March 2013 Newsletter
Bone density success…I recently underwent a bone density test from the Life Line Screening Company. A previous screening in 2008 measured my bone density on the line between normal and osteopenia. After that, I began taking a supplement called Strontium at least three times a week, during evening hours. As part of my rehabilitation program after breaking a leg in a skiing accident, I began a strenuous weight-lifting effort in order to regain my strength. Happily, I can report that this year my bone density has returned back into the normal range.
Women who are post-menopausal usually lose from one to three percent of their bone
density every year following the cessation of menses. After only ten years, a woman can lose between ten and thirty percent of her bone mass. Imagine what time can do if that process is allowed to continue unabated. Several drugs are aggressively advertised that claim to help; Fosamax was the first one to enter the market. Unfortunately, these drugs have a lot of drawbacks: they are very hard on the digestive tract, can cause heartburn, as well as stomach, bowel, and swallowing problems. Ironically, the process by which the drugs retard bone loss eventually results in making the bones brittle. A great risk is deterioration of the jaw bone. Alternative, non-pharmaceutical remedies can include consuming large quantities of calcium supplements. This can actually lead to stone formation and plaque in the arteries, making a daily overdose of calcium unwise. The body can only absorb between 1500 mg. to 2000 mg. per day.
As with all nutrition, it is not how much you eat, but how much you are really able to absorb into and use in your body (in this case your bones), that will help reverse or at least reduce osteopenia or osteoporosis. Calcium must be accompanied by ‘helper’ molecules; in addition, the calcium has to be digestible. Magnesium, D-3, zinc, copper, silicon dioxide, boron, vitamin C, and digestive aids like glutamic acid HCL help the body transform ingested calcium into nutrition the body can actually use to build bone density. This information doesn’t
seem to be widely known and employed. Only in the last five years or so have I heard medical doctors recommending the addition of vitamin D to one’s daily intake, for bone health. Within the supplement shelves of most stores there can almost always be found a “calcium and bone-building” section.
The ‘Ultimate Bone Support’ nutrient supplement I added to my intake goes even
further. It contains D-3, vitamin K-2, zinc, copper, manganese, boron, silicon, L-lysine, hops and strontium. Strontium (250 mg) is the key ingredient and the rest are the helper molecules. Strontium gets into the bone in the matrix with the calcium, and because strontium is a denser molecule, even greater density is provided for the bone. Strontium should NOT be
taken the same time as calcium. The ingestion of the two should be separated by at least four
hours.
No drug, no supplement and no amount of ‘perfect eating’, however, can duplicate the
positive effect of weight lifting two or three times a week. Because the skeleton is dynamic, the strain of a regular weight lifting program will signal to the body that it needs to make the bones denser. Many women have never been given any lessons on how to lift weights.
The basic principles are to start small and ‘work up’ to increasing the amount of weight slowly, while always using proper posture and body mechanics when lifting. If you are unsure
about it, buy/rent a DVD, or join a gym and get ‘hands-on’ help there. While bone density is not AS big an issue for men, it still needs to be addressed through weight lifting in order to
minimize the degenerative effects of aging. Using a full length mirror to check your posture can guide you to good form and prevent injuries. Beginners should do three sets of ten repetitions at a weight they think is just barely a little heavy. When that weight seems easy, increase the weight moderately. Give yourself a full body workout by including arms, legs, stomach, and back muscles in your effort.
Entries here were borrowed from the internet:
About stress…a speaker confidently walked around the room with a raised glass of water, while explaining stress management to an audience. "How heavy is this glass of water?”
he inquired with a smile. Answers called out ranged from eight to twenty ounces.
He replied, "The absolute weight doesn't matter. It depends on how long I hold it. If I hold it for a minute, that's not a problem. If I hold it for an hour, I'll have an ache in my right arm. If I hold it for a day, you'll have to call an ambulance. In each case, it's the same weight, but the longer I hold it, the heavier it becomes." He continued, "That's the way it is with stress. If we carry our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we
won't be able to carry on."
"As with the glass of water, you have to put it down for a while and rest before holding it again. When we're refreshed, we can carry on with the burden. So, as early in the evening as you can, put all your burdens down. Don't carry them through the evening and into the night...You can pick them up tomorrow.”
Paraprosdokians are figures of speech in which the latter part of a sentence or phrase is surprising or unexpected and frequently humorous (Winston Churchill loved them).
Women who are post-menopausal usually lose from one to three percent of their bone
density every year following the cessation of menses. After only ten years, a woman can lose between ten and thirty percent of her bone mass. Imagine what time can do if that process is allowed to continue unabated. Several drugs are aggressively advertised that claim to help; Fosamax was the first one to enter the market. Unfortunately, these drugs have a lot of drawbacks: they are very hard on the digestive tract, can cause heartburn, as well as stomach, bowel, and swallowing problems. Ironically, the process by which the drugs retard bone loss eventually results in making the bones brittle. A great risk is deterioration of the jaw bone. Alternative, non-pharmaceutical remedies can include consuming large quantities of calcium supplements. This can actually lead to stone formation and plaque in the arteries, making a daily overdose of calcium unwise. The body can only absorb between 1500 mg. to 2000 mg. per day.
As with all nutrition, it is not how much you eat, but how much you are really able to absorb into and use in your body (in this case your bones), that will help reverse or at least reduce osteopenia or osteoporosis. Calcium must be accompanied by ‘helper’ molecules; in addition, the calcium has to be digestible. Magnesium, D-3, zinc, copper, silicon dioxide, boron, vitamin C, and digestive aids like glutamic acid HCL help the body transform ingested calcium into nutrition the body can actually use to build bone density. This information doesn’t
seem to be widely known and employed. Only in the last five years or so have I heard medical doctors recommending the addition of vitamin D to one’s daily intake, for bone health. Within the supplement shelves of most stores there can almost always be found a “calcium and bone-building” section.
The ‘Ultimate Bone Support’ nutrient supplement I added to my intake goes even
further. It contains D-3, vitamin K-2, zinc, copper, manganese, boron, silicon, L-lysine, hops and strontium. Strontium (250 mg) is the key ingredient and the rest are the helper molecules. Strontium gets into the bone in the matrix with the calcium, and because strontium is a denser molecule, even greater density is provided for the bone. Strontium should NOT be
taken the same time as calcium. The ingestion of the two should be separated by at least four
hours.
No drug, no supplement and no amount of ‘perfect eating’, however, can duplicate the
positive effect of weight lifting two or three times a week. Because the skeleton is dynamic, the strain of a regular weight lifting program will signal to the body that it needs to make the bones denser. Many women have never been given any lessons on how to lift weights.
The basic principles are to start small and ‘work up’ to increasing the amount of weight slowly, while always using proper posture and body mechanics when lifting. If you are unsure
about it, buy/rent a DVD, or join a gym and get ‘hands-on’ help there. While bone density is not AS big an issue for men, it still needs to be addressed through weight lifting in order to
minimize the degenerative effects of aging. Using a full length mirror to check your posture can guide you to good form and prevent injuries. Beginners should do three sets of ten repetitions at a weight they think is just barely a little heavy. When that weight seems easy, increase the weight moderately. Give yourself a full body workout by including arms, legs, stomach, and back muscles in your effort.
Entries here were borrowed from the internet:
About stress…a speaker confidently walked around the room with a raised glass of water, while explaining stress management to an audience. "How heavy is this glass of water?”
he inquired with a smile. Answers called out ranged from eight to twenty ounces.
He replied, "The absolute weight doesn't matter. It depends on how long I hold it. If I hold it for a minute, that's not a problem. If I hold it for an hour, I'll have an ache in my right arm. If I hold it for a day, you'll have to call an ambulance. In each case, it's the same weight, but the longer I hold it, the heavier it becomes." He continued, "That's the way it is with stress. If we carry our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we
won't be able to carry on."
"As with the glass of water, you have to put it down for a while and rest before holding it again. When we're refreshed, we can carry on with the burden. So, as early in the evening as you can, put all your burdens down. Don't carry them through the evening and into the night...You can pick them up tomorrow.”
- Accept the fact that some days you're the pigeon, and some days you're the statue!
- Try to keep your words soft and sweet, just in case you have to eat them.
- Be sure to read stuff that will make you look good if you die in the middle of it.
- Drive carefully...it's not just cars that can be recalled by their maker.
- If you lend someone $20 and never see that person again, it was probably worth it.
- Nobody cares if you can't dance well. Just get up and dance.
- Birthdays are good for you. The more you have, the longer you live.
- A truly happy person is one who can enjoy the scenery on a detour.
Paraprosdokians are figures of speech in which the latter part of a sentence or phrase is surprising or unexpected and frequently humorous (Winston Churchill loved them).
- Where there's a will, I want to be in it.
- The last thing I want to do is hurt you. But it's still on my list.
- Since light travels faster than sound, some people appear bright until you hear them speak.
- If I agreed with you, we'd both be wrong.
- We never really grow up, we only learn how to act in public.
- War does not determine who is right, only who is left.
- Knowledge is knowing a tomato is a fruit. Wisdom is not putting it in a fruit salad.
- To steal ideas from one person is plagiarism. To steal from many is research.
- I didn't say it was your fault, I said I was blaming you.
- In filling out an application, where it says, 'In case of emergency, Notify: “I put 'DOCTOR”.
- Women will never be equal to men until they can walk down the street with a bald head and a beer gut, and still think they are sexy.
- You do not need a parachute to skydive. You only need a parachute to skydive twice.
- I used to be indecisive. Now I'm not so sure.
- To be sure of hitting the target, shoot first and call whatever you hit the target.
- Going to church doesn't make you a Christian any more than standing in a garage makes you a car.
- You're never too old to learn something stupid.
- I'm supposed to respect my elders, but it’s getting harder and harder for me to find one now.
