Bone Health

Yes!  You can exercise before and after Gastric Bypass Surgery - learn why & how to do it safely.

Asking a severely obese person (more than 100 pounds overweight) to exercise can be like suggesting a spicy meal to someone with a stomachache.  Obesity takes a toll on almost every system in the body from your heart and blood vessels to your organs, bones and joints.  This often leads to a vicious cycle of sedentary behavior; the less you move the more you gain ...the more you gain the less you feel like moving. When you spend years being inactive you lose important physical abilities and muscle properties that allow you to stay active for life. More and more people are turning to gastric bypass surgery as a solution when traditional diet and exercise are not working. This medical intervention can offer a fresh, new start but won’t be the full solution unless coupled with a healthier lifestyle, including proper nutritional and exercise habits. 

Research studies on obesity and weight loss continue to support exercise as a key component to weight loss maintenance. A recent study done out of Brown Alpert Medical School and Miriam Hospital in Providence, Rhode Island found that of 199 patients who underwent gastric bypass, those who became more active after surgery lost more weight over one year than those who remained relatively inactive. (Bond DS, Phelan S, Wolfe LG, Evans RK, Meador JG, Kellum JM, Maher JW, Wing RR. Becoming physically active after bariatric surgery is associated with improved weight loss and quality of life. Obesity 2009;17:78-83.(2009).

Below is a three-phase approach to exercise for those considering or recovering from a gastric bypass surgery.

Phase 1: Pre surgery (ideally 4 weeks)
Assuming you are currently inactive, the first step is to prepare for surgery by performing a pre-op ‘no sweat’ exercise program.  Now don’t let this phase scare you off, because I really mean ‘no sweat’.  This phase is simply to establish the ‘activity’ dream that lives deep down inside of your genes.  It is the preparation phase to the exercise program you will follow after surgery.  The main goal is to help you establish an exercise habit.  It starts with simply setting aside the time to exercise. It is ideal if you start this phase a month before surgery, but any amount of time will benefit you. 

Start with 10 minutes a day (most if not everyday of the week).  During those 10 minutes you can do whatever activity feels comfortable.  This might include limbering movements, light stretching, breathing exercise, chair exercise, contract and release muscle exercise, or simple closing your eyes and picturing yourself doing exercise. The key is to schedule the time like an important appointment and stick to your schedule.  It is not about the movement or exercise during this phase, it is about the commitment which will evolve into a new exercise habit in your post surgery lifestyle.  The more seriously you take this phase prior to surgery, the easier it will be to build upon it after surgery. 

Phase 2: Post Surgery (typically 4 to 6 weeks)
You will be taking in far fewer calories directly following surgery, which can sometimes cause the body to react as you were on a starvation diet. This can signal the body to burn muscle instead of fat. This is the last thing we want in the long run because it leads to a downward turn in ones natural metabolism (ability to burn calories). Regular exercise alters the metabolism so that the body burns fat instead of muscle. This is why you want to get back to regular exercise as soon as possible. Initially post surgery you can get right back to your pre-surgery ‘no sweat’ workout commitment and only perform those movements or exercises that are easy to do without interrupting the healing process. This may be limited to light stretching, deep breathing and simple contract/relax exercises in your bed.

Once you have your doctor’s permission to exercise a bit out of bed you will want to add in some light walking on level surfaces. Start off slow and easy building up to 10 minutes non-stop. You may need to wait a good four to six weeks before you can get a bit more aggressive with your cardio routine.  Always check in with your physician for approval before increasing your workout intensity.  At this point you want to focus on extending your scheduled exercise time from 10 minutes to 30. Choose activities you like that will exercise your heart and lungs while burning additional calories.  Walking and non-jarring stationary equipment like a recumbent bike or elliptical trainer will feel the most comfortable. Water exercise may also be a good option but only after all incisions have heeled completely.

Phase 3: Beyond Recovery  (a life-time commitment)
Once you have been given the green light to engage in a more complete training program you will want to include some muscle strengthening work to your cardio routine.  This is one of the best ways to insure your body maintains it’s lean mass.  When you train your muscles they get the stimulation and nutrients they need to thrive. This contributes to stronger, healthier bones and joints.  An increase in muscle strength and mass will make all of the activities you do seem easier.  This in turn will increase your ability and desire to work harder.

So during phase 3 you will want to add muscle strengthening to your weekly workouts. You can continue with your 30 minutes of cardio, most if not all days of the week and simply add in the strength training exercises on 2 to 3 of the days (non-consecutive) extending those workouts to about 50 or 60 minutes; or you can alternate your workouts and spend 30- 45 minutes everyday in either a cardio or strength routine.  Below is a sample of a balanced strength routine:

Perform 8 to 15 reps of the following exercises (choosing a resistance that allows you to sense fatigue within the final few reps)  

1. Bench chest press
2. Bent over row or seated row 
3. Overhead press
4. Biceps curls
5. Triceps kick backs 
6. Squats
7. Hamstring/leg curls
8. Calf/heel Raises
(Perform 2 to 3 sets of exercise 1- 8)
9. Supine Abdominal (compression) press into the floor – avoid traditional abdominal curls until given doctors approval – see picture A below
10. Prone opposite arm and leg reach  – see picture B below

A. Hold for 3 to 5 breaths, repeating several times
 

B. Hold for 3 to 5 breaths, repeating several times one each side 
 

• Note: To maximize muscle growth be sure to include a nutrient dense diet with enough calories, calcium and protein to support muscle development – check with a physician or dietitian familiar with your condition for specific recommendations. 

During a weight loss-training program you may find you occasionally hit a weight loss plateau.  To break a plateau try increasing the time you spend in each cardio session (moving towards 60 minutes) or increasing the intensity (moderate to vigorous). You can also choose to do a bit of both. 

• Note extending your cardio workout time and or intensity will encourage faster weight loss.  If doing so be sure to stay properly hydrated by drinking a minimum of 4 oz. of water for every 20 minutes of vigorous exercise.

The good news is that the body is a miraculous machine when in comes to damage control. Given proper nutrition and physical motion it will rebuild itself. The damaged systems can become strong and vital again. 

You will need to take certain vitamin and mineral supplements for the rest of your life because your body will have a tough time absorbing certain nutrients.  Doctors recommend that you take a multivitamin-mineral supplement and calcium, iron, vitamin B-12 and vitamin D.  For example, when it comes to calcium and vitamin D supplements, these are typically quite big in pill form.  By opting for a liquid supplement, you can take them at any time during the day (just a few teaspoons worth at most).  Many physicians recommend liquid supplements for these reasons – they are convenient and much easier for your digestive tract to handle.

When choosing a calcium supplement, make sure it has calcium citrate and not calcium carbonate.  After weight loss surgery, the body cannot absorb calcium carbonate.  Calcium citrate is water soluble and can be easily absorbed, especially in liquid form.

Liquid supplements  are easier to swallow and fast absorbing.  The stomach does not have to "dissolve" the tablet or pill, making it a perfect choice for anyone who has had weight loss surgery or who has trouble swallowing pills.  Try a liquid calcium with vitamin D3 and take the liquid vitamin D3 for additional nutrition.  Doctors are now recommending 2,000 IU of vitamin D3 per day.


If you have had gastric bypass surgery or are planning to, please tell us your story and how it has affected your life. 

 

In honor of both St. Patrick’s Day and springtime, start thinking green. Green foods include everything from collard greens to pistachios and avocados.  Here’s a look at some of the best green foods you can add to your diet:

• Asparagus – is low in calories and packed with good nutrition. One serving is a good source of potassium and also contains a decent amount of vitamin B6, B1, and fiber. For some creative recipes, click here. An easy recipe I love – lightly coat asparagus with sesame oil (you can use olive oil if you don’t have sesame oil though sesame oil has a unique, rich flavor) and roll the asparagus in sesame seeds – cook in a 400F oven for 10 minutes.

• Collard Greens – are only in season for one more month so be sure to include them in your diet now.  Collard greens contain an array of antioxidants and over 16 vitamins and minerals!  And that’s not all, collard greens are also packed with fiber.

• Pistachios – these little green nuts have more fiber and protein than other nuts and they contain heart healthy monounsaturated fats. They make a great snack.
 
• Avocados – contain nearly 20 vitamins and minerals per serving, heart healthy fats and antioxidants such as alpha and beta-carotene and lutein. There are a ton of things you can do with avocado including this unique one I found: Avocado hummus.

• Peas – contain a hefty amount of vitamins A and C, some iron and they are a loaded with fiber (about 9 grams per serving).

Eat Like the Irish!
The Irish are known for dark beer, Irish Stew, soda bread, handmade cheeses, cabbage and of course, potatoes. How can you eat like the Irish while watching your waistline this St. Patty’s Day?  Easy!  Just choose better recipes. 

For example, this Whole-Wheat Irish Soda Bread recipe  leaves out the butter that’s in so many soda bread recipes. And, by using whole-wheat flour, you’ll get some fiber and B vitamins naturally. Opt for low fat buttermilk to make it even lighter.  This website contains a healthy Irish Stew recipe. And if you are looking for a little potato 101, recipes and more, check out Potato Goodness.

 

Washington, Mar 4 (ANI): Taking a dose of Vitamin D everyday could help people to better combat the long winter, according to researchers at Loyola University Chicago Marcella Niehoff School of Nursing (MNSON).

The nutrient lifts mood during cold weather months when days are short and more time is spent indoors.

“Vitamin D deficiency continues to be a problem despite the nutrient’s widely reported health benefits. Chicago winters compound this issue when more people spend time away from sunlight, which is a natural source of vitamin D,” said Dr. Sue Penckofer.

Diet alone may not be sufficient to manage vitamin D levels. A combination of adequate dietary intake of vitamin D, exposure to sunlight, and treatment with vitamin D2 or D3 supplements can decrease the risk of certain health concerns.

The preferred range in the body is 30 – 60 ng/mL of 25(OH) vitamin D.

The researchers are planning to take vitamin D research a step further by evaluating whether weekly vitamin D supplements improve blood sugar control and mood in women with diabetes.

Depression is linked with increased insulin resistance, so people with diabetes have a greater risk for the disease than those without depression.

Women also tend to have greater rates of depression and poorer blood sugar control than men with diabetes.

“There is evidence to suggest that vitamin D supplementation may decrease insulin resistance. If we can stabilize insulin levels, we may be able to simply and cost effectively improve blood sugar control and reduce symptoms of depression for these women,” said Penckofer.

Loyola is currently enrolling women in this clinical trial. In order to enter the study, they must be 18 to 70 years of age, have stable type 2 diabetes, signs of depression and no other major medical illness.

Eighty women with type 2 diabetes and signs of depression will be given a weekly dose of vitamin D (50,000 IU) for a period of six months.

Study participants will be evaluated at three points during this time.

“Vitamin D has widespread benefits for our health and certain chronic diseases in particular. Our research may shed greater light on the role this nutrient plays in managing two conditions that impact millions of Americans. If proven to be successful, vitamin D may an important addition to care for diabetes and depression,” said Penckofer. (ANI)

Source: http://buzz7.com/health-science/vitamin-d-lifts-mood-during-winters.html


Take a liquid vitamin D supplement that's perfect for the whole family - easy to swallow and fast absorbing.  Kids love the taste! 
 

The best diet for heart health incorporates foods that are rich in anti-inflammatory compounds, heart healthy fats and vitamin D. Here’s a look at some of the most heart healthy foods:

Nuts – all nuts contain heart healthy monounsaturated fats and a variety of vitamins, minerals and antioxidants. Nuts satiate your appetite and they have very little effect on blood sugar levels making them one of nature’s most perfect snacks! A serving size is approximately the size of a golf ball.

Olive oil – there’s more to olive oil than heart healthy monounsaturated fat. Olive oil also contains a variety of antioxidant compounds that promote good health and help decrease inflammation.  Choose extra virgin or virgin olive oil and keep it away from light and heat to maintain freshness and decrease rancidity. Pair it with aged vinegar (Italy is known for it’s aged vinegar) and you’ll add even more antioxidants to your meal!

Fatty Fish – the omega 3 fats in fish (EPA and DHA) decrease risk of abnormal heart rhythm (arrhythmias) which can lead to sudden cardiac death, they also are tied to a dose dependent decrease in triglycerides (though you should talk to your doctor if you want to take more than 1 gram/day), a slight decrease in blood pressure and they slow the growth rate of atherosclerotic plaque. Try salmon, mackerel, herring, halibut, lake trout, sardines, shad, smelt and anchovies.

Milk or other Vitamin D rich foods.  Studies have shown that Vitamin D is good for the heart and low vitamin D levels puts you more at risk for heart problems. 

Fruits and Vegetables – one of the best things about fruits and veggies are the plethora of antioxidant compounds they contain. Choose a variety so you get an array of these compounds. And, be sure to include deeply colored red, blue and purple produce. The dark pigments in produce are loaded with antioxidants.

There are plenty of delicious, heart healthy foods you can choose from. However, there are also some foods you should limit. The worst foods contain partially hydrogenated oils. These man made trans fats wreck havoc on your heart decreasing your good cholesterol (HDL) and increasing your bad cholesterol (LDL). Next, cut down on the amount of sugar and simple carbohydrates you consume (white bread, white flour products; sourdough bread is okay though). These will boost your triglycerides and small dense LDL (the most artery-clogging cholesterol). Replacing these simple carbohydrates with fat will decrease triglycerides and increase your HDL cholesterol. Plus, sugar and simple carbohydrates boost insulin, insulin is a storage hormone (helps you store fat if you aren’t actively burning off the extra carbohydrate calories).

And finally, saturated fat should be limited (saturated fat is hard at room temperature – butter, the fat on meat etc.). The saturated fat story is complex because it isn’t definitively harmful the way man made trans fats are. However, replacing saturated fat with liquid forms of fat (oils, nuts, seeds etc.) is better for your heart.

 

Are you continually dieting off and on with your weight roller-coasting up and down?

I’ve met a number of women who have been dieting for decades, yes decades! And when I sit down with each one and ask her what particular program has helped keep the weight off the answer is always “none.” And so the next obvious question is – “why have you dieted now for 3-4 decades?

That is a lot of time spent focusing on counting points, calories and fat grams with little long term progress to show for it.” When something isn’t working it’s time to either try something else out or figure out why it isn’t working. But, more importantly, my goal is to make these women (and for some reason it’s always women who are the perpetual dieters) think about life as a whole and not about food. Because sometimes the act of dieting has very little to do with weight and food.

Some people diet in an attempt to control one area of their life because other areas are so out of control. I’ve met women who are hooked on dieting and weighing everyday because their husband is an alcoholic, son has a drug habit, they take care of their elderly parents, they have a boss who reprimands them daily about anything and everything and various other issues.  If you are a perpetual dieter, and it isn’t working, take a step back and look at your life. Is there anything you would like to change but feel you have little control over? If the answer is yes, start chipping away at that part of your life. Drop dieting for now, fix those areas of your life that need fixing and I bet some of the weight will drop off.

Ditch Dieting and Still Lose Weight
Dieting isn’t the only way to lose weight, and in fact the word diet has a negative connotation to it. To keep the weight off and keep it off permanently, you need to make changes you can live with for life. And, if you eat for non-food reasons and do so often (all of us do at some point), it’s time to take a more intuitive approach to eating. Intuitive eating means paying attention to your hunger and satiety cues and feeding your body when you are physiologically hungry. It also means feeding your body emotionally when that is what you need – crying, getting mad, asking for a hug or any other expression of emotion.

How do you eat intuitively? Give yourself permission to eat when your stomach is growling or you feel unfocused due to lack of food. And stop when you are full. Start paying attention to when you reach for food and food isn’t the answer. Using a food mood journal can help. In a food mood journal you record what you eat, your hunger level and how you felt at the time (mad, sad, glad, bored etc.). By keeping this journal, and you can do so in a spiral notebook, you’ll see patterns – when you are eating but you aren’t really hungry.

For more information on intuitive eating see: www.intuitiveeating.org

Taking vitamin D and calcium supplements can help in maintaining a healthy weight.  Vitamin D levels in the body at the start of a low-calorie diet predict weight loss success, a new study found. The results, which suggest a possible role for vitamin D in weight loss, were presented at The Endocrine Society's 91st Annual Meeting in Washington, D.C
 

Did you skip a day of exercise?  Did one day turn into two and then a whole week and you are left wondering if you should go back? There are 4 things you should do right away to help achieve your goals.

1. Believe That You Can – believing that you can reach your goal is the number one determinant of success. Kevin Plank, the founder of Under Armour said it best, “The game is already won or lost by the way you approach it.” You have to believe before you can achieve. So what if you are having a tough time picturing the changes you desire? Well then it’s time to pull out the “fake it till you make it” mentality.

If it’s weight loss you are after, spend time envisioning your body smaller, shopping for new clothes (heck, buy something you like that is too tight right now and put it within your sight), fitting into an airplane seat with plenty of room to spare. Use your mind to daydream and see yourself where you want to be. Also put things within your sight that are reminders of the success you will have. See yourself kicking that winning goal.

2. Enlist the Help of Others Who Believe in You – some people want you to succeed and really believe that you can do it. Others will be envious of your success and determination. Surround yourself with a support team (personal trainer, dietitian, friends, family, coworkers) who believe that you can do it and are cheering you on the entire way!

3. Ditch the All-or-Nothing Thinking. If eating a cookie makes you feel like your weight loss efforts are falling apart, it’s time to readjust your mindset. Missing a week of working out doesn’t mean you should give up. Having a day where you completely blow your diet does not mean that you’ll gain 5 lbs back. Realize that you don’t have to be perfect all of the time to achieve your Health Goal. Forgive yourself, forget it and look forward not backward.

4. Write it Down. There is something about having a visual reminder that makes you change your behavior.  If you want to workout 3 days a week, keep a calendar up on the wall where you see it often, and write down your workouts on each day you complete one. And, do the same thing for diet – write down what you eat every day and just the act of writing it down will help you make better choices.


Also, don't forget to take your calcium supplements for good bone health and glucosamine and chondroitin for joint health.  It's important to make sure you get the right amount each day.

 

Why you need more Vitamin D...

"We have known for many years that we need vitamin D to facilitate calcium absorption and promote bone mineralization. But newer research has shown that we also need it for protection against a number of serious diseases. In recent years, scientists have discovered that it may help to prevent several cancers, cardiovascular disease, autoimmune disorders, psoriasis, diabetes, psychosis, and respiratory infections including colds and flu.

...Don't be concerned that a vitamin d supplement of 2,000 IU will give you too much. With exposure to sunlight in the summer, the body can generate between 10,000 IU and 20,000 IU of vitamin D per hour with no ill effects. In addition, no adverse effects have been seen with supplemental vitamin D intakes up to 10,000 IU daily."   Read rest of article here

Source:
http://www.huffingtonpost.com/andrew-weil-md/new-recommendation-why-yo_b_446580.html


What do you think?  How much vitamin D are you currently taking?  Be sure to have your blood levels checked first to find out how much you may need to take. 

Previously I posted 15 Tips on How to Stay Motivated  from our recent Twitter Product Giveaway.  The following are 15 more great tips from our Twitter followers on how to eat healthier.

1. jenniferkateab: Take liquid calcium & vitamin d every day, & keep treats bite-size only once per day. It’s easier not to get off track.

2. bettycd: You must change your shopping habits before you can keep a resolution to eat better, to eat healthier. Purchase good choices

3. letsgolakers086:  rather than eating 3 large meals, I plan on eating a lot more smaller meals throughout the day

4. cdmtx65:  I have one of my "Fat" Pictures hanging on the Fridge Door - just the Thought of seeing it keeps me Miles away from the fridge

5. erunuevo:  I am already planning out my veggie and herb garden so I have lots of healthy organic foods to eat!

6. nutmeg237:  Stick to your resolutions by keeping track of what you eat, or daily excersise....you will more likely keep it up

7. raven_1884:  I try not buy a lot of sweets anymore...just some fruits and veggies as snacks... really helps when you get tempted by fats

8. Doodle741: My tip is to start small - stop drinking soda and drink water & milk!

9. DinaJ:  My main issue is not drinking enough water every day. I’ve been doing much better the past week and keeping track

10. babydest: for all the people who know they don’t drink enough water...start drinking more water, something I need to do

11. tannawings: If you walk/work/workout outside make sure you drink water- you actually dehydrate quicker in cold weather!

12. DinaJ:  I make my own "100 calorie packs" I use snack sized sandwich bags and measure out 100 calorie servings of healthy snacks.

13. LaurenEgier: Keep your healthy resolutions with these brownies http://tinyurl.com/yhww5fk ! I made them and they are very tasty! Enjoy!

14. jillyrh: I fill up a 2 ltr bottle with water (9 glasses) and drink from that.. Then I’m sure I get my 8 glasses of water each day

15. purplelover04: eat hot peppers to help get your 8 glass of water in a day


So what's your tip on eating healthier or staying motivated?  Share with us!
 

You may be surprised how much milk or cheese it actually takes to get 1000 mg of the calcium you need each day from diet alone.  It takes 3 ½ cups of milk or 3 yogurts to reach 1000 mg.  Here are some great ideas and tips for strong bones and teeth and to help prevent osteoporosis.

Ways to get more Calcium for bone health: (from eatsmart.org (Washington State Dairy Council)

These ideas will help you think about and plan ways to get enough calcium. Choose one or two changes that you can easily make for optimal bone health.


- Concerned about fat? Remember that lower-fat dairy products have all the calcium of regular dairy products.
- Select milk as a beverage when eating out.
- Stir-fry broccoli, kale or bok choy and sprinkle with toasted almonds.
- Use yogurt or tahini as a dip, garnish, spread or dressing.
- Stock up on canned salmon for use in sandwiches, salads and casseroles.
- Make soups with milk instead of water.
- Try tofu burgers or lasagna.
- Make your coffee choice a caffe latte.
- Add cheese or chickpeas to salads and sandwiches.
- Select milk desserts such as custards, puddings, yogurt and ice cream.
- Add skim milk powder to mashed potatoes, cooked cereals, casseroles, hamburger patties, omelettes, etc.
- Try some whole or refried beans in a wrap.
- Sprinkle parmesan cheese on cooked broccoli.
- Try flavored milk if you don’t like plain.
- Snack on almonds once in a while.
- Try calcium-enriched milk or yogurt. Each portion has an extra 100 mg of calcium.
- Take a liquid calcium supplement with vitamin D such as Wellesse Calcium & Vitamin D Liquid.  Liquid supplements absorb better than pills and are easier to swallow.

Other tips to take for strong bones:
- Stop smoking
- Take a brisk walk every day. Walking is a good weight bearing exercise.
- Do muscle strengthening exercises.
- Eat five or more fruits and vegetables every day.  Good nutrition for healthy bones
- Keep alcohol consumption to a minimum.
- Cut back on salty foods, caffeine and soda.
- Do balance training exercises to help prevent falls.  Exercise for healthy bones
- Get a bone density test.


What You Need to Know about Osteoarthritis

Walking is one of the most underrated forms of exercise.

It’s convenient, low impact (not hard on your joints), can help you manage your weight, blood pressure and blood sugar levels and, walking can decrease your risk of developing some chronic diseases. And the best part about walking?  It requires little equipment and people of all fitness levels can benefit.

Get Proper Shoes
If you want to take up walking or if you walk now, the most important equipment you’ll need is a good pair of walking or running shoes. Go to your local running shoe store (these stores tend to have employees trained in fitting you for walking, jogging and running) and get a good pair of shoes.  Read more on shoes here

Next, consider your attire. Though you don’t need special attire to walk, having comfortable workout clothes, reflective tape (if walking at night) and the necessities to walk outside in the winter (gloves, a hat, face mask if it is very cold) will make your experience both more enjoyable and safe.

Warm Up and Stretching
Always remember to warm up slowly and stretch if you need to (stretching is especially important after you are finished exercising). And, monitor your technique - your head should be held up, eyes looking forward, chin parallel to the ground, shoulders relaxed and arms bent and swinging naturally with each step. With each step, your foot should strike the ground in front of you and push off for the next step on the balls of your feet.

Once you feel very comfortable with walking, try varying your routine by walking hills, walking faster and changing your route. Also, a few simple tools will help you get the most from your workouts – a pedometer, the Wellesse walking challenge and a heart rate monitor. A pedometer will measure how many steps you get each day and a heart rate monitor can ensure that you are exercising at a good pace so you make the most of your workouts.

If you are experiencing painful joints from walking try a liquid glucosamine and chondroitin supplement for improved joint health and flexibility and for muscle and joint pain.


Have you signed up for the Wellesse Walking Challenge yet?  It's a great way to stay motivated to walk and you can win prizes too including a $500 Wellness Package!  Join today!

"Vitamin D is essential for the maintenance of normal bone and muscle function, and may be important for proper functioning of the cardiovascular and immune systems.  It is the 'sunshine vitamin' because most of the natural vitamin D in our body is made in the skin following exposure to ultraviolet radiation from the sun.  Unfortunately, there is a pandemic of vitamin D insufficiency around the world, and those of us living in sunny Los Angeles are not immune from the problem."

Read rest or article here  

As a continuation on my series of blog posts on healthy digestion, I'd like to talk about Prebiotics and how they affect digestion.

Overview
If you’ve ever seen inulin, oligofructose or fructooligosaccharides on product packages, you are probably wondering what on earth these food ingredients are and why they are were added to your food or supplements. Inulin, oligofructose and fructooligosaccharides are all prebiotics – food ingredients that are not digested by the human body but boost the growth and/or activity of the friendly bacteria in our gut, especially bifidobacteria and lactobacilli. Most prebiotics are a type of soluble fiber.

Prebiotics are added to foods to enhance the nutrition profile of the food and improve certain characteristics of the food. Inulin can replace some of the sugar in food while adding sweetness, replace fat, improve mouth feel and texture of certain foods.

Inulin for Good Health
Inulin is a versatile non-digestible prebiotic fiber. In other words, it is an ingredient added to food or dietary supplements to boost your health. The form of inulin (inulin-type fructans) used in food and supplements is not digested or absorbed to any extent. Inulin-type fructans are metabolized by bacteria in the colon, increasing the growth of the healthy bacteria – bifidobacteria.

Unlike other types of carbohydrate, inulin does not raise triglycerides and has a minimal effect on blood sugar. And, a thorough look through the research by a team of scientists at the University of Parma in Italy found that inulin-type fructans can reduce serum triglycerides. Inulin can cause gas and bloating in people who are not accustomed to eating a high fiber diet or inulin. These effects should go away after becoming accustomed to inulin (most Americans eat far below the dietary recommendations for fiber – 14 grams for every 1,000 calories consumed).

Prebiotics and Nutrient Absorption
Some prebiotics may improve the absorption of some minerals by changing the environment in the colon and transferring water into the large bowel thereby increasing the volume of fluid minerals can dissolve in. In human studies, inulin and oligofructose have been found to increase the absorption of calcium.  Rat studies have found these prebiotic fibers increase the absorption of calcium, magnesium and zinc.

Why is this important? Results from the largest national nutrition examination survey (NHANES 2005-2006) show that as we age, we are less likely to take in enough calcium.  Just 58% of men aged 31-50 years of age are meeting their calcium needs. And, a mere 26% of men aged 51-70 and 14% of men over 71 years of age are taking in adequate amounts of calcium.  These numbers are even more dismal for women!  Thirty-three percent of women ages 31-50, 8% of women 51-70 and 7% of women over the age of 71 are taking in enough dietary calcium needed for bone health.

A liquid calcium supplement with 1000 mg of Calcium and 1000 IU of Vitamin D3 is a great way to get the calcium needed each day to help prevent and in managing osteoporosis.
 

Let's focus on the legs!

How are your treads holding up?  As you pick up the pace or mileage of your walking program you may find that your legs need a bit of a tune up.  It is not uncommon to feel some pain or discomfort in the muscles of your lower leg when you get more aggressive with your walking technique.  Let’s take a look at why this happens as well as how to prevent and recover from this potential performance barrier. 

In order to pick up your fitness walking pace it takes a more exaggerated ankle action and forward body lean. This technique creates a greater demand on the muscles of the lower leg.  The front of the lower leg or anterior tibialis muscle group must dorsi flex your ankle (which mean pulling the forefoot up closer to the shin) on the forward heel strike.  Then the back of your lower leg or gastrocnemius muscle group must plantar flex your ankle (which means pushing your forefoot away from your shin) to propel you forward and into the next step.  The greater the action the faster you walk.  This increase in ankle action can takes its toll on the lower leg muscles and their attachments, causing a general sense of pain in the shin, calf and ankle areas.  This is especially true when you first start a more aggressive walking program.  In most cases the muscle pain you sense is due to a condition know as DOMS or delayed onset muscle soreness. 

DOMS is your muscles way of telling you that you have introduced it to something new and challenging.  It is nature’s way of slowing you down so that the muscle tissues can progressively get stronger without getting injured.  Keep in mind that any pain that results in swelling or bruising or lasts for more than a week, should be checked out by the appropriate medical professional. 

So what can you do to avoid or treat DOMS in the lower leg muscles? 

Let’s start with a list of ways to minimize or avoid DOMS:
1. Make sure you have proper, supportive footwear.
2. Progress into your program goals gradually.
3. Warm up properly before your walk, including lower leg movements that mimic the positions your ankle will travel through (i.e. walking on your toes then heels for approximately 30 seconds each).
4. Stretch the muscles of the ankle after the walk, holding each stretch for at least 20 seconds (i.e. ankle circles, and calf stretches).
5. Keep the muscles of your ankle strong by doing lower leg condition exercises (i.e. calf raises and dorsi flexion with foot resistance).

 

Now what can be done once you are feeling a bit of lower leg DOMS:
1. Take a few days off from your walk and if possible cross train by doing an activity that does not use the same foot pattern (i.e. swimming or cycling).
2. Massage and stretch the front and rear leg muscles daily.
3. Ice the affected areas.
4. Stay well hydrated and keep your joint lubrication up with the appropriate joint supportive nutritional supplements such as a glucosamine and chondroitin liquid supplement that's easy to take and fast absorbing.

Have a great Walking Challenge!
 

This is a repeat of a previous post, but with the increasing importance of vitamin D, I thought it would be appropriate to post again.

When it comes to nutrition, the media often finds an ingredient, supplement or product that steals the spotlight for a period of time.  Sometimes the ingredient is lambased to the point where it becomes an outcast at warp speed, this happened with partially hydrogenated oils (man made trans fats).  Other times, the news is good.   And this is what has happened with vitamin D.  This vitamin has gone from the kid at the back of the class to center stage in a short period of time. 

Vitamin D
When it comes to bone health, many of us automatically think of calcium and milk/dairy.  However, calcium alone can't do its job without adequate vitamin D.  Think of vitamin D as the gatekeeper to bone tissue, it aids in the absorption of calcium.  Vitamin D may also decrease our risk for certain types of cancer.  Most notably, colon, prostate and breast cancer.  And, a deficiency in vitamin D can lead to osteopenia, osteoporosis, chronic pain, muscle weakness, fractures and autoimmune diseases.
 
Vitamin D is manufactured in the skin upon exposure to sunlight.  Past recommendations have indicated that just a little exposure - say 15 minutes a day, will give us all the sunlight we need to make vitamin D.  However, recent studies have shown that many of us fall short.  Even people living in climates sunny throughout the year like southern Arizona.  How can this be the case?  Individuals with darker skin and older individuals just don't produce vitamin D as well as fair-skinned, younger people do.  And, people who live in less than sunny climates simply aren't exposed to the sun's rays often enough.  Lastly, many people have had skin cancer (basal and squamous cell carcinoma is on the rise) and are avid sun block users and therefore don't manufacture adequate vitamin D.
 
Calcium
Now, on to calcium. Aside from its role in bone health, calcium also aids in:  muscle contraction, blood vessel contraction and expansion, hormone secretion, heartbeat regulation, conducting nerve impulses and blot clotting.  And, all of these functions are considered more vital than keeping our bones strong.  So, when we fall short on our calcium intake our body leaches it from our bones. If this process occurs frequently, over time we end up with weak, porous bones, osteopenia and osteoporosis.
 
How to Get It
It's clear we need to take in adequate levels of calcium and vitamin D daily.  Calcium is more easily obtained from foods, especially dairy foods.  Greens like spinach are often noted for their calcium but, this calcium is bound to the oxalic acid present in these greens and therefore, not readily absorbed.  The same thing goes for calcium that is fortified into grain products - it is bound to phytic acid and not easily absorbed in the body.  Vitamin D is a bit harder to find in foods.  Salmon, mackerel, canned tuna, canned sardines, and milk are your best options.  If you don't drink 4 glasses of milk a day or a combination of other dairy and the fish mentioned above, try a liquid calcium and vitamin D supplement.

 

Digestive issues effect 55% of U.S. households including heartburn, indigestion, IBS (Irritable Bowel Syndrome), ulcers and more.

Drugs include antacids, anti-nausea, laxatives and more.  Many of which are now available over the counter such as Prilosec, Mirolax and Zantac.

Most drugs have one or more side effects associated with their use. Some even come with a number of risks as well. Therefore, as a consumer it’s important to weigh the risk versus benefits from consuming any medicine or combination of medicines, read the small print on the package insert and talk to your pharmacist and physician about all of the medicine and supplements you are taking. Even medicines that are generally considered safe, such as acid-suppressing drugs, have risks associated with their use. In this example, research indicates that acid-suppressing drugs come with side effects.

So how do you know if your prescription or OTC is more helpful than harmful?  Follow these steps:

1. Talk to your physician about all drugs and supplements you are taking
2. Read the fine print on the patient information sheet you obtain from your pharmacist
3. Discuss the risks and side effects of the drug you are taking
4. Tell your doctor about any side effects you are experiencing from the medicine
5. Always use your prescription as directed and talk to your physician prior to changing your dose

Antacids may not always be necessary, and they can have serious consequences if used improperly. Frequent and prolonged use can cause irreparable harm to your heart, kidneys, or bones. Even if used occasionally and in moderation, antacids can cause problems for people with special medical conditions.

Prevention is key
Prevention is by far the best medicine for indigestion.  A low fat diet and exercise can go along way in having fewer digestive issues.  Fatty foods take longer to digest and overeating can cause heartburn and or acid reflux.  Eating smaller meals more frequently can help.

Minimize use of coffee, tea, alcohol, and soda drinks that are highly acidic may be helpful.  Eat at least two hours before going to bed to give your food a chance to fully digest and if possible, take a walk after dinner.

Probiotics, prebiotics, fiber and aloe are all natural ingredients that may be a safer alternative to a healthier digestion and a happier tummy.

Women with breast cancer should be given high doses of vitamin D because a majority of them are likely to have low levels of vitamin D, which could contribute to decreased bone mass and greater risk of fractures, according to scientists at the University of Rochester Medical Center.

In a study of 166 women undergoing treatment for breast cancer, nearly 70 percent had low levels of vitamin D in their blood, according to a study being presented Thursday, Oct. 8, at the American Society of Clinical Oncology's Breast Cancer Symposium in San Francisco. The analysis showed women with late-stage disease and non-Caucasian women had even lower levels.

"Vitamin D is essential to maintaining bone health, and women with breast cancer have accelerated bone loss due to the nature of hormone therapy and chemotherapy. It's important for women and their doctors to work together to boost their vitamin D intake," said Luke Peppone, Ph.D., research assistant professor of Radiation Oncology, at Rochester's James P. Wilmot Cancer Center. He is a member of the National Cancer Institute's Community Clinical Oncology Program research base in Rochester.

Scientists funded by the NCI analyzed vitamin D levels in each woman, and the average level was 27 nanograms per milliliter; more than two-thirds of the women had vitamin deficiency. Weekly supplementation with high doses of vitamin D -- 50,000 international units or more -- improved the levels, according to Peppone's study.

The U.S. Institute of Medicine suggests that blood levels nearing 32 nanograms per milliliter are adequate.

This problem is not unexpected, Peppone said, because previous studies have shown that nearly half of all men and women are deficient in the nutrient, with vitamin D levels below 32 nanograms per milliliter. Vitamin D, obtained from milk, fortified cereals and exposure to sunlight, is well known to play an essential role in cell growth, in boosting the body's immune system and in strengthening bones.

Symptoms of Vitamin D deficiency include muscle pain, weak bones/fractures, low energy and fatigue, lowered immunity, symptoms of depression and mood swings, and sleep irregularities, many of which are common for women undergoing breast cancer treatment.

Source:  EurekAlert Press Release, University of Rochester Medical Center


A daily liquid vitamin D supplement of at least 1,000 IU per day is recommended to maintain healthy blood levels.  Everyone should have their blood levels tested to see where they are at and to find out how much vitamin D they should be taking.  To find out if you are at risk for vitamin D deficiency, take this quiz now