proper nutrition and engaging in regular exercise

Nutrition for Healthier Bones

Prevention is key when it comes to osteoporosis, and the food you eat can go a long way toward building and maintaining strong, healthy bones. Important nutrients for bone health include:

1.Vitamin D — Vitamin D plays a regulatory role in the absorption of calcium and phosphorous, which are important for healthy bones.27

2.Vitamins K1 and K2 — Vitamin K1, phylloquinone, is found in plants and green vegetables. Aside from playing a crucial role in blood clotting, it's also important for bone health. Osteocalcin is a protein produced by your osteoblasts and is utilized within the bone as an integral part of the bone-forming process.

However, osteocalcin must be "carboxylated" before it can be effective. Vitamin K1 functions as a cofactor for the enzyme that catalyzes the carboxylation of osteocalcin.28

Vitamin K2, menaquinone, which is synthesized by intestinal bacteria, works synergistically with calcium, magnesium and vitamin D to build strong, healthy bone. Vitamin K2 directs calcium to your bones and prevents it from being deposited in your soft tissues, organs and joint spaces. Vitamin K2 also activates the protein hormone osteocalcin, produced by osteoblasts, which is needed to bind calcium into the matrix of your bone.

The pooled evidence of seven Japanese trials assessing vitamin K2’s (menaquinone-4) ability to prevent fracture rates found “hip fractures reduced by 6%, vertebral fractures reduced by 13%, and all nonvertebral fractures by 9%.”29

3.Calcium — Calcium works synergistically with vitamin K2, magnesium and vitamin D, and needs all three of those to function properly. Vitamin D aids calcium absorption, while vitamin K2 makes sure the calcium ends up in the right place — your bones and not your arteries.

4.Magnesium — Magnesium works synergistically with calcium, vitamin K2 and vitamin D, and aids calcium absorption.

5.Collagen — Collagen has been shown to strengthen bones30 and improve osteoporosis.31

Sleep Disturbances Affect Bone Health

Sleep disturbances influence bone turnover and muscle strength,32 which is why getting proper sleep is so important for bone health. Both short and long sleep duration have been indicated as risk factors for osteoporosis, for instance, and a study of older adults revealed that long sleep (eight hours or more a night) was the best predictor of osteoporosis risk.33

In fact, when 10 men had their sleep restricted and their circadian rhythm disrupted for three weeks, it led to an “uncoupling of bone turnover wherein bone formation is decreased but bone resorption is unchanged.”34 Lack of sleep is also problematic for bones.

A study published in the Journal of Bone and Mineral Research35 looked at postmenopausal women and found intriguing correlations between sleep duration and bone density. Women who reported sleeping only five hours or less per night had, on average, 0.012 to 0.018 g/cm2 lower bone mineral density than those who slept seven hours or more.

Bone density was checked in four sites: whole body, hip, femoral neck and spine. Short sleepers had lower bone density in all of these areas and were at increased risk for osteoporosis of the hip and spine.

Physical Activity — Including BFR — May Help

Along with nutrition and proper sleep, regular physical activity is essential for bone health. Blood flow restriction (BFR) training is an ideal form of exercise that’s effective yet safe enough that even the elderly and the frail can participate.

It involves performing strength training exercises while restricting venous blood flow return to your heart (but not arterial flow) to the extremity being worked. This is done by wrapping your arms or legs with a cuff that mildly restricts blood flow.

By forcing blood to remain inside your extremity while it is exercising with light weights, you stimulate metabolic changes resulting in greater strength with virtually no risk of injury. While more research is needed on how BFR affects bone health, a systematic review found four studies showed BFR training increases the expression of bone formation markers and decreases bone resorption markers.36

Another study published in Medical Hypotheses suggested, “We hypothesize that the main mechanism behind the proposed favorable bone responses [of BFR] observed thus far is through increased intramedullary pressure and interstitial fluid flow within the bone caused by venous occlusion.”37

By providing your body with the fuel it needs via proper nutrition and engaging in regular exercise and daily movement, you can keep your bones strong and avoid osteoporosis, without the need for drug treatments.

- Sources and References

• 1, 10, 11, 12 International Osteoporosis Foundation, Epidemiology of Osteoporosis and Fragility Fractures
• 2, 3, 4 National Osteoporosis Foundation, Osteoporosis Fast Facts
• 5, 7 Eur J Rheumatol. 2017 Mar; 4(1): 46–56
• 6 Salud Publica Mex. 2009;51 Suppl 1:S5-17. doi: 10.1590/s0036-36342009000700004
• 8, 9 Penn Medicine, Osteoporosis
• 13 British Journal of Cancer September 9, 2020, Background
• 14 BMJ Open 2013;3:e002091. doi: 10.1136/bmjopen-2012-002091, Discussion
• 15 BMJ Open 2013;3:e002091. doi: 10.1136/bmjopen-2012-002091, Conclusions
• 16 Reuters March 22, 2017
• 17 Bone & Joint Research 2017 Oct; 6(10): 602–609
• 18, 19 Scientific Reports 2017; 7: 43399, Abstract
• 20 British Journal of Cancer volume 123, pages 1570–1581 (2020)
• 21 Medscape January 8, 2021
• 22 Ther Adv Musculoskelet Dis. 2015 Feb; 7(1): 11–16
• 23 NIH. Bisphosphonates. June 14, 2018
• 24 Osteoporos Int. 2015; 26(5): 1499–1506
• 25 US Pharmacist May 20, 2010
• 26 Journal of Bone Metabolism 2012 Nov; 19(2): 139–145
• 27 Natural Medicine Journal November 2010; 2(11)
• 28 Metabolism May 2017; 70: 57-71, Abstract
• 29 Archives of Internal Medicine 2006; 166: 1256-1261, Results
• 30 Bone 2010 Mar;46(3):827-3
• 31 J Agric Food Chem. 2010 Jan 27;58(2):835-41
• 32 J Bone Miner Res. 2018 Nov 21
• 33 J Clin Sleep Med. 2016 Nov 15; 12(11): 1461–1469
• 34 J Clin Endocrinol Metab. 2017 Oct 1;102(10):3722-3730
• 35 Journal of Bone and Mineral Research 2019 Nov 6. doi: 10.1002/jbmr.3879. [Epub ahead of print]
• 36 Clin Physiol Funct Imaging. 2018 Mar 2. doi: 10.1111/cpf.12512
• 37 Med Hypotheses. 2012 Apr;78(4):523-7. doi: 10.1016/j.mehy.2012.01.024. Epub 2012 Feb 10

 

How Electromagnetic Fields Damage Your Health

I've felt how, we can change anything. Below the "Magnetic fields CAN change" and the 'can' here mean we can shift it as well. like going to sunrise ritual now 

How Electromagnetic Fields Damage Your Health

Magnetic fields can change the transparency of the water channel to protons, thereby reducing the current. As a result, you get less ATP, which can have systemwide consequences, from promoting chronic disease and infertility to lowering intelligence. Héroux explains:

"When you impair the flow of protons to ATP synthase, you increase mitochondrial membrane polarization … If you increase the polarization of the mitochondria by 14 percent, you will have a 70 percent increase in the reactive oxygen species coming out of complex one, which is the leading edge of the oxidative phosphorylation chain.

Essentially, my explanation is that by physical action on water, you can change the transparency of the most critical enzyme in the human body, modulate the amount of ATP, increase the escape of electrons from complex one; thereby explaining practically all of the observations related to EMF.

Of course, the moment ATP is perturbed in a cell, there are calcium signals being emitted all over the place, because calcium is possibly the most critical intracellular messenger."

EMFs Trigger Massive Oxidative Stress

11 pernicious lies about mental illness

Busting 11 pernicious lies about mental illness Dr. Aruna Tummala, a board-certified psychiatrist, breaks down some common and harmful misconceptions about mental illness and how to treat it. FLCCC Alliance Jun 17   Share   Myth 1: Mental illness is caused by a chemical imbalance in the brain. Fact 1: This is the most common myth about the roots of mental illness and is most likely perpetuated by Big Pharma. In fact, mental illness is a breakdown in the larger physiological functioning within a person. In other words, it is a "hardware" failure of the body (aka the mind-body-spirit system) that manifests in the "software" of our systems as mental illness. Myth 2: Mental illness is lifelong. Fact 2: This is a blatant falsehood. No one needs to think their mental illness can't be treated – the key is to find and resolve the root cause. As one of my patients noted, "I feel empowered and no longer a 'victim' of a faulty chemical imbalance in my brain. I now know that the solution to my ailments is bringing my mind, body, and spirit back into balance. I feel a bit like Dorothy at the end of The Wizard of Oz when Glinda The Good Witch tells her 'You always had the power, you just had to learn it for yourself.'" Myth 3: Mental illness cannot be cured, just managed with medications and therapy. Fact 3: See fact 2 above. 😊 The same can be said for anyone receiving traditional care in the "sick care system" we know as mainstream medicine. Myth 4: Psychiatric medications are lifesavers. Fact 4: They are as much of a lifesaver as a BandAid is to a fracture! Or, for that matter, an antacid for acid reflux!! (Yep, this can be a post in itself. 😊) Psych meds can lead to symptomatic improvements in the short term, but invariably they cause further deterioration in the root causes, which are never addressed. In addition, most psychiatric medications cause dependence that is very hard to overcome without holistic treatment. Long-term studies for things like depression, schizophrenia, or ADHD, which are typically not funded by industry, have consistently shown short-term gains but long-term harms, including more severe episodes and more risk for permanent disability. Myth 5: Antidepressants are safe and do not increase the risk of suicide or self-harm. Fact 5: This is another blatant falsehood. Antidepressants are neither safe nor effective. Population-based studies have repeatedly shown that they carry the risk of impulsivity, especially when attempting rapid dose changes, titrations, withdrawals, or switching from one med to another. Patients can experience severe forms of adverse reactions, like akathisia, which can lead to suicidality, homicidality, and such. Here's a link to my Substack article on this subject: Aruna's Newsletter Whodunnit??? A story of a psychiatric murder/suicide. In February 2022, I received an email in my inbox from my professional liability company. The email described a legal allegation made against a psychiatrist and the verdict. As a psychiatrist myself, my interest was piqued and I read through it. Only to find myself deeply sad and disturbed. Here is the case I copied verbatim followed by my thoughts, my … Read more a year ago · Aruna, MD Myth 6: Psychiatric meds like antidepressants do not cause dependence. You can come off them when you are ready. Fact 6: I give this myth a 'Pinocchio rating' of 10 out of 10. All the psychiatric meds currently being used (antidepressants, antipsychotics, benzodiazepines, stimulants, etc.) cause dependence at the nervous system level. Most people are unable to come off these meds, even when they become well. For a long time, Big Pharma blamed the withdrawal symptoms on the patients as "discontinuation syndrome" and urged doctors and patients to never stop taking them (a perfect revenue generation model, eh?). But journalists like Robert Whitaker (Anatomy of an Epidemic) and physician researchers like Dr. David Healy, Dr. Peter Breggin, Dr. Peter Gøtzsche, Dr. Joanna Moncrieff and I have raised the alarm about this serious issue and tried to educate the public. At my practice, we know how to safely help patients come off medications that they do not need or that are causing them harm. Myth 7: Psychiatric medications are safe to use in children. Fact 7: There are no long-term studies that have looked at the effects of psychiatric meds on the developing brains of children. What we see is the same scenario as in adults. Psychiatric meds do not help and carry the risk of significant harm. Myth 8: We have made many advances in the field of neuroscience and mental illness is still a mystery. Fact 8: It can only be considered a mystery because we are barking up the wrong tree – believing that mental illness is just a disease of the brain. It is a disease of the whole mind-body-spirit system. When we address the root causes in the gut-brain axis, in the immune system, in the hormonal system, and so on, we can offer meaningful pathways toward recovery. The causes of mental illnesses, or for that matter any illness, are not a mystery. As I explain in my soon-to-be-published book, the three main root causes are 1) bad diet, 2) trauma or stress in life, and 3) toxins in our environment. Myth 9: Antidepressants are relatively safe during pregnancy. At the very least, it is better for mom and infant to be on an antidepressant than to be depressed. Fact 9: Studies have consistently shown that antidepressant exposure during pregnancy affects the neurodevelopmental trajectory of the developing baby and has been linked to conditions like autism, ADHD, anxiety, depression, etc., by the time the child is 8 years old. Paternal use of antidepressants around the time of conception is also linked to autism in the offspring. Myth 10: Mental illness is genetic. Environment plays a minor role. And besides gene therapy, which is in its infancy, nothing much can be done. Myth 10: If the environment is not to blame, how come we are seeing a tremendous increase in rates of all mental illnesses over the last few decades? Do genes change so quickly, within a matter of decades? No, they do not. In fact, gene defects account for only a small percentage of mental illnesses like autism, schizophrenia, bipolar, major depression, etc. Even here is the epigenetic effect – which is the complex interplay between environment and genes that decides how, when, and what genes are expressed. We are in constant "play" or "dance" with our environment. When genes are involved, the main genetic mechanism involves a group of genes known as methylation genes – MTHFR is the main one among them. Even here, the expression of these genes can be changed for the better with targeted nutritional supplements. Myth 11: Modern science has progressed so much in the field of mental health, and we have transformed patients' experiences for the better. Fact 11: Cross-country studies consistently show more mental illness and higher rates of worse outcomes like suicide in countries where there is a high availability of psychiatrists, therapists, and mental health care systems. We need a better way. Dr. Aruna Tummala, MD, ABIHM, is a board-certified adult/geriatric psychiatrist/integrative and holistic medicine doctor. She is the founder of Trinergy Health & Psychiatry 2.0 in WI, which offers holistic psychiatry. References: Burgess P, Pirkis J, Jolley D, Whiteford H, Saxena S. Do nations' mental health policies, programs and legislation influence their suicide rates? An ecological study of 100 countries. Aust N Z J Psychiatry. 2004 Nov-Dec;38(11-12):933-9. doi: 10.1080/j.1440-1614.2004.01484.x. PMID: 15555028. https://pubmed.ncbi.nlm.nih.gov/15555028/ Chaste, P., & Leboyer, M. (2012). Autism risk factors: genes, environment, and gene-environment interactions. Dialogues in clinical neuroscience, 14(3), 281–292. https://doi.org/10.31887/DCNS.2012.14.3/pchaste Cohen D, Recalt A. Withdrawal effects confounding in clinical trials: another sign of a needed paradigm shift in psychopharmacology research. Ther Adv Psychopharmacol. 2020 Nov 6;10:2045125320964097. doi: 10.1177/2045125320964097. PMID: 33224467; PMCID: PMC7656873. Cosci F, Chouinard G. Acute and Persistent Withdrawal Syndromes Following Discontinuation of Psychotropic Medications. Psychother Psychosom. 2020;89(5):283-306. doi: 10.1159/000506868. Epub 2020 Apr 7. PMID: 32259826. Davies J, Read J. A systematic review into the incidence, severity and duration of antidepressant withdrawal effects: Are guidelines evidence-based? Addictive Behaviors. 2019; 97: 111-121. ISSN 0306-4603. https://doi.org/10.1016/j.addbeh.2018.08.027. Framer A. What I have learnt from helping thousands of people taper off antidepressants and other psychotropic medications. Ther Adv Psychopharmacol. 2021 Mar 16;11:2045125321991274. doi: 10.1177/2045125321991274. PMID: 33796265; PMCID: PMC7970174. Gøtzsche PC. Why I think antidepressants cause more harm than good. Lancet Psychiatry. 2014 Jul;1(2):104-6. doi: 10.1016/S2215-0366(14)70280-9. Epub 2014 Jul 9. PMID: 26360561. Gøtzsche PC. Long-Term Use of Benzodiazepines, Stimulants and Lithium is Not Evidence-Based. Clin Neuropsychiatry. 2020 Oct;17(5):281-283. doi: 10.36131/cnfioritieditore20200503. PMID: 34909004; PMCID: PMC8629043. Hazell L, Shakir SA. Under-reporting of adverse drug reactions : a systematic review. Drug Saf. 2006;29(5):385-96. doi: 10.2165/00002018-200629050-00003. PMID: 16689555. Henssler J, Heinz A, Brandt L, Bschor T. Antidepressant Withdrawal and Rebound Phenomena. Dtsch Arztebl Int. 2019;116(20):355-361. doi:10.3238/arztebl.2019.0355 Hengartner MP, Schulthess L, Sorensen A, Framer A. Protracted withdrawal syndrome after stopping antidepressants: a descriptive quantitative analysis of consumer narratives from a large internet forum. Ther Adv Psychopharmacol. 2020 Dec 24;10:2045125320980573. doi: 10.1177/2045125320980573. PMID: 33489088; PMCID: PMC7768871. Horowitz MA, Jauhar S, et al. A Method for Tapering Antipsychotic Treatment That May Minimize the Risk of Relapse. Schiz Bull. 2021 July; 47(4): 1116–1129, https://doi.org/10.1093/schbul/sbab017 Horowitz M, Wilcock M. Newer generation antidepressants and withdrawal effects: reconsidering the role of antidepressants and helping patients to stop. Drug and Therapeutics Bulletin 2022;60:7-12 https://med.stanford.edu/news/all-news/2011/07/non-genetic-factors-play-surprisingly-large-role-in-determining-autism-says-study-by-group.html https://www.survivingantidepressants.org/ https://pointofreturn.com/ https://www.madinamerica.com/2021/06/boy-interrupted-a-story-of-akathisia/ https://www.nytimes.com/1992/05/19/health/fda-panel-recommends-keeping-sleeping-pill-on-market.html Insel TR. Translating Scientific Opportunity Into Public Health Impact: A Strategic Plan for Research on Mental Illness. Arch Gen Psychiatry. 2009;66(2):128–133. doi:10.1001/archgenpsychiatry.2008.540 Johnny Andoh-Arthur & Samuel Adjorlolo (2021) Macro-level mental health system indicators and cross-national suicide rates, Global Health Action, 14:1, DOI: 10.1080/16549716.2020.1839999 Kendrick T, Geraghty AWA, et al. REDUCE (Reviewing long-term antidepressant use by careful monitoring in everyday practice) internet and telephone support to people coming off long-term antidepressants: protocol for a randomised controlled trial. Trials. 2020 May 24;21(1):419. doi: 10.1186/s13063-020-04338-7. PMID: 32448374; PMCID: PMC7245840. Middleton H, Moncrieff J. 'They won't do any harm and might do some good': time to think again on the use of antidepressants? Br J Gen Pract. 2011 Jan;61(582):47-9. doi: 10.3399/bjgp11X548983. PMID: 21401992; PMCID: PMC3020050. Nielsen M, Hansen EH, Gøtzsche PC. What is the difference between dependence and withdrawal reactions? A comparison of benzodiazepines and selective serotonin re-uptake inhibitors. Addiction. 2012 May;107(5):900-8. doi: 10.1111/j.1360-0443.2011.03686.x. Epub 2012 Jan 23. PMID: 21992148. Nielsen M, Hansen EH, Gøtzsche PC. Dependence and withdrawal reactions to benzodiazepines and selective serotonin reuptake inhibitors. How did the health authorities react? Int J Risk Saf Med. 2013;25(3):155-68. doi: 10.3233/JRS-130594. PMID: 24047687. Rajkumar AP, Brinda EM, Duba AS, Thangadurai P, Jacob KS. National suicide rates and mental health system indicators: an ecological study of 191 countries. Int J Law Psychiatry. 2013 Sep-Dec;36(5-6):339-42. doi: 10.1016/j.ijlp.2013.06.004. Epub 2013 Jul 17. PMID: 23870280. https://pubmed.ncbi.nlm.nih.gov/23870280/ Schafer A. Biomedical conflicts of interest: a defence of the sequestration thesis-learning from the cases of Nancy Olivieri and David Healy. J Med Ethics. 2004 Feb;30(1):8-24. doi: 10.1136/jme.2003.005702. PMID: 14872066; PMCID: PMC1757130. Sharma T, Guski LS, Freund N, Gøtzsche PC. Suicidality and aggression during antidepressant treatment: systematic review and meta-analyses based on clinical study reports. BMJ. 2016 Jan 27;352:i65. doi: 10.1136/bmj.i65. PMID: 26819231; PMCID: PMC4729837. Sørensen A, Juhl Jørgensen K, Munkholm K. Clinical practice guideline recommendations on tapering and discontinuing antidepressants for depression: a systematic review. Ther Adv Psychopharmacol. 2022 Feb 11;12:20451253211067656. doi: 10.1177/20451253211067656. PMID: 35173954; PMCID: PMC8841913. Spence D. Bad Medicine: The rise and rise of antidepressants. Br J Gen Pract. 2016 Nov;66(652):573. doi: 10.3399/bjgp16X687793. PMID: 27789499; PMCID: PMC5072904. This post was originally published at the author's Substack and is reprinted here with permission. Aruna's Newsletter Myths of mental illnesses - Let's break them down Myth 1: Mental illness is from a chemical imbalance in the brain. This is the most common myth peddled about cause of mental illnesses, likely perpetuated by BigPharma. Fact 1: Mental illness is a breakdown in the larger physiological functioning within a person. In other words it is a breakdown in the "hardware" of the body aka the mind-body-spirit syst… Read more a year ago · 3 likes · Aruna, MD We're so glad you found us here on Substack! In this era, it is vitally important that we're able to stay connected. Censorship is alive and well, and although we are still currently on social media, we may not be for long.