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Benefits of Probiotics

Benefits of Probiotics
Article Summary
Renata Trister DO
Your intestinal tract plays a vital role in your overall health, not only allowing life-supporting nutrients to be absorbed, but also providing the first line of defense as a physical and immune barrier to food antigens or microorganisms that you may ingest. Within this environment is a highly active society of approximately 500 different species of bacteria that can have both harmful and beneficial effects on your health. While it is imperative for your overall health that the beneficial bacteria dominate, many factors can lead to an imbalance in favor of harmful bacteria, such as a poor diet, antibiotics, and contaminated food and water.
A proliferation of unhealthy bacteria can damage your intestinal lining and lead to the production of carcinogenic compounds and intestinal symptoms such as bloating, gas, diarrhea, and abdominal pain. A damaged intestinal lining allows infectious agents, toxic compounds, and macromolecules to pass through to the bloodstream. Symptoms of this increased intestinal permeability, or “leaky gut syndrome,” can include fatigue, diarrhea, and skin rashes. Ultimately, it can lead to many digestive disorders as well as seemingly unrelated illness, including chronic fatigue syndrome, eczema, migraine headaches, rheumatoid arthritis, and cancer.
Conversely, the healthy, or “friendly,” microflora provide protection against these harmful bacteria by strengthening the intestinal lining, competing with harmful bacteria for attachment to epithelial cells, producing antimicrobial compounds, and enhancing the intestinal immune system. Thus, maintaining a well-balanced intestinal microflora is important for reducing the risk of infections and supporting overall health. This may be accomplished through the therapeutic use of beneficial microorganisms, or probiotics.
Probiotics: “Friendly” Bacteria That Promote Intestinal Health
Probiotics are live, beneficial bacteria that help to reestablish a healthy microbial balance and exert health benefits. They can be supplied in supplement form (powder or tablets) and in foods such as yogurt and milk. The numerous health effects attributed to probiotics are well documented and supported by modern science.

• Control harmful bacteria such as E. coli and stimulate immune function
• Decrease side effects of antibiotic therapy, such as diarrhea
• Help control uro-genital infections
• Improve the digestion of lactose for people suffering from lactose intolerance
• Decrease harmful activities of intestinal bacteria that may lead to cancer of the colon or other organs
• Assimilate cholesterol, thereby helping to lower blood cholesterol levels
• Improve the integrity of the intestinal barrier

Other benefits of probiotics currently under study include reduction of allergic symptoms and atopic dermatitis and relief from constipation, irritable bowel syndrome, and inflammatory bowel disease.
How to Choose a Probiotic Supplement
Selecting a high quality probiotic supplement is essential because it has been found that probiotic strains vary greatly in quality. A high quality probiotic should be a strain of human origin that is safe for human use, able to resist acid and bile, and capable of adhering to the intestinal lining. The two most common health-promoting groups of bacteria are Lactobacillus and Bifidobacterium species, which includes the popular L. acidophilus species. Relatively few strains of L. acidophilus have substantial scientific evidence that supports their quality and effectiveness. One strain that does is the L. acidophilus NCFM® strain, which is perhaps the most extensively tested and proven probiotic strains available today. Over 50 research studies have confirmed the many beneficial properties of NCFM.

• Isolated from human flora
• Acid and bile tolerance-enables it to survive in the harsh intestinal environment
• Ability to adhere to the intestinal wall-enables it to establish and flourish
• Bacteriocin production-helps it compete with other bacteria
• Produces lactase enzymes, helping those with lactose intolerance
• Decreases the production of intestinal carcinogens that can lead to cancer of the colon or other organs
• Assimilates cholesterol in the small intestine

The Health Benefits of Bifidobacteria
Bifidobacteria is another probiotic naturally occurring in humans. Research studies have documented several beneficial effects of bifidobacteria when given to infants, such as prevention of intestinal infections.11 Recent research into the immune-enhancing effectiveness of bifidobacteria in the elderly also shows great promise and suggests that supplementation with bifidobacteria may be a natural, non-invasive way to resist the decline in cellular immunity associated with the aging process.39 Bifidobacteria also produce short-chain fatty acids (SCFAs) that have an antimicrobial effect by lowering the pH of the colon, in addition to other inhibitory influences on bacterial cell growth.
The Importance of Viability
For probiotics to be effective, they must be viable, or live, organisms. This can be determined through laboratory analysis of acid and bile tolerance. In addition, the method of culturing, packaging, and handling of the product can make a huge difference in maintaining viability. Temperature, moisture, light, and air can all adversely impact the stability and potency of the bacterial strains. These variables can be controlled through the use of properly sealed containers and refrigeration from the time of manufacture through delivery and storage (both in the store and at home). Finally, the label on the product should identify exactly what bacteria are in the product and what level of live bacteria are guaranteed at the expiration date (not just at the time of bottling).
The Beneficial Role of Prebiotics and Bioactive Proteins
Prebiotics are substances that beneficially and selectively promote the growth and activity of desirable bacteria. As non-digestible carbohydrates, these substances act as a food source for “friendly” bacteria and include fructooligosaccharides (FOS) and inulin. Their breakdown also produces compounds that lower the pH of the colon and inhibit the growth of harmful bacteria.
Many factors can contribute to a disruption of the indigenous microflora population, putting you at increased risk for infection and disease. The use of probiotics offers an intervention with essentially no risk that may provide significant health benefits by stabilizing the intestinal microflora. When choosing a probiotic, it is important to select strains that fulfill the criteria for establishment in the intestinal tract and have demonstrated clinical effectiveness. Prebiotics and bioactive proteins are also useful in supporting a healthy bacterial balance.


Detoxification in the Prevention of Chronic Degenerative Diseases

Detoxification in the Prevention of Chronic Degenerative Diseases
Article Summary
Renata Trister DO

Exposure to toxins like heavy metals (lead, mercury, arsenic), pesticides, industrial compounds, and pollutants is associated with chronic fatigue syndrome (CFS), fibromyalgia (FM), Parkinson’s disease, atherosclerosis, and cancer. Acne, rashes, headaches, aches and pains, fatigue, muscle weakness, tinnitus (ringing in ear), memory loss, and infertility are just some of the symptoms of chronic, low level exposure to toxins.
Since toxins can remain and accumulate in the body, we are exposed to much higher toxin doses than are present in the environment. This accumulated, lifetime exposure has been difficult to research and quantify, but the health consequences are becoming more and more apparent.

How Does the Body Remove Toxic Substances?

The ability to detoxify or remove toxins of a person is a determining factor in likelihood of developing toxin-related conditions. The body has a complex multi-organ system that converts toxins into non-toxic molecules for removal. This complex system occurs in two phases- Phase 1 and Phase 2- that together convert (biotransform) a toxic molecule into a nor-toxic molecule that can be easily excreted. The liver, kidneys, intestines, skin, and lungs all participate in this process.
In Phase 1, a functional group is added to the toxic molecule producing an intermediate that needs to be further transformed. Phase 2 called enzymes in the liver attach protective compounds to the intermediate. This process is called conjugation. The products of phase 1 can be more harmful than the original compound, achieving and maintaining a balance between the Phase 1 and Phase 2 process is critical. The products of phase 1 are also very reactive; a significant side effect of all this metabolic activity is the production of free radicals as the toxins are transformed, resulting in oxidative stress. Nutrients that can help protect from oxidative stress include Vitamin C and E, zinc, selenium, and copper.

Optimal detoxification requires that both Phase 1 and Phase 2 are in balance. Bifunctional modulators are phytonutrients that support balanced detoxification by modulating Phase 1 and promoting Phase 2. This minimizes damage by reactive intermediates and free radicals. Fruits and vegetables contain many bifunctional modulators, which is one reason these foods are associated with reduced susceptibilities to cancer and degenerative diseases.

Detoxification is an energy-requiring process that puts a burden on the body. Good nutrition is essential to supporting this process, especially with increasing toxin exposure, obesity and inactivity. High quality protein provides methionine and cysteine, which are beneficial to Phase 2 and may help with toxic metal burdens. Medium chain triglycerides (MCTs) support energy production, and olive oil may protect against liver damage. Fiber supports fecal excretion of fecal toxins and the integrity of the intestinal barrier. Rice bran can directly bind with some toxins, thereby removing them before they can enter the body and cause damage.
Nutrients that support energy production include vitamin B1 (thiamin), vitamin B2 (riboflavin), niacin, vitamin B5 (pantothenic acid), and magnesium. In addition, the following nutrients and phytonutrients provide targeted support for optimal detoxification:

N-Acetylcysteine and Sodium Sulfate promote generation of glutathione, which is used in Phase 2 and is a major route for detoxification of heavy metals, and supports Phase 2 sulfation. Vitamin B12, Folate, Methionine, and Choline promote balanced detoxification by supporting Phase 2 methylation and healthy homocysteine recycling. Catechins from green tea are bifunctional modulators that are strong antioxidants possessing anti-carcinogenic properties. The National Cancer Institute is currently investigating the potential of green tea catechins in chemotherapy. Catechins also promote healthy gastrointestinal function.
Watercress (Naturitum) can inhibit some cancers in animals, and promote excretions of carcinogens in humans. Milk thistle has been used as liver protectant for many years that may improve liver function in patients with liver disease and toxicity. Silymarin, found in milk thisle increases glutathione and is a strong antioxidant. Artichoke (Cynara scolymus) is also a liver-protectant with a long history of traditional use that provides strong antioxidant protection and may decrease the loss of glutathione after toxic exposure.

Minimizing exposure to toxins is only one part of the detoxification program. As the level of environmental toxins present in our day to day lives, may not be easy to control, assisting your body with detoxification through nutrition and diet is essential. Focusing on adding green vegetables into your diet is a great start. It is also easier to add healthy greens to your diet, rather than to focus on restricting the “foods you can not have”.


Peptic Ulcer Disease

Peptic Ulcer Disease
Ulcers and Vitamin U
Vitamin U was discovered in the 50s by Dr. Garnett Chaney. It was first isolated in raw cabbage juice.This vitamin is not available in pharmacies or stores and it has never been synthesized. People who consume a quart (8 OZ 4 times per day) of raw cabbage juice daily have an average peptic ulcer cure time of 10 days.
You may dilute it with apple or other juices for taste.In addition, the supplements Gastrex 3-4 capsules 15 minutes before each meal and at bed time for up to 60 days to help healing.
Take Okra Pepsin E3 ( 2 capsules) after all meals for 6-12 mo. These promote healing, protect from irritating foods, clear away debris and toxins, and even strip away excess stale mucus from the intestinal tract.

Low stomach acid and Zypan test

The problem of low stomach acid is very common. It should be considered an epidemic.
Overuse of antacids and other medications, dietary abuse and aging lead to decrease production of hydrochloric acids and digestive enzymes.
The most common signs of hypochlorhydria ( low acid) are:
Bloating, belching,burning after meals, feeling too full,finding food still in your stomach hours after eating, poor and thin fingernails, poor hair quality,falling hair,broken capillaries and more.

If indigestion is caused by low stomach acid, providing HCL, enzymes and the raw material to create acid will bring prompt relief. Zypan from Standard Process contain betaine hydrochloride,pepsin, and pancreatic enzymes.
Start with 1 tablet per meal and see if you feel better or worse. If you feel the same or slightly better , go to 2-3 per meal and judge the response.
If you feel worse-burning tingling occurs with Zypan, this is a sign that you might have an ulcer or severe gastritis.

What to do for ulcers?
Take 1-3 mo to eliminate the inflammation or ulcer.
A.Consider combining your food more carefully:
1.Eat all the food you want at dinner, but stop when you are full.
2.Combine your food with five simple rules:
-Do not combine fruit with any other food
-Do not combine protein with a starch
-Do not combine bread with a protein
-Drink only pure water with your meal
-After dinner, do not eat anything until morning
3.Drink only pure water with your dinner.No alcohol.
4.Finish your meal at least two-three hours before bed time
B.Eliminate wheat and milk from your diet for at least 30 days
C.Take Gastrex 3 capsules 15 minutes before each meal and at bed time and Okra Pepsin E3 3 capsules with each meal
D. Drink 8 oz of freshly juiced cabbage daily.This can be combine with apple juice for taste.
Expect 1-3 mo for healing.


Nutritional support for Osteoarthritis

Nutritional Support for Osteoarthritis.
In most cases patients with osteoarthritis need following supplements:
Biost (3 daily)-Standard process
Calcifood Wafers (6 daily)-Standard process
Glucosamine Synergy (3-6 daily)-Standard process
Blue ice fermented cod liver oil (2-6 capsules daily)-from Green pastures
X-Factor Gold High Vitamin Butter Oil – from Green pastures
Cataplex C Excellent source of real vitamin C-Standard process
Sesame Seed Oil perles (10-20 daily)-Standard process. If joints are severely inflamed

Eliminate all grains except rice , quinoa and buckwheat . Eliminate milk.
Plain Yogurt (1 cup) and cheese (2-4 oz per day) will be acceptable.1-2 eggs per day( better organic)
Green vegetables, poultry, fish, small amount of berries, green tea, spring water should be a foundation of your diet. Please walk after meal 15-20 minutes.It is usually takes 12-18 mo to heal.



Internal cleansing and detoxification

Most people need to purify their body every 6-12 mo
If toxins are not eliminated form your body daily , problems with fatigue, headache,poor digestion,food cravings,stuffy head,low sex drive,educed mental clarity , and troubled sleep may occur.
Purification program will help to lose weight and gain control over the weight. Purification program helps you to live healthier life by purifying , nourishing , and maintaining a healthy body. This is a three-week purification program.
The products are by Standard Process:-they contain whole food ingredients that provide intact, complete, phytochemical compounds.The products in purification program are:
1.SP Cleanse for purification.
2.SP Complete: for nutritional supplement shake.
3.Gastro-Fiber for healthy liver.
4.SP Green Food for healthy liver.
5.Whey Pro Complete for protein during purification.
Purification program is best after summer or winter. Aside from specific instructions for 3 weeks, you also get information about healthiest vegetables, oils,grains,fruits,and proteins.
Please contact Drs. Jon Trister, Diana Trister and Tammy Gardell for more information.


Weight Loss

6 Petals Diet

The basis of the 6 petals diet

Developed this diet is a Swedish specialist, nutritionist Anna Johansson on the basis of a mono-diet – “petals” that change daily, and form a single style food. At its core, every day diet – is fasting day when a person eats only one type of product.

Restricting the volume and range of products implies a caloric restriction, thereby leaving excess weight, but by changing the products, “petals” restrictions to the body will not be as sharp as it would be if based diet was the same Product for several days.

Another of the important aspects of this system is still losing weight and motivation, setting on weight loss and mental attitude on the result. 6 petals diet stipulates strict observance of the sequence, which gives the desired result – weight loss.

If you decide to try this diet in action, it is best to adhere strictly to the recommendations of the author. Do not replace components in each petal on your own. During the diet you should drink plenty of clean water, say green tea

Day 1: proteins. Are recommended for use only fish products. Choose lean fish. You can cook fish soup with salt and herbs;
Day 2: carbohydrates. You eat only vegetables – raw, cooked, baked, grilled, steamed. Prepare fresh juices of vegetables. You can use salt, herbs, non-spicy seasonings;
Day 3: proteins. Chicken Day. It is better to give preference to chicken breast without skin, the broth;
Day 4: carbohydrates. All day you eat cereal, preferably – whole grains and sprouted seeds, bread, fiber, seeds in limited quantities. Acceptable salt, herbs and brew;
Day 5: proteins. Eat cheese – low-fat or low-fat;
Day 6: carbohydrates. You eat only fruit. If desired, use the cinnamon, vanilla, and lemon zest;
Day 7: Output from the diet. It can also be used for unloading and fasting.
All the days of dieting banned sugar, spicy seasonings.

According to the author, this mode allows you to get rid of the diet of 500-700 grams per day.

Dieting is always difficult, no matter how tasty and easy it may seem at first glance. Anna Johansson and thought about it, so added to the diet “flavor” in the form of a flower with six petals.

Before starting a diet armed with pencils or paints, colored sheets of paper and draw a big and beautiful flower with six petals. Number the label or the color of each petal by writing on it the name of the day and the composition of the diet products that will be on this day in your fridge, and then in your stomach. You can add to them a couple of invigorating slogans or objectives, such as “Today I dedicate to diet dress a size too small, I saw in the store”.

This flower-diet fasten a prominent place in your home or at work, and at the end of each day dietary tear off tab, if fully completed your mission on this day.

This psychological games with our mind, which make it easier to survive the restriction and deprivation of your food, maintain a cheerful mood and desire to move forward. This is the easiest way to get rid of unpleasant moments lived day. Tearing off a piece, you sort of mentally broke up with the weight and inconvenience of diet.

This technique helps in dealing with stress, and this is most important in the 6 petals diet. With a positive attitude you will not want to break the diet – which means it will be easier to achieve results.

On Sports

Fitness trainers recommend combining 6 petals diet with exercise, which will help in different stages have a more pronounced effect of weight loss.

– In the “Fish Day” will help to enhance the effect of power and aerobic exercise for at least 20 minutes.
– In the “Vegetable day” yoga, stretching or walking tour will help activate fat burning.
– In the “Chicken Day” join in strength training and drink plenty of clean water.
– For cereals are perfectly combined dance, aerobics and fitness.
– In the “Cheese Day” you can do pilates or go to the gym.
– “Fruit Day” is best combined with walks and recreation.
– Last, the seventh day – the most difficult. But you can give it up
A couple of laboratory tests should be done in 2-3 weeks.You may contact office for appointment.


Nutritional support for stress-induced dysfunction

Nutritional Support of Stress-Induced Dysfunctions

Article Summary
Renata Trister DO

Stress is a normal physical response to events that make you feel threatened. When you sense danger—whether it’s real or imagined—the body’s defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction, or the stress response.

The stress response is the body’s way of protecting you. When working properly, it helps you stay focused, energetic, and alert. The stress response also helps you perform under pressure and motivate you to do your best. But when you’re constantly running in emergency mode, your mind and body suffer. You can protect yourself by recognizing the signs and symptoms of stress and taking steps to reduce its harmful effects.

The Hypothalamic-Pituitary-Adrenal (HPA) Axis

The HPA is a complex set of direct influences and feedback interactions among the hypothalamus, pituitary, and adrenal glands. It is the primary regulator of this stress response. While stress-induced changes in biochemistry may be beneficial to survival in the short term (acute stress), they present an increased risk of various health challenges in the long term (chronic stress). Research increasingly supports the critical role that stress can play in obesity, diabetes, osteoporosis, hypertension, cardiovascular disease, infectious disease, gastric ulcer, cancer, and gastrointestinal, skin, psychological, and neurologic disorders, as well as immune system dysfunctions.

Combating Stress With Herbal Adaptogens

Lifestyle changes such as stress reduction, relaxation, regular exercise, and a healthy diet can all support a healthy response to stress. Herbs referred to as “adaptogens” have been used over the centuries in traditional medicine. An adaptogen is a nontoxic substance and especially a plant extract that is used to increase the body’s ability to resist the damaging effects of stress and promote or restore normal physiological function. Adaptogens have a variety of beneficial effects, such as increasing energy and stamina, preventing fatigue, enhancing memory and concentration, and improving work performance. These are some herbal adaptogens:

Ashwagandha (Withania somnifera) – is a rejuvenating herb and one of the most vital herbs in Ayurvedic (Indian) healing medicine. It has been shown to enhance adaptability to both physical and chemical stress. For instance, mice pretreated with ashwagandha and subjected to physical stress showed increased endurance.

Holy Basil (Ocimum sanctum) is an Indian herb with a rich history of treating a variety of conditions. Treatment with holy basil has yielded increased physical endurance, and lowered the stress-induced release of adrenal hormones and cholesterol in animal studies.

Bacopa (Bacopa monnieri) creeping herb whose habitat includes wetlands and muddy shores. It is traditionally used to revitalize nerves and the mind, as well as to help strengthen the adrenals. In animal testing, bacopa has been shown to improve adaptations in sensory, motor, and motivational systems.

Cordyceps (Cordyceps sinensis) is a therapeutic fungus/mushroom found primarily at high altitudes in China and is one of the most valued medicinal fungi in Chinese medicine. Research dating back to 1843 suggests the use of cordyceps to help strengthen and rebuild the body after exhaustion and illness.

Asian Ginseng (Panax ginseng) is greatly valued as a tonic herb that acts to normalize body function and biochemistry. In traditional Chinese medicine, ginseng is used in patients who overwhelmed and exhausted.

Rhodiola (Rhodiola rosea) is traditionally used to stimulate the nervous system, decrease depression, enhance work performance, and eliminate fatigue.
Licorice (Glycyrrhiza glabra) is one of the most highly regarded in terms of treating conditions associated with diminished adrenal function.


Chronic Inflammation

By Jon Trister MD and Renata Trister DO

Infectious and metabolic toxemias are two major causes of chronic systemic inflammation. Acute inflammation is a rapid onset process, with more conspicuous symptoms and a short duration. Chronic inflammation, however, is more insidious. It is the result of a perpetual onslaught from a variety of toxins and pathogens. It is a long lasting process that is often silent with indistinct symptoms.

The Respiratory, GI, Integumentary and GU systems are the major sources of toxic metabolic, viral, bacterial and fungal entities that attack our immune system.
Endothelial dysfunction and immune dysregulation are the consequences of persistent stress from toxemia.

ESR, Uric acid, Triglycerides,LDL and their size, hs-CRP and VDR dysregulation (D-25-OH and D1.25 OH) and other are the markers of chronic inflammation and potential damage of the endothelium.
Connective tissue insufficiency, weakness of the support of the adventicial layers of the arteries are major factor leading to loss of tensegrity.
It is impossible to treat cardiovascular pathology without addressing GI system – especially Increased Intestinal permeability – “leaky gut syndrome”
Similarly, gingival, respiratory, dermatological and genitourinary pathology may lead to metabolic, infectious and toxemic stresses that cause a long lasting and pathological response – chronic inflammation.
Identifying and attenuating these factors will reduce the pathologies that lead to chronic inflammation.



Osteoporosis and Nutrition

Article Summary

Renata Trister DO

Osteoporosis is a disease that thins and weakens the bones. Osteoporosis is characterized by fragile bone and an increased risk fractures. Women and men with osteoporosis most often break bones in the hip, spine, and wrist, but any bone can be affected. You can’t “catch” osteoporosis or give it to someone else. In the United States, more than 40 million people either already have osteoporosis or are at high risk due to low bone mass (osteopenia), placing them at risk for more serious bone loss and fractures. . An estimated 1 in 2 women and 1 in 8 men over age 50 will suffer a bone fracture due to osteoporosis in their lifetime. Although osteoporosis can strike at any age, it is most common among older people, especially older women.

Bone is living tissue. Throughout our lives, the body breaks down old bone and replaces it with new bone. But as people age, more bone is broken down than is replaced. The inside of a bone normally looks like a honeycomb, but when a person has osteoporosis, the spaces inside this honeycomb become larger, reflecting the loss of bone density and strength. The outside of long bones — called the cortex — also thins, further weakening the bone. In fact, the word “osteoporosis” means “porous bone.” Osteoporosis is often called “silent” because bone loss occurs without symptoms. People may not know that they have osteoporosis until a sudden strain, bump, or fall causes a bone to break. This can result in a trip to the hospital, surgery, and possibly long-term disability. Fortunately, experts agree that this type of suffering may be preventable. Studies show that lifetime maintenance of adequate nutrient intake, including calcium and other nutrients important to bone health, along with regular exercise and a healthy lifestyle may reduce the risk of developing osteoporosis.

Are You at Risk?

There are a variety of factors – both controllable and uncontrollable – that put you at risk for developing osteoporosis.

Uncontrollable Risk Factors

Being over age 50.
​​Being female.
​​Family history of osteoporosis.
​​Low body weight/being small and thin.
​​Broken bones or height loss.

Controllable Risk Factors

​ ​Not getting enough Calcium, Vitamin D, Magnesium
​​Unhealthy diet, with not enough vegetables.
​​Consuming too much protein, caffeine and sodium.
​​Sedentary lifestyle.
​Prolonged use of some medications (corticosteroids, antacids)

Can Osteoporosis Be Prevented?

There are many steps you can take to help keep your bones healthy. To help keep your bones strong and slow down bone loss, you can:

Eat a diet rich in calcium and vitamin D.


Not drink in excess or smoke.

Calcium: What are the Recommendations?

The Reference Daily Intake (RDI) provides recommendations for daily nutrient requirements. The current RDI for calcium is 1,000 mg per day. Unfortunately, about 65% of the U.S. population consumes less than the RDI for calcium.

The ability to absorb calcium declines with age in both men and women. Certain medications, and nutrient deficiencies (e.g., vitamin D, magnesium) can interfere with calcium absorption. Hypochlorhydria, a condition of low gastric acid production, can also impair calcium absorption and is quite common in the elderly. Patients encountering any of these factors may need to make dietary adjustments and be sure they are consuming forms of calcium that are easily absorbed.

Gluten Intolerance and Bone Loss

Chronic gas, nausea, bloating, diarrhea, constipation and brain fog could all be signs of gluten intolerance. Gluten is a protein found in grains such as wheat, rye and barley. According to statistics from the University of Chicago Celiac Disease Center, an average of one out of every 133 otherwise healthy people in the United States suffer from celiac disease but previous studies have found this number could be as high as 1 in 33 in at-risk populations.

Those with undiagnosed gluten intolerance often have malabsorption of nutrients due to chronic intestinal damage. This means that your body is unable to optimally take nutrients from food and distribute them throughout your body. The malabsorption of nutrients and the systemic inflammation due to chronic intestinal damage can lead to osteoporosis (and many other conditions, please see the Inflammation article for more on this topic).

If you experience the above-mentioned symptoms, a gluten free diet may be of great benefit.

Foods that Lead to Bone Loss

Processed foods such as potato chips, soda and candy contain very little nutrients; but do contain indigestible fats and dangerous additives (such as high fructose corn syrup, aspartame and preservatives). Cooking with oils such as corn, safflower or soy should be avoided. These oils contain highly processed, damaged omega 6 fats, which contribute to inflammation in your body. Olive oil and coconut oil are great alternatives.

Foods that Prevent Bone Loss

Organic vegetables are the best way to get vitamins and minerals into your body. An easy way to increase the amount of vegetables in your diet is vegetable juicing. It is a highly effective way to obtain the most potent nutrition that is easy for your body to digest and absorb.

Vitamin D and Sunshine Exposure

Vitamin D plays an essential role in maintaining optimal bone mass by acting primarily to assist calcium absorption. Despite what you may have heard, appropriate sunshine exposure is not bad for you. It is healthy and necessary. Just 15 to 20 minutes of sun daily can make a dramatic improvement in your health, and appropriate sun exposure is the ideal way to maintain your vitamin D levels in the optimal range.

An oral vitamin D3 supplement may useful in certain situations. Prior to taking supplements of Vitamin D, it is very important to get your vitamin D levels checked to avoid under- or overdosing.

Omega-3 for Strong and Healthy Bones

Omega 3 is another essential nutrient your body needs in order to prevent both inflammation and osteoporosis. The British Journal of Nutrition recently published a study stating that the Omega fat, DHA appears to constitute marrow and enhance bone mineral content. Omega 3 fats also slow cognitive decline. Plant-based omega-3 fats such as those found in flax seed are highly beneficial, on account of their high alpha-linolenic acid (ALA) content, animal-based omega-3 fats contain two crucial ingredients you are not getting from plants: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Ideally, omega-3 would be obtained from eating seafood. Unfortunately, industrial pollution has changed this; fish are now loaded with mercury, industrial toxins, PCBs and PDEs. The same goes for most of the oil that is made from these fish. There is another source of animal-based omega-3 fats available, namely krill oil. Krill are very tiny shrimp-like creatures that exceed the number of all animals (including humans) in the world. Krill oil contains antioxidants called astaxanthin that protect DHA and EPA fats until they are consumed.

Bone-Supportive Nutrients

Magnesium is required to properly utilize calcium, and calcium intake does not ensure normal bone mass if magnesium levels are low.

Trace Minerals including zinc, manganese, fluoride, boron, and silicon are important for bone health. A 2-year clinical study, postmenopausal women who increased their intake of both calcium and trace minerals experienced an increase in bone mass. While women who only increased calcium or trace minerals alone experienced bone loss. This suggests that a combined nutritional regimen is more effective.


Insulin Resistance

Insulin Resistance and Nutrition
Article Summary
Renata Trister DO
Glucose is the basic fuel that all cells in the body use to make energy. It is a simple monosaccharide found in plants; and is one of the three dietary monosaccharaides, along with fructose and galactose, that are absorbed directly into the bloodstream during digestion. Glucose is a common medical analyte measured in blood samples. A high fasting glucose blood sugar level may be a sign of pre-diabetes or diabetes mellitus. Glucose can only be put to work and transformed into energy once it is in the cells, not when it is circulating in the bloodstream. Ideally, blood glucose level is maintained in a fairly narrow range. Low blood sugar level is referred to as hypoglycemia; high blood sugar level is termed called hyperglycemia. Proper blood sugar level is important and inability to maintain a proper level leads to illness. Chronically elevated blood glucose levels result in the development of diabetes.
Insulin Resistance
Insulin is a hormone, produced by the pancreas, and is central to regulating carbohydrate and fat metabolism in the body. Insulin causes cells in the liver, skeletal muscles, and fat tissue to absorb glucose from the blood. Insulin resistance is a physiological condition in which cells fail to respond to the normal actions of the hormone insulin. The body produces insulin, but the cells in the body become resistant to insulin and are unable to use it as effectively, leading to hyperglycemia. In response to this hyperglycemia, the pancreas produces even more insulin. This often remains undetected and is a risk factor for Type 2 Diabetes, hypertension and heart disease. Additionally, elevated insulin may be associated with weight gain and difficulty with weight loss.
It is well known that insulin resistance commonly coexists with obesity. However, causal links between insulin resistance, obesity, and dietary factors are complex and controversial. It is possible that one of them arises first, and tends to cause the other; or that insulin resistance and excess body weight might arise independently as a consequence of a third factor, but end up reinforcing each other. Some population groups might be genetically predisposed to one or the other. Genetics are one cause that predisposes people to develop insulin resistance, however, lifestyle and diet changes can have a profound effect on diminishing and eliminating these conditions. Diets of processed sugars, foods, and fats; along with obesity, lack of exercise, and smoking all contribute to insulin resistance and other serious health problems. Regular moderate exercise can helps regulate blood sugar and increase insulin sensitivity it also helps lower blood pressure, improve cholesterol levels, and result in weight loss.
Nutritional Support and Insulin Resistance
Diet along with vitamins, minerals, and phytonutrients can improve the sensitivity of the body to insulin.
The glycemic index (GI) provides a measure of how quickly blood sugar levels rise after eating a particular type of food. The effects that different foods have on blood sugar levels vary considerably. The glycemic index estimates how much each gram of available carbohydrate (total carbohydrate minus fiber) in a food raises a person’s blood glucose level following consumption of the food, relative to consumption of pure glucose. Glucose has a glycemic index of 100. A low-GI food will release glucose more slowly and steadily, which leads to more suitable postprandial (after meal) blood glucose readings. A high-GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after exercise or for a person experiencing hypoglycemia. Thus the lower the GI the less the pancreas needs to work to keep blood sugar levels in the normal range. Consuming foods with a low glycemic index decreases the risk for development of type 2 diabetes. For those with type 2 diabetes, eating low GI foods and eliminating high GI foods is essential to controlling and reversing the disease.
Dietary fiber is the indigestible portion of food derived from plants. It plays an important role in promoting a healthy insulin response. There are two fiber types/components:
Soluble fiber dissolves in water. It is readily fermented in the colon into gases and physiologically active byproducts, and can be prebiotic. Soluble fibers tend to slow the movement of food through the system.
Insoluble fiber does not dissolve in water. It can be metabolically inert and provide bulking or prebiotic, metabolically fermenting in the large intestine. Bulking fibers absorb water as they move through the digestive system, easing defecation. Fiber appears to slow digestion, which helps to prevent a surge of blood sugar and resulting insulin response.
Fats The type of fats that are consumed can play a role in insulin resistance. Trans-isomer fatty acids, or trans fats, are a type of unsaturated fat, which is uncommon in nature but can be easily created artificially. Research indicates that trans fatty acids (TFAs) may increase weight gain and abdominal fat, despite a similar caloric intake. A 6-year experiment revealed that monkeys fed a trans fat diet gained 7.2% of their body weight, as compared to 1.8% for monkeys on a mono-unsaturated fat diet; concluding that “under controlled feeding conditions, long-term TFA consumption was an independent factor in weight gain. TFAs enhanced intra-abdominal deposition of fat, even in the absence of caloric excess, and were associated with insulin resistance, with evidence that there is impaired post-insulin receptor binding signal transduction.” When healthy fats, such as omega-3 essential fatty acids, are substituted into a high fat diet, insulin resistance in skeletal muscle may be prevented. These omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), demonstrate a beneficial effect on insulin and blood sugar by improving the function of insulin receptors and blood sugar transporters in the cell. They may also increase cell membrane fluidity, thus promoting insulin action. EPA and DHA also support cardiovascular health.
Magnesium is required for both proper glucose utilization and insulin signaling. Metabolic alterations in cellular magnesium, which may play the role of a second messenger for insulin action, contribute to insulin resistance. Thus, magnesium affects insulin secretion and action. Daily magnesium supplements appear to improve blood sugar transport into the cell. Type 2 diabetics frequently develop a low magnesium level.
Chromium promotes glucose uptake by the cell and may affect the action of insulin. Chromium deficiency is associated with elevated blood sugar levels, high cholesterol, and the development of plaque on artery walls. Beneficial effects of supplemental chromium on blood lipids such as cholesterol have been reported in controlled trials. Recent studies have also suggested that chromium can significantly reduce blood sugar levels in type 2 diabetics.
Biotin is a coenzyme for carboxylase enzymes, involved in the synthesis of fatty acids and in gluconeogenesis. It is a vitamin that is found in small amounts in numerous foods. There is some evidence that diabetes could result in biotin deficiency. Animal studies suggest that a biotin intake can improve the utilization of glucose without increased insulin secretion from the pancreas. Biotin has been shown to substantially lower fasting glucose in type 2 diabetic patients.

Conjugated Linoleic Acid (CLA) is a naturally occurring fatty acid that may support healthy blood sugar and insulin metabolism. It can also help reduce body fat deposits and improve immune function.
Alpha-Lipoic Acid (ALA) is an antioxidant. Antioxidants protect against damage to the body’s cells. There is some evidence that ALA may have at least two positive benefits for individuals with diabetes (type2diabetes). A few studies have suggested that alpha-lipoic acid supplements enhance the body’s ability to use its own insulin to lower blood sugar in people with type 2 diabetes. ALA may also help reduce the symptoms of peripheral neuropathy — nerve damage that can be caused by diabetes. In Europe, ALA has been used for years to provide relief from the pain, burning, tingling, and numbing caused by diabetic neuropathy.
Antioxidants An increase in the generation of damaging free radicals and resulting oxidative stress may be associated with insulin resistance. Antioxidants such as vitamins E and C, zinc, and selenium have been shown to protect against free radicals and reduce oxidative stress.