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	Keeping magnesium levels high reduces risk of fractures, study suggests	Darrell Miller	4/18/17
	How to Build Strong Bones	Darrell Miller	11/7/16
	First, the Painful Inflammation	Darrell Miller	4/3/08
	Pregnant and eating for two...	Darrell Miller	10/21/05

Date: April 18, 2017 11:44 AM
Author: Darrell Miller (support@vitanetonline.com)
Subject: Keeping magnesium levels high reduces risk of fractures, study suggests

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Date: November 07, 2016 02:31 AM
Author: Darrell Miller
Subject: How to Build Strong Bones

You often heard your mother keep saying it when you were younger; also you hear your doctor say it even now "If you don't drink your milk, your bones will get weak."

Weak bones, joint pains due to lack of calcium and other vitamin deficiencies are fast becoming common. If you are amongst those who suffers from either, it is important that besides your weekly visit to your chiropractor, you also chalk out a healthy diet that is essentially good for your bones. There are plenty of bone-building foods that contribute to stronger bones, lesser joint pains and healthier bodies.

Foods Essential for the Bones

• Nuts- Most nuts, particularly walnuts contain omega 3 fatty acids that help in reducing bone breakdown. Brazil nuts are an excellent source of magnesium, much needed for bone formation and strengthening. Peanuts and almonds are packed with potassium and are an excellent source of protein which helps keep the bones strong.
• Milk- Milk and most dairy products like cheese and yogurt are excellent sources of calcium. Everybody knows the role calcium plays in building strong bones, teeth, and nails. Thus at least 2 cups of milk and milk products must be consumed daily to get the body's required calcium content.
• Seeds- Almost all seeds like flax seeds, pumpkin seeds, sunflower seeds and even sesame seeds are extremely rich in nutrients and vitamins, specifically the bone-building mineral magnesium.
• Leafy Vegetables- Vitamin K cuts calcium loss in urine, and its deficiency is known to increase the risk of hip fractures. Leafy green vegetables contain Vitamin K, Calcium, and Magnesium which are crucial to bone development.
• Eggs- The yolk of an egg can give you about 6 % of the Vitamin D required by your body. Whole eggs are thus considered very good for bones. They are also high in protein.
• Soy Milk- Lactose intolerance is common amongst Americans and soy milk is thus an excellent option for all those looking to get their dose of calcium but allergic to milk. Tofu is another food rich in calcium that can be consumed for better bone mass.
• Fish- Salmon, Sardines, and Tuna are all excellent food to consume for bone building and strengthening. These fish contain extremely high levels of vitamin D and also omega 3 fatty acids essential for health and constant bone formation.

(https://vitanetonline.com:443/forums/Index.cfm?CFApp=1&Message_ID=3399)

Date: April 03, 2008 12:43 PM
Author: Darrell Miller (dm@vitanetonline.com)
Subject: First, the Painful Inflammation

Inflammation occurs because of the reaction of your immune system to what it perceives as being the presence in your tissues of dangerous foreign particles. Your immune system generally reacts to particles. Typical particles are bacteria and viruses, pollen, smoke, your own body cells that are not doing what they should, moulds and fungi, and various other things that can circulate in your blood.

There are several reasons for the immune system being activated, some of them historical due to your body having an imprinted memory of previous bacteria and viruses that it has dealt with, and others the reaction to new invaders that it has never met before, and for which your immune system creates antibodies to destroy. Another is the recognition of abnormal body cells that have to be destroyed before they can proliferate, and yet another is when the immune system gets confused and itself damages your own tissues such as in rheumatoid arthritis.

Whatever the cause, inflammation is a common result of the immune system going to work, and can be extremely painful. It can cause damage to our own joints, vascular system and major organs, although treatment of the inflammation does not reduce the effectiveness of the immune response. You can safely treat the inflammation with anti-inflammatories and painkillers without the condition getting worse.

Common physical manifestations of inflammation are the swollen and painful joints of rheumatoid arthritis (osteoarthritis is not an immune response), the swelling in the airway of asthma, the spots and swellings of measles and chickenpox, the lesions of psoriasis and the swelling and pain of abrasions and cuts that have gone ‘septic’ or ‘poisoned’. The latter two are simply examples of the effect of phagocytes and leucocytes on bacterial infection – the white blood cells and their cohorts!

The reason that inflammation causes pain is that it affects nerve endings, and causes pressure against the damaged tissues that initiated the immune response. Although regular painkillers can control the pain of inflammation to an extent, they are generally not the ideal treatment. Herbal treatments are not necessarily always the ideal treatments either, but boswellia is one herb that has been proved to be effective in reducing the pain of inflammation.

(https://vitanetonline.com:443/forums/Index.cfm?CFApp=1&Message_ID=1739)

Date: October 21, 2005 01:36 PM
Author: Darrell Miller (dm@vitanetonline.com)
Subject: Pregnant and eating for two...

Not - Quite - Dual - Nutrition

It’s time to ditch a dietary cliché often foisted on expectant moms. “try to keep in mind that you are not eating for two, you are carefully eating for one,” write Catherine Jones and prenatal nutrition expert Rose Ann Hudson in Eating for Pregnancy (Marlowe & Company), who add that pregnancy “is not a time to skip meal, eat junk food or lad up on empty calories for quick energy.” The idea is to eat a nutritious diet that allows you to gain weight gradually as your baby grows.

It helps to be at a healthy weight when starting a family. Being overweight makes conception more difficult, and at least one study ahs found a link between excess maternal weight and the risk of a birth defect called cleft palate (in which the roof of the mouth is split from behind the teeth to the nasal cavity). However, dieting during pregnancy may actually program a child for obesity by rewiring the developing brain, so try to lose weight before you try to conceive.

How much should you expect to gain over the course of nine months? “A lot depends on your unique circumstances and the advice of your health care provider, but in general you can anticipate adding from two to five pounds a month for the first 14 weeks and roughly a pound a week thereafter until your due date-between 25 and 35 pounds in total. That translates into roughly and extra 300 calories a day; Jones and Hudson say that more nourishment may be necessary if you are breastfeeding, extremely active or carrying more than one child. Since stress and anxiety often lead to out-of-control eating (and gaining), be sure to tend to your own emotional needs during what can be a very exhilarating, yet sometimes overwhelming, time of life.

For maximum nutrition try to eat a variety of foods while avoiding anything that provokes morning sickness. Whole grains provide both steady energy (unlike sugar-fueled spikes and crashes) and B vitamins to boot. Do not scrimp on fat-your baby’s developing nervous system depends on it-but “don’t use your pregnancy as an excuse to pig out, either,” warn Jones and Hudson. Stick with such unsaturated fats as olive oil along with rich sources of omega-3 fatty acids like flax seed oil. You definitely want to indulge in those omega-3s, which appear to boost infant intellectual development. Fish is a fine source of both omega-3 and the high-quality protein needed to build your baby’s tissues, but beware: Some species such as fresh tuna, swordfish, tilefish and king mackerel, can be contaminated with mercury. Your best low-mercury bets are catfish, pollock, salmon, and shrimp. (Other good protein sources include chicken, cottage cheese, lean red meat, yogurt and milk, all organically sourced whenever possible.)

Supplemental fish oil is another omega-3 possibility because “mercury is found in the muscle of fish and not in the oil,” according to OSU’s Jane Higdon, who suggests consulting your health care practitioner for advice. “If I was going to take a fish oil supplement, I’d look for one that the manufacturer is testing for PCBs (an industrial pollutant),” such as products that meet California’s Proposition 65 standards.

Don’t forget to stock the fridge with fresh produce. Fruits and veggies are richly endowed with vitamins and minerals; for example, making like Popeye and downing your spinach helps ensure you get plenty of folic acid and iron.

These superfoods also supply phytonutrients, substances that may actually help protect your baby against cancer even as they enhance your own well-being. Studies on the link between maternal diet and childhood cancer protection are in the early stages according to Dr. David Williams, a researcher at the Linus Pauling Institute, but he says that shouldn’t stop you from loading up on cancer-fighting green stuff. “Certainly among the vegetables the cruciferous ones (the broccoli family) are particularly valuable in protecting against cancer,” he says. “These vegetables are also a good source of fiber and vitamin C.”

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Vitanet ®

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