — including proteins, vitamins and minerals — are enhanced. Additionally, research studies have suggested that iron and zinc actually become more “bioavailable,” (i.e. more easily absorbed) after sprouting. (13)

6. Raw Goat Milk — The lambs will be for your clothing and the goats will bring the price of a field. There will be goats’ milk enough for your food, for the food of your household, and sustenance for your maidens. (Proverbs 27:26-27)

Raw milk is filled with the vitamins and minerals that contribute to a healthy dental fluid flow and help maintain strong teeth. Loaded with calcium, vitamin K2, magnesium, phosphorus and fat-soluble vitamins, researchers have carried out a comparative study on the properties of cows’ milk compared to those of goats’ milk and have discovered that goats’ milk may be even more beneficial.

Unlike cows’ milk, scientists from the University of Granada has revealed that data concerning goats’ milk suggests that it could prevent diseases such as anemia and bone demineralization. Additionally, goats’ milk has properties that help with the digestive and metabolic utilization of minerals such as iron, calcium, phosphorus and magnesium. (14)

7. Lamb — Now you shall eat it [the unblemished lamb] in this manner: with your loins girded, your sandals on your feet, and your staff in your hand; and you shall eat it in haste — it is the Lord’s Passover. (Exodus 12:11)

Due to the significance of the Passover Lamb and equating that role to Christ, lambs are the most revered animal in history, and the most honored food in the Bible (and the only meat earning a spot in the top 10 Bible foods). Lamb is the meat of young sheep that are generally one year old or younger. Due to slaughtering the animal at such a young age, the marble fat content is considerably lower than older varieties of meat, which contributes to heart health and helps prevent again obesity. Rich in protein, vitamin B12, vitamin B6, niacin, zinc and other vital nutrients, it is arguably the healthiest red meat on the planet. (15)

On a side note, make sure to purchase local, organic, grass-fed varieties when possible. Grain-fed factory farmed animals are loaded with genetically modified corn feed, countless additives and are simply not worth the risk.

8. Bitter Herbs* (coriander and parsley) — They shall eat the flesh that same night, roasted with fire, and they shall eat it with unleavened bread and bitter herbs. (Exodus 12:8)

Scholars are not in complete agreement which plants the authors of Bible were referring to when writing about “bitter herbs,” but coriander and parsley generally make the list.

Coriander is the seed of the powerful anti-oxidant and natural cleansing agent cilantro. Traditional medicine has long used and labeled coriander as an anti-diabetic plant and scientific research confirms its helpful effects on blood sugar. Coriander also appears to be helpful for high blood pressure and heavy metal detoxification amongst other positive health effects. (16)

Parsley is another health-promoting herb and a rich source of several crucial vitamins, including vitamin A, vitamin C and potassium. (17)

9. Vegetables — Please test your servants for ten days, and let us be given some vegetables to eat and water to drink. (Daniel 1:12)

Instead of eating the tasty dainties of the Babylonians, Daniel and his friends requested to live on a vegetarian diet. When it was time for them to be presented to the king, Nebuchadnezzar and all of the leaders were astounded to see that the four young Jewish friends were more fit and looked better than the other young men who ate the Babylonian fare. Often referred to as the Daniel diet or the Daniel fast, history and biblical text actually support that Daniel continued his vegetarian lifestyle throughout his entire life.

Of all the food groups, vegetables are arguably the most nutrient-dense and safest to eat. There’s relatively no risk in consuming too many of them; whereas, if you eat fruit all day, you run the risk of spiking your blood sugar or developing dental caries because of the excess sugar.

Vegetables are so effective at healing that, according to the National Cancer Institute, cruciferous veggies (broccoli, cabbage, collards, kale, radish etc.) can help prevent cancer because they are rich in glucosinolates – a large group of sulfur-containing glucosides. Known to break down during chewing and digestion, these powerhouse chemicals can slow down and even reverse cancer cells growth. Additionally, it has also been reported that glucosinolates can treat the following health concerns: (18)

• Inflammation
• Bacterial and viral infections
• Carcinogenic toxicity
• Tumor angiogenesis (blood vessel formation)
• Tumor metastasis (tumor migration)

10. Raw Honey — Have you found honey? Eat only what you need that you not have it in excess and vomit it. (Proverbs 25:16)

It’s no wonder raw honey is referred to as “liquid gold.” The medicinal applications to the skin and internal body seem limitless. First of all, raw honey is loaded with key nutrients. Research has also shown that honey contains the disease-fighting antioxidant flavonoids like pinostrobin, pinocembrin and chrysin. (19)

In addition to being a fantastic replacement to energy drinks for athletes and people needing a little boost, raw honey also supports the growth of probiotics in gastrointestinal tract including (Bifidobacteria). (20) Another fascinating quality of honey is its ability to improve allergy symptoms. (21) However, be sure to purchase the local variety, as it will contain indigenous pollen species unlike generic store-bought brands.

Recommendations and Benefits of a Biblical Diet

Is it possible to lose weight by following the Bible’s teachings on food and eating? Founder of the Bible Diet, author of The Maker’s Diet and motivational speaker Jordan S. Rubin believes so! According to him, the Bible Diet is heavily influenced based on the teachings from the books of Leviticus and Deuteronomy and the only food considered acceptable or clean is the only kind that should be eaten.

Recommendations from The Makers Diet

The four classifications of food (trees that yield seed, plants that yield seed, field plants, clean meat) is the foundation of a Biblical diet. There are also other important things you should consider when starting or following a Biblical diet:

Water, sunshine and exercise. These three are absolutely key to good health. You should always remember to drink lots of water, get lots of exercise and go outside. I recommend one quart water daily for every 50 pounds of weight. Also, it’s important to drink high quality water. 

Eat safe, clean meat. This means abstaining from certain kinds of meat and seafood such as pork, lobster, clams and mussels, shrimp and catfish. 

Eat foods that are in season. The Bible states that everything has a season. This should also be our attitude when it comes to picking out the things we eat. Lean towards eating fruits, vegetables and herbs that are in season, as they’re fresher and better for your health. 

Eating raw. Eating uncooked raw food is very much encouraged. Some vegetables may need to be cooked, but a majority of them can be enjoyed raw. 

Unprocessed real whole foods. What you eat should ideally be consumed in the way that it was found in nature. This means that we should stay away from preservatives, processed foods, or those produced with lots of contact with hormones, fertilizers and pesticides.

Benefits of Following a Biblical Diet

All these food restrictions may seem like a whole lot of sacrifice, but what about the rewards. According to Rubin, those who go on the Biblical diets and eat Bible foods can look forward to the following benefits:

Weight loss

A diet high in unprocessed food, fruit and vegetables is ideal for weight loss. Natural and raw fruits and vegetables carry fewer calories and are easier to digest then other processed foods.

A longer lifespan 

Rubin claims that some of our ancestors that went on the Biblical diet went on to live for 120+ years. Although we may not reach that age, studies show that a diet high in fruits and vegetables lead to little or no health complications, thus indicating a longer lifespan.

Energy and improved mood 

When our bodies are in a state of imbalance due to poor dietary habits, we immediately feel it. We can feel sickly, sluggish and depressed. Eating right can increase energy, balance hormones and improve our mood.

Final Thoughts

Who would have thought that you could get nutritional advice in the Bible, huh? At the end of the day, if it were good enough for people back then to eat, I think it’s probably good for us today. So much of what the Bible lays out so clearly for how we should eat also makes a lot of sense when you look at scientific research. A Biblical diet is filled with healing foods that promote a well-rounded diet and so many awesome health benefits.

Read Next: What Does Kosher Mean? Kosher Foods & the Kosher Diet

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*Hyssop, not commonly used today, is also referred to in the Bible as a bitter herb. [It's very, very bitter, and when my brothers and I were babies, my mom had extreme ulcerative colitis, something doctors said was incurable at the time. We were babies, and she knew she had to overcome her problem for our sake, so she went to a health food store (Harvest Health in Grand Rapids, MI) and someone there recommended she drink hyssop tea. She did, every day and throughout the day, and ate the blandest diet, e.g. boiled green beans, boiled potatoes with no butter or salt. After a year she was able to gradually add foods, and eventually because of the tea and her bland diet, she could overcome her problem! A careful, thoughtful diet does cure! Praise God!] - CM

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.

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

7 Healthy Habits

There's a lot to be said about living a healthy lifestyle. Eating well is not the only requirement of being healthy. The famous lifestyle center, The Golden Door, teaches lifestyle change and blogger Kathy of Healthy. Happy. Life. 100% Vegan blogged on her experience at the elite modern Japanese-like decor lifestyle center. In her 7 Wellness Habits I Picked Up at the Golden Door Kathy shares what she learned from the Golden Door lifestyle center on what a person should do to incorporate more well-roundedness in healthy living.

The 7 lifestyle habit summary:

1. Follow the sun. Wake earlier, sleep earlier.
2. Make tea-drinking a habit! After meals and late-afternoon tea times help to warm, hydrate, calm hunger cravings and ease digestion, not to mention the many tea antioxidants available to you.
3. Exercise, but try new things when it comes to exercise, and have fun doing it! So many options exist, from zumba to tap dancing. Fitness can be FUN!
4. Eat slowly. Avoid eating in haste, but actually dine when you eat. Practice mindfulness with each bite.
5. Be adventurous! Embrace your adventurous spirit in all you do. Fear nothing. Try everything. Live to the fullest. Dream big and live big!
6. Fruit. Veggies. Fruit. Veggies. Add them to your meals, snacks and eat them all day long. They are the healthiest foods on earth! Eat them raw with all their live and healing juices energizing you with live and healing strength.
7. Just MOVE. Whether you are taking out the garbage or taking a cardio class, find time in your day to move the amazing body you were given. Get that heart pumping and oxygen flowing. Moving more WILL give you more energy as well as improve your mood and metabolism. Just move, move, move!

Some of the pictures Kathy shared in her blog really focus on relaxation, heathy eating, hydration, rest, hygiene, and sunshine.