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Welcome to your reliable source for health news udates,
 nutrition and anti-aging tips.

HEALTH NEWS UPDATES 

Hello to all new readers! 

The goal of this site and my writings will be to present  information that helps those readers interested in taking a proactive role in protecting their lives and the lives of their loved ones from the ravaging effects of time on our bodies at the CELLULAR LEVEL. 

The explanations, solutions and protocols that will be spelled out and presented to you will be done at a high level of scientific explanation but with the appropriate descriptions necessary so that any one who is interested will become knowledgable and able to begin slowing or even reversing the hands of time.  For more Information click here or on  Anti-Aging Tab Above.     – – Curt Hendrix M.S., C.C.N., C.N.S.                                 

Please visit my new blog site… www.CurtHendrix.com

Thank you for stopping by but I have moved.  Redirect to www.CurtHendrix.com

Sincerely,

Curt Hendrix, M.S. C.C.N. C.N.S

Say “NO” to Osteoporosis Drugs and High Dose Calcium for Preventing Bone Fractures

Your physician tells you that your Bone Mineral Density (BMD) is low (2.5 standard deviations below average and that you have osteoporosis) and he wants you to go on one of the prescription medications to prevent bone fractures. He or she goes on to tell you that these drugs have been found to reduce your risk of a fracture by 50%. Sounds impressive and necessary…so you get nervous. Just the image of an incapacitating hip fracture, is enough to make you rush out to fill a prescription for bisphosphonate drugs like Fosamax, Boniva or Actonel. Aclasta, Aredia, Bondronat, Didronel, Reclast, Skelid and Zometa.

Being scared sometimes makes people do things too quickly without gathering all of the facts. Also over reliance on their doctors recommendation without independent research of their own, can sometimes lead to uninformed choices.

As you will learn shortly, these drugs can have some very serious side-effect and in addition, many experts are troubled by the quality of bone that these drugs create. In addition the 50% reduction in fracture risk quoted by the manufacturers of these drugs and some physicians, is at best misleading and at worst down right deceptive.

Let’s say that everyone had a 100% risk (a certainty, 100 out of 100 people would all have a fracture sometime after age 65). Then a drug that reduced that risk by half so that only 50 out of 100 people would have a fracture, might be a drug worth taking, assuming it was safe and wasn’t going to hurt you because of serious side-effects. This drug (if one existed, it doesn’t) could legitimately state it reduced fracture risk by 50%

What if your risk was only 2% of having a fracture sometime after age 65? In others words only 2 out of every hundred people will experience a fracture and 98 will never have one. Another way of saying this, is that if you take absolutely NOTHING, the odds are 98% in your favor of never having a fracture. Would you then be in a rush to use this or any other drug?

How do drug manufacturers play with the quoted efficacy percentages to fool you into thinking these drugs work much better than they really do?

Well, they do a study approved by the FDA and show that when you take their drug, instead of 2 people out of 100 people experiencing a fracture, only 1 person out of 100 people experienced a fracture. So they report the drop from 2 out of 100 to 1 out of 100 people as a 50% reduction in fracture rate. And to make matters worse, many physicians quote this misleading 50% drop in fracture rate to their patients.

Another way of putting this into perspective is that for every hundred people who take this drug, 98 of them didn’t need it, but it gets worse. The 98 who didn’t need but took it anyway are now exposed to, what in some cases, can be very serious side-effects.

In addition to the multiple, potential side-effects of these drugs which will be listed shortly, these drugs do not create new healthy bone, instead they create bone that is unnatural and nothing like new bone formed by the body.

Instead of the body’s normal process of breaking down old bone (known as resorption, which is carried out by cells called osteoclasts) and rebuilding new strong bone with other cells known as osteoblasts, these drugs stop the rebuilding of new bone by stopping resorption (turning off the osteoclast activity).

So people wind up with bone that is architecturally very different from new bone created by the body. This bone does allow for minerals to be absorbed which can quickly in the short term reduce fracture risk by the tiny absolute amount described above, but many researchers are concerned about the long-term wisdom of using these drugs to create this “unnatural type of bone”.

In fact, recent research has shown an increase in femur fractures in patients who have taken these drugs for 5 or more years. These drugs have demonstrated no benefit for primary prevention. This means that for men or women who may have below average BMD (bone mineral density) but whom are not diagnosed with osteoporosis, there is no reason to take these drugs, yet the drug companies and some physicians recommend them to these lower risk patients as well. It just doesn’t make sense.

So, In addition to not giving much absolute protection from fractures, you will also be exposed to the following side-effects, some of which, though low in risk, can be very serious and even life threatening:

  • Ulcers of the esophagus
  • Esosphageal cancer
  • Upper GI irritation
  • Irregular heartbeat
  • Fractures of the femur
  • Low calcium in the blood
  • Skin rash
  • Joint, bone, and muscle pain
  • Jaw bone decay (osteonecrosis)
  • Increased parathyroid hormone (PTH)

 

*Users of some of these drugs can develop osteonecrosis of the jaw which is associated with significant and death of jawbone tissue. The Journal of the American Dental Association reports that osteonecrosis is actually more common than initially thought.

**An article in the New England Journal of Medicine stated that 23 cases of esophageal cancer have been reported due to Fosamax. Then, in an issue of the American Dental Association, were reports that the drug’s jaw die off risk is actually more common than initially thought. The jaw bone die off is actually known as a disease.

*** As reported by the American Society of Bone and Mineral Research

Sensible, Effective and Much Safer Options to Reduce Your Fracture Risk

High dose calcium is NOT a needed or even sensible option, no matter what your doctor tells you.

Regarding Calcium and the ubiquitous advice given by so many healthcare professionals to consume anywhere from 1000-1500 mg. for bone health, it is just plain wrong and recent studies indicate that these high levels of calcium are potentially dangerous to your cardiovascular system. Increasing both calcification of arteries and MI risk.

The problem is not that most of us don’t get enough calcium but that the calcium we get doesn’t get absorbed efficiently into our bones. This calcium is then free and available to go deposit where we don’t want it, into the insides of our arteries, causing calcification which can lead to decreased arterial function, high blood pressure and cardio-vascular disease.

Cultures that consume far less than the 1500 mg of calcium per day recommended by many physicians, experience much lower fracture rates than we do. This is because their diets contain some specific ingredients that help calcium to enter their bones.

These two ingredients are Vitamin D and Vitamin K. In the proper amounts both of the simple vitamins have been shown to be incredibly safe and healthy for many reasons beyond just bone health, and can safely decrease fracture risk in susceptible people.

Two recent studies, one examining the fracture reducing potential of bisphosphonate drugs and the second measuring the fracture reducing potential of Vitamin D, demonstrated that Vitamin D is perhaps more effective than the drugs, with none of the inherent risks and side-effects of the drugs.

Interestingly, several studies have shown that both Vitamin K-1 and K-2 have decreased fracture risks in humans without increasing Bone Mineral Density (BMD).

I suggest that for normal healthy, men and women no more than 500-750 mg /day of calcium is necessary. If you have normal digestive function calcium carbonate is fine despite what certain advertisers state. If you do have digestive issues and perhaps are low in stomach acidity, then calcium citrate is a good choice.

Regarding the amounts of Vitamin D to take, I suggest that you start with 2500 IU per day. When you get your blood checked ask your physician to also measure you calcium levels. I believe optimum levels are between 50 ng/ml – 80 ng/ml.

As for the Vitamin K, though both form K-1 and K-2 have been shown to work, a product containing a combination of both K-1 and K-2 in the amounts of 1-2 mg (1000-2000 mcg) and 200 mcg respectively should be adequate.

Knowledge is Power. Empower your health,

Curt Hendrix, B.S. M.S. C.C.N. C.N.S.

Cougar Tips – Anti Aging Tips for Women Who Wish To Remain Healthy, Vibrant & Sexy Into The Later Years Of Life

COUGAR TIPS!

Until recently, the idea of being “attacked” by a cougar was frightening to me!  But, times change, definitions change and now it would probably be a compliment.

But wait, the anti-aging scientist within me screamed out! There is more to consider!  “What does it take besides meeting the age definition of a “Cougar”, to perform physically, mentally and emotionally like a major league “cougar”?

Are there some hints or advice that I can offer to aspiring, or for that matter, established “cougars” that will keep them at the “top of their game”?

Yes there are!  Here are several of the main “biochemical/physiological/hormonal training” concepts that will keep your prey (is conquests a better word) hard pressed to keep up with you!

The Brain is a very sexy organ

It is essential to remember that sexual thoughts and stimulation start in the brain and then travel to other parts of the body.   Ask any one that is having a migraine how sexy they feel at that moment.

Certain neurotransmitters like dopamine and hormones that initiate the “sexual response”, (that “turned on” feeling), start their physiological magic in the brain, not between the legs!  Stress, sickness, lack of exercise and poor nutrition can all lead to deficiencies in these chemicals necessary for achieving heighten sexual feelings. 

What can we do to maximize our “turned-on” neurotransmitters that enhance the likelihood and intensity or orgasm?

The causes of Low Female Libido and female sexual dysfunction                                  

The most important neurotransmitter governing our sense of craving, lust, desire, need for satisfaction and pleasure is Dopamine (DA). Work hard, earn more money, dress beautifully, attract the opposite sex, eat-survive or the pleasure of taste sensation.  It’s all about being rewarded!

Adequate levels of dopamine turn on your “I want to feel good/reward circuitry in your brain and sexual satisfaction is right at the top of those feelings and cravings.

The reward circuity is there for continuation of the species.  Desire for sex means our genes will be passed on.  Desire for food means we will survive.

Just prior to orgasm, in normally functioning, orgasmic women, dopamine levels are at a high.  Dopamine levels are often lower in non-orgasmic women.

Certain supplements and foods can increase dopamine levels:

L-tyrosine is an amino acid. It is also the precursor of the neurotransmitter dopamine (amongst others). It is found in dairy products, meats and fish.

Tyrosine has been successfully studied for its benefits against stress, and stress is often a major reason for sexual dysfunction and lack of orgasm. 

Depression also negatively effects sexual desire and performance and tyrosine has demonstrated human benefits here as well.

We need B vitamins (especially B-6 and folic acid) for tyrosine to convert to dopamine.

1000 mg/day of tyrosine taken with a B-complex vitamin is recommended.

Deep sleep, fish oils, salmon, cottage cheese, steak, low fat yogurt, bananas, avocado and spices can all increase dopamine levels and sex drive.

OTHER OPTIONS FOR LOW LIBIDO OR ORGASMIC DYSFUNCTION

PROLACTIN – Suppressing dopamine is so important that nature uses an additional neurochemical to curtail our sexual desire. It’s called prolactin. If dopamine creates desire and cravings, then prolactin decreases them.

PROLACTIN IS A HORMONE FROM THE PITUITARY THAT SIGNALS THE PRODUCTION OF MILK IN THE BREASTS WHEN PREGNANT. High blood level of prolactin often causes low estrogen levels, infertility and a decrease in menstruation some women may experience a loss of libido (interest in sex). Intercourse may become painful because of vaginal dryness.

The good news is that some of the dopamine raising suggestions we gave above may reduce prolactin levels that are too high and causing decreased libido and orgasmic function.

Low testosterone women produce only small, but necessary quantities of testosterone which helps with muscle strength, bone mass and sexual function. Testosterone levels decrease with age and restoring testosterone levels may help improve well-being and libido. Low levels in women cause problems of low libido and difficulty in achieving orgasms. A 2004 study demonstrated that both premenopausal and postmenopausal women with low libido exhibited lower testosterone levels than age-match women with healthy sex drive and ability to achieve orgasm.  Ask your physician to check your testosterone levels. Optimal levels for women are around 70-100 ng/ml (a ng is a nanogram which is 1 billionth of a gram which is a 28th of an ounce).  If you are much lower, your doctor can prescribe a lose testosterone regimen that can return your levels to where they should be.  A recent study indicated that 300 mcg. of testosterone via a patch, increased sexual desire in postmenopausal women.

SEXUAL AROUSAL INTENSITY AND VAGINAL SEXUAL RESPONSE TIME IN WOMEN IMPROVED BY COMBINATION OF L-ARGININE AND YOHIMBINE

Within 60 minutes of receiving the combination of 6 grams of L-argininine and 6 mg of yohimbine vaginal sexual response to an erotic film was substantially increased.

This result comes as no surprise to me being that L-arginine improves blood flow and yohimbine does too as well as having libido enhancing qualities.

Though yohimbine can raise blood pressure in some people, at this very low dose it is unlikely.  If you are taking anti-depressants, I would not recommend taking yohimbine.  If you feel excessively nervous while taking yohimine, discontinue its use.

For women who would like to implement some of the choices listed above, I would suggest trying the tyrosine, yohimbine/L-arginine supplements before trying prescription drug options mentioned in this article.

“The Heart” or “Sex is an Aerobic Exercise”

In poetry, the “heart” is the quintessential sources of emotions but actually it’s the brain! But the role of the heart in sexual performance and overall health cannot be overstated.

Both men and women reproductive and sexual organs require significant and continued blood flow to maintain an intense and on-going sexual encounter.

The heart has to be capable of delivering sufficient and on-going quantities of blood to these areas and the vasculature (arteries and veins) have to be youthful and flexible enough to receive and maintain the blood flow once it arrives.

CoQ-10 (Coenzyme Q-10) is a supplement that is involved in the production of energy. It is particularly helpful to the heart where it helps heart cells to produce energy efficiently which can take the load off of the heart and make it healthy and strong.

This can be very helpful in producing the youthful energy required for passionate love making.

 

 

Viagra for women?

Recent studies suggest that 50 mg doses of Viagra increased both clitoral blood flow and sexual satisfaction scores in women who were experiencing orgasmic dysfunction.

You may want to consider speaking with your physician to see if this is an option to pursue. 

Foods that enhance blood flow

Watermelon, dark chocolate, asparagus, spices,  black pepper, nutmeg, tumeric, garlic, sauerkraut, oysters, bananas, avocados, nuts and fish (fish oils)

The “Core” of the matter

The sex act and the different positions that can be assumed during creative and passionate sex require a certain degree of strength, especially if prolonged encounters are desired.

The strength of the central “core” of your abdominal area, as well as the strength and tone of the pubococcygeus muscle group (PC) (in your pelvic area)  is the key factor in determining how well and how long you can perform in the different sexual positions as well as your ability to orgasm.

Kegel exercises for the PC and 2 of the most effective core strengthening exercise are described below. Stay with the 3 simples exercise for 1-2 months and you will experience a notable improvement in your sex life.

The strength and tone of the pubococcygeus muscle group (PC) is vital to achieving consistent orgasms and maintaining urinary continence as well.

Stress as well as poor strength and tone of the PC group can lead to unconscious tightening of the buttocks, abdomen and thighs, which is known to interfere with the ability to reach orgasm.

Most women have heard of Kegel exercises but very few ever do them on a consistent basis. Studies have shown that both women and men experience more consistent and intense orgasms after doing these exercises several times a day for 2 months.

Kegel Exercise – Really works – don’t leave them out and they’re easy to do any place.

To isolate and identify where your PC muscles is and what it feels like when it is contracted, when the bladder is empty, insert one of your fingers into the vagina up to the first knuckle.

Pretend to urinate and try to stop the flow. The muscle that tightens around your finger is the PC.  Now you will now clearly where it is located and how it feels when it is tightened.

At least 4 times a day (more is better) tighten and release the PC 50 times.  This will also release any stress and induces tension in the buttocks, abdomen and thighs.

You can do these exercises anywhere. In a chair, standing up, lying down.

Two of the best and easiest “Core-strengthening” exercises ore the –Reverse Crunch or the Pelvic Thrust and the Quadruped.

You can do either the Reverse Crunch or the Pelvic Thrust (whichever you prefer. I energetic do both) and then do the Quadruped.

Reverse Crunch – Lying flat on your back extend both legs straight out towards the ceiling.  Keeping your lower back flat to the floor just raise and lower you buttock of the floor. (The only part of your body leaving the floor should be the buttocks).

Do this 30 times, rest for 45 seconds and repeat for another 30 times. Do this everyday for impressive results. 

The Pelvic Thrust – This is actually the same movement as the Reverse crunch but for women who find extending their legs straight out towards the ceiling uncomfortable. Repeat exactly as instructed for the Reverse Crunch.

The Quadruped – This core building exercise gets to the muscles of the back as well that are considered to be essential to total core strength.

Go on a carpeted floor or mat, and rest on you hands and knees, with your hands aligned shoulder width.   Extend your right arm out straight out towards the wall and hold it there for 20 seconds.  Place it back on the floor and do the same with your left arm.

Then replace the arm back on the floor and extend the right leg out behind you and hold for 20 seconds, retract and extend the left leg and do the same.

When this gets too easy, extend opposite limbs together. I.e. right leg and left arm, then left leg and right arm, hold each for 20 seconds.  Rest for 1 minute and repeat. Do daily.

Looking good naked

There is no doubt about the multiple health/cardiovascular benefit of consistent, moderate, exercise programs.

But when it comes to looking good in or out of your clothing, if you were only going to dedicate your efforts in this area to either a healthy diet or exercise…………….the healthy diet wins by a mile.  It’s not even close.

Think about it!  Go on the treadmill for an hour and burn maybe 400 calories.  Eat a cupcake in 1 minute and all of the calories lost on the treadmill are instantly gained back!

I speak with hundreds of women, who do more aerobic exercising than I will ever do. Many use weights or weight machines at their gym.  Many have pretty good musculature which is unfortunately covered by a layer of FAT!

The fat covering these exercised muscles can actually make them look chunkier than they like. Reduced caloric intake will get rid of that fat when aerobic exercise that is not accompanied by caloric reduction will not be anywhere near as effective.

HEALTHY EATING TRUMPS EXERCISE EVERYTIME!

Of course, combine them both and then the results speak for themselves.

The quality of your skin is obviously an important factor in how good you look and how young you look.

Keeping Your Skin Young looking

We have probably all seen thin, in-shape women, whose skin folds and hangs, despite low levels of body fat.  This is an example of the internal damage that can happen to the collagen and elastin levels in our skin that keeps it looking tight and young.

While even the best of creams and lotion can have some topical benefits, the true quality of your skin is determined by the aging processes that are occurring WITHIN your body.

Next we discuss what foods and supplements help protect your skin (and hair) and keep it young looking and protected, inside and out, from the damaging effects of aging.

Here are some ingestible and other things that will keep your skin looking young.

1-Grape seed extract   How does taking grape-seed extract help prevent wrinkles?

GSE helps with both blood flow (protects capillary integrity) to the skin and reduces free radical damage to the skin. Some research indicates that it inhibits the enzyme that breaks down elastin, the protein that keeps our skin tight. When our skin doesn’t snap back into place in certain places, the elastin has been damaged. GSE will help the skin to keep a youthful appearance.  Take at least 125 mg/day of GSE.

2-Tea tree and citrus oils topically (not ingestible) help tone skin between washings via their astringent (skin tightening) effects.

3- Vitamin C is biochemically crucial to the synthesis of collagen in our bodies. A minimum of 400 mg/day is recommended.

4- Antioxidant laden foods – Foods rich in vitamin A and vitamin C and other antioxidants, include brightly colored fruits and vegetables, such as squashes, sweet potatoes, carrots, leafy greens, tomatoes, strawberries, and kiwi. Vitamin E is found in a variety of nuts and their oils and wheat germ.

5 – Water hydrates the skin from the inside out, so practice drinking enough water that       you rarely get thirsty.

6 – Avoid smoking, few things are more destructive to skin quality. It can literally starve the skin of oxygen and destroy its youthful appearance.

7- Choose ‘Smart’ anti-aging Fats!

The essential fatty acids EPA (eicosapentanoic acid) and DHA (docosahexanoic acid) found in fish oils and the essential fatty acid ALA (alpha linolenic acid) found in flax seed oil are anti-inflammatory, help with circulation and can add to the youthful quality of your skin in addition to cardiovascular, brain and multiple other benefits.  Try to get at least 500 mg/day of EPA/DHA in total. This can usually be achieved by taking 2 softgels of a well made fish oil product.

You can also get benefits from taking a tablespoon of flax oil a day.

I hope you’ve enjoyed reading this article and really do incorporate all or most of its suggestions into your day-to-day lifestyle.  I just realized, indirectly, I’m probably going to make a lot of men in their 20’s and early thirties very happy.

P.S. It’s tough for a Cougar to be at her best when suffering from a migraine. When a migraine occurs it’s too late for a romantic evening.  Preventing them from occurring is the real answer to the problem.

I’ve received two world-wide patents for the all natural, migraine prevention medicine I discovered.  If you are a sufferer, check out http://www.migrelief.com.

For those of you who are also interested in learning about the bio-chemistry (made easy) of aging, and what you can do to stop it, please link to our anti-aging site called “Aging is War on the Cellular Level”.

We can get you where you want to go, you’re only a “click” away!

Curt Hendrix M.S. C.C.N.  C.N.S

Say “NO” to High Dose Calcium and Osteoporosis Drugs for Preventing Bone Fractures

Your physician tells you that your Bone Mineral Density (BMD) is low (2.5 standard deviations below average and that you have osteoporosis) and he wants you to go on one of the prescription medications to prevent bone fractures. He or she goes on to tell you that these drugs have been found to reduce your risk of a fracture by 50%. Sounds impressive and necessary…so you get nervous. Just the image of an incapacitating hip fracture, is enough to make you rush out to fill a prescription for bisphosphonate drugs like Fosamax, Boniva or Actonel. Aclasta, Aredia, Bondronat, Didronel, Reclast, Skelid and Zometa.

Being scared sometimes makes people do things too quickly without gathering all of the facts. Also over reliance on their doctors recommendation without independent research of their own, can sometimes lead to uninformed choices.

As you will learn shortly, these drugs can have some very serious side-effect and in addition, many experts are troubled by the quality of bone that these drugs create. In addition the 50% reduction in fracture risk quoted by the manufacturers of these drugs and some physicians, is at best misleading and at worst down right deceptive.

Let’s say that everyone had a 100% risk (a certainty, 100 out of 100 people would all have a fracture sometime after age 65). Then a drug that reduced that risk by half so that only 50 out of 100 people would have a fracture, might be a drug worth taking, assuming it was safe and wasn’t going to hurt you because of serious side-effects. This drug (if one existed, it doesn’t) could legitimately state it reduced fracture risk by 50%

What if your risk was only 2% of having a fracture sometime after age 65? In others words only 2 out of every hundred people will experience a fracture and 98 will never have one. Another way of saying this, is that if you take absolutely NOTHING, the odds are 98% in your favor of never having a fracture. Would you then be in a rush to use this or any other drug?

How do drug manufacturers play with the quoted efficacy percentages to fool you into thinking these drugs work much better than they really do?

Well, they do a study approved by the FDA and show that when you take their drug, instead of 2 people out of 100 people experiencing a fracture, only 1 person out of 100 people experienced a fracture. So they report the drop from 2 out of 100 to 1 out of 100 people as a 50% reduction in fracture rate. And to make matters worse, many physicians quote this misleading 50% drop in fracture rate to their patients.

Another way of putting this into perspective is that for every hundred people who take this drug, 98 of them didn’t need it, but it gets worse. The 98 who didn’t need but took it anyway are now exposed to, what in some cases, can be very serious side-effects.

In addition to the multiple, potential side-effects of these drugs which will be listed shortly, these drugs do not create new healthy bone, instead they create bone that is unnatural and nothing like new bone formed by the body.

Instead of the body’s normal process of breaking down old bone (known as resorption, which is carried out by cells called osteoclasts) and rebuilding new strong bone with other cells known as osteoblasts, these drugs stop the rebuilding of new bone by stopping resorption (turning off the osteoclast activity).

So people wind up with bone that is architecturally very different from new bone created by the body. This bone does allow for minerals to be absorbed which can quickly in the short term reduce fracture risk by the tiny absolute amount described above, but many researchers are concerned about the long-term wisdom of using these drugs to create this “unnatural type of bone”.

In fact, recent research has shown an increase in femur fractures in patients who have taken these drugs for 5 or more years. These drugs have demonstrated no benefit for primary prevention. This means that for men or women who may have below average BMD (bone mineral density) but whom are not diagnosed with osteoporosis, there is no reason to take these drugs, yet the drug companies and some physicians recommend them to these lower risk patients as well. It just doesn’t make sense.

So, In addition to not giving much absolute protection from fractures, you will also be exposed to the following side-effects, some of which, though low in risk, can be very serious and even life threatening:

  • Ulcers of the esophagus
  • Esosphageal cancer
  • Upper GI irritation
  • Irregular heartbeat
  • Fractures of the femur
  • Low calcium in the blood
  • Skin rash
  • Joint, bone, and muscle pain
  • Jaw bone decay (osteonecrosis)
  • Increased parathyroid hormone (PTH)

*Users of some of these drugs can develop osteonecrosis of the jaw which is associated with significant and death of jawbone tissue. The Journal of the American Dental Association reports that osteonecrosis is actually more common than initially thought.

**An article in the New England Journal of Medicine stated that 23 cases of esophageal cancer have been reported due to Fosamax. Then, in an issue of the American Dental Association, were reports that the drug’s jaw die off risk is actually more common than initially thought. The jaw bone die off is actually known as a disease.

*** As reported by the American Society of Bone and Mineral Research 

Sensible, Effective and Much Safer Options to Reduce Your Fracture Risk

High dose calcium is NOT a needed or even sensible option, no matter what your doctor tells you.

Regarding Calcium and the ubiquitous advice given by so many healthcare professionals to consume anywhere from 1000-1500 mg. for bone health, it is just plain wrong and recent studies indicate that these high levels of calcium are potentially dangerous to your cardiovascular system. Increasing both calcification of arteries and MI risk.

The problem is not that most of us don’t get enough calcium but that the calcium we get doesn’t get absorbed efficiently into our bones. This calcium is then free and available to go deposit where we don’t want it, into the insides of our arteries, causing calcification which can lead to decreased arterial function, high blood pressure and cardio-vascular disease.

Cultures that consume far less than the 1500 mg of calcium per day recommended by many physicians, experience much lower fracture rates than we do. This is because their diets contain some specific ingredients that help calcium to enter their bones.

These two ingredients are Vitamin D and Vitamin K. In the proper amounts both of the simple vitamins have been shown to be incredibly safe and healthy for many reasons beyond just bone health, and can safely decrease fracture risk in susceptible people.

Two recent studies, one examining the fracture reducing potential of bisphosphonate drugs and the second measuring the fracture reducing potential of Vitamin D, demonstrated that Vitamin D is perhaps more effective than the drugs, with none of the inherent risks and side-effects of the drugs.

Interestingly, several studies have shown that both Vitamin K-1 and K-2 have decreased fracture risks in humans without increasing Bone Mineral Density (BMD).

I suggest that for normal healthy, men and women no more than 500-750 mg /day of calcium is necessary. If you have normal digestive function calcium carbonate is fine despite what certain advertisers state. If you do have digestive issues and perhaps are low in stomach acidity, then calcium citrate is a good choice.

Regarding the amounts of Vitamin D to take, I suggest that you start with 2500 IU per day. When you get your blood checked ask your physician to also measure you calcium levels. I believe optimum levels are between 50 ng/ml – 80 ng/ml.

As for the Vitamin K, though both form K-1 and K-2 have been shown to work, a product containing a combination of both K-1 and K-2 in the amounts of 1-2 mg (1000-2000 mcg) and 200 mcg respectively should be adequate.

Knowledge is Power.  Empower your health,

Curt Hendrix

Weight Loss – Attain Maximum Results By Calculating Your Specific Calorie Consumption Target

CALCULATING YOUR TARGET CALORIE CONSUMPTION – PER YOUR SPECIFIC SIZE, ACTIVITY LEVEL AND LIFESTYLE SHOULD START WITH DETERMINING YOUR BMR (Basal Metabolic Rate)

If you have ever thought about going on a diet, you probably know that to lose weight you have to burn more calories than you consume from your meals.

Calories are units of energy contained in the foods you eat.  So you need to be able to answer the question, “How many calories do I need to consume every day, given my particular lifestyle and level of activity to BREAK EVEN?” (By break even I mean the number of calories you can consume daily, that will neither cause weight loss or weight gain).

In order to calculate this “break even” number of calories, you first have to determine your “BMR” (basal metabolic rate).  In simple terms this is the number of calories you need to fuel basic body functions only.  Imagine getting up and staying in bed and not walking or doing any other kind of work or exercise. The amount of calories required to do this is your BMR.

A simple formula allows both men and women to calculate their BMR.

For women:

Multiply your weight in pounds by 4.35 (write down that amount, and call it # 1).
Multiply your height in inches by 4.7 (write down that amount, and call it # 2).
Multiply your age in years by 4.7 (write down that amount, and call it # 3).
Add # 1 and # 2 together and to that amount add 655 (write that down and call it # 4).
Finally, subtract # 3 from # 4 (#4 minus #3) and THAT IS YOUR BMR in calories. 

For men:

Multiply your weigh in pounds by 6.23 (write down that amount and call it # 1).
Multiply your height in inches by 12.7 (write down that amount and call it # 2).
Multiply your age in years by 6.8 (write down that amount and call it # 3).zza
Add # 1 and # 2 together and to that amount add 66 (write that down and call it # 4).
Subtract # 4 from # 3 (#3 minus #4) and that amount is your BMR in calories.

Remember your BMR is just the minimum amount of calories you need to keep your body functions running, it doesn’t’ reflect the additional calories you need to provide energy for walking around and doing physical tasks.  So now that you know your BMR you can multiply it by the following factors that vary depending upon how active you are. 

If you basically sit at a desk all day and don’t exercise on a consistent basis then multiply your BMR by 1.2 
If you are slightly active (light exercise 1-3 days a week) multiply your BMR by 1.375
If you are moderately active (moderate sports 3-5 days a week) multiply your BMR by 1.55
If you are very active (hard exercise 5-7 days a week) multiply your BMR by 1.725

The result of multiplying your BMR times these factors gives you the amount of calories you can consume daily without losing or gaining weight.  If you are extremely muscular, with little body fat, you can consume 15-20% MORE than you calculated to maintain your current weight.  If you are over-weight by 30 lbs or more, you need to consume 15-20% LESS than you calculated to maintain your current weight.

Ok! Now you know how many calories you can consume daily to maintain your current weight, but many of you reading this article will want to be able to calculate how many LESS calories you will have to eat daily to lose weight.

Since a pound of fat contains about 3500 calories, to lose a pound of fat a week you have to create a caloric deficit of 3500 calories. Dividing 3500 by 7 = 500 calories.

So you have to take in 500 calories less than your calculated amount every day to lose one pound of fat each week.  This may not sound like a lot but at the end of four months you will have lost 16 lbs of fat.

If in addition to the reduction in daily calorie intake, if you also introduced a daily 30 minute walk, you would lose 24 lbs. of fat in four months.  That’s pretty darn good!

Excess weight places undue strain on your heart and joints and is known to increase the risk of cancer, arthritis, diabetes and even dementia.   Also, a recent study from Tufts University has shown that caloric restriction in humans actually boosts our immune response.  For more information about caloric restriction and longevity please read my previous Ezine article:  http://ezinearticles.com/?Caloric-Restriction-=-Weight-Loss-and-Longevity&id=4238613

I hope that I didn’t overwhelm you with math but made it easier for you to determine specifically what you need to do to get slimmer and healthier.

I wish you the best of health,

Curt Hendrix B.S. M.S. C.C.N. C.N.S.

Moderate Aerobic Exercise Can Lead to Good Quality Sleep

Not enough can be said about the importance and health benefits of getting consistent, quality sleep at any age.

Many of the regenerative functions of the body occur when we are sleeping. Migraines increase in those who don’t sleep well. Immune function can be compromised and fatigue and depression are also associated with poor sleep.

A recent study a Northwestern University, studied the effects of aerobic exercise, in people 55 of age and older.  This particular age group often has chronic insomnia.

After 4 months of moderate aerobic exercise, the researchers found that, this group of people suffering from chronic insomnia:

  • Fell asleep and stayed asleep significantly faster
  • Reported less depression
  • Had less day time sleepiness
  • Felt more vital and energetic

Other studies of the effects of aerobic exercise in similar age groups have also shown that aerobic exercise may protect brain function as well. 

Get your loved ones who may be a bit too sedentary, to start doing moderate aerobic exercise at least 5 times a week.  Something as moderate as a 20 minute walk at a reasonable pace, would be excellent.

Curt Hendrix M.S. C.C.N. C.N.S.