Building Bone Density- I watched a webinar on the latest research on osteoporosis and also what is most helpful for building bone density. I have a major history of osteoporosis in my family and I am at major risk given I had an eating disorder when I was growing up so this is important information for me to share. What I learned is that it takes 9 fruit and vegetable servings daily to benefit you to build bone density and volume.

Some of the most important produce to consume included prunes, onions (root) and dark leafy greens (kale, bok choy, collards). Definitely get off bone robbing medications like proton pump inhibitors, corticosteroids and non-steroidal anti-inflammatories. Vitamin D tends to be more helpful than Calcium supplements which have been linked with some negative cardiovascular risks.

I recommend Vitamin D3 at a level of 3200 iu in the winter. Vitamin D has been shown to help with balance and mood. It is best to get your calcium through foods (broccoli, dark leafy greens, figs, sesame seeds, etc) and non-dairy milks (soy, almond, hemp, macadamia nut, coconut ). Onions, leeks and garlic were helpful to build bone density. In terms of the amount of calcium in food you should get, the data varies across the board. The UK sets the rate at 700 mg. Rates in NA are higher but as long as you are eating plenty of fruits and vegetables you will get enough calcium. Your body will absorb more calcium if you are not taking in as much. Dairy helping bones is largely a myth.

 Lastly consistent exercise to build bone density and prevent falls is most important. Moderate to high intensity is important for exercise.  Jogging, walking or doing stairs. A weighted vest has been shown to be helpful. Balancing and strengthening exercises are key. Doing resistance training to build strength is also imperative 3- 4 x/week.

The doctor that led the webinar was not a fan of the medications which have negative side effects and don’t build bone enough. Focus on fall prevention and balance vs pharmaceuticals. Make sure you check with your doctor before you make changes.

To discuss anything related to your health care needs, please book an appointment with me at Parallel Wellness. Dr. Robin Vinge, ND 4032321283

References: Dr.  Greger webinar on Treatment and Prevention of Osteoporosis 

I watched 100 meters on Netflix recently. It is a foreign film about a man diagnosed with MS when he is 35 years old. It is the most accurate depiction of having MS in terms of how it affects individuals and the toll it takes on the family members involved. The story is very inspiring as the man who is diagnosed in the film starts out being a couch potato. He goes on to be an Ironman athlete amongst other things (marathoner, triathlete). It is a very humorous film also focusing on the challenges of living with MS on a daily basis. I have lived with MS since I was 21 years old and I am now 53. I had a very bad flare this summer from overextending myself in every way. I am still recovering from this flare that started in August. This film was just the thing I needed to watch to get re-inspired for my next chapter with MS. It is a beautifully touching film and I highly recommend it. My 2 sisters Sally and Karla have been instrumental in helping me recover this time. Family love and support is key for managing this disease on a daily basis! I am so grateful to my immediate family!

The reason this film had such an impact on me is also I think because I was a high performance athlete in my youth. I do need to set new goals myself to get in better shape this year. I want to get back to regular swimming and I would like to start running again. I am shooting for next spring to run because I am not yet walking to work. I am  cooking again for myself and I do an excellent job of making healthy food. I am back to drinking green smoothies in the morning. I like Brooke Goldner’s recipe for green smoothies. I hope if you have MS you are taking good care of yourself. MS necessitates good self care. You will do better managing your disease if you implement good self care. Have a wonderful holiday with your loved ones. If you need some help with your health, please book an appointment with me. Dr. Robin Vinge Parallel Wellness 4032321283

Kristi Funk is a brilliant breast surgeon and has a website www.pinklotus.com that has numerous resources to help you improve your health. I wanted to post her diet today because what you put into your body can have a huge influence on your health. This is the diet that she has designed to promote your best breast health. 

Vegetables- limitless consumption of leafy greens (kale, spinach, collards), green broccoli, red tomatoes, white mushrooms, orange butternut squash, purple potatoes.

Fruit- berries, apples, bananas, citrus

Fluids- almond milk, soy milk (organic non gmo; unsweetened) not more than 1 drink per day. (I would limit all alcohol if possible).

Whole grains- rice, oats, quinoa, barley, couscous, whole grain bread.

Soy- tofu, tempeh, edemame; lentils, beans, peanuts, quinoa, wild rice

Cut way down on eggs, meat, poultry fish, dairy.

Eliminate processed meat (sausage, deli meat, bacon)

Healthy fats- avocado,  nuts and seed butter, olives

Lycopene- cherry tomatoes have 24% more lycopene.

Broccoli- potent antioagenesis (means prevent blood cells growth that would feed cancers) factors- 1-2 cups/week.

Kale- 6 antigenesis factors- dinosaur kale.

Stone fruits- peaches, plums, apricots, etc. -antigenesis factors- decrease lung cancer, decrease breast cancer, esophagus cancer 15%.

2 medium stone fruits/day decreases esophageal cancer.

Apricots- decrease amyloid plaque.

Apples- caffeic, ferulic acid 1-2/day decreases bladder cancer, decreases colon cancer.

Granny Smith are most cancer inhibiting.

Berries- anthocyanins, ellagic acid.

1/5 cup of berries/day helps inhibit lung cancer.

Black raspberries inhibit colon polyps.

1 cup blueberries/week- decreases risk of breast cancer.

Cranberries are the most anticancer fruit.

EPA/DHA/ALA- antiogenesis factors; Omega 3 vs Omega 6 (veg oils, inflammatory)

1 fatty fish/week decreases AMD (mackerel, sardines, herring); be careful not to eat Tilapia

Soybeans influence angiogenesis- has genestein stops growth of cancer cells.

Soy based vegetarians- 30x more genistein which inhibits cancer.

Tomatoes- lycopene, rutin. Cook tomatoes with skin on. Cook with olive oil to increase absorption.

Helps inhibit prostate cancer-2-3 cups of tomato sauce per week.

Heal nervous system- flax seeds, chia seeds, avocado, fish, fish oil supplements.

Bananas and grapefruit cut cancer cell growth by 40%.

Red grapes, strawberries and apple cut cell growth in half.

Lemons and cranberries are highest anti cancer fruits.

Berries are potent anticancer fighters.

As poultry consumption is most associated with cancer, I would advise eliminating all meat, dairy products, eggs and refined grains which feed cancer.

Plant based diet most protective and citrus fruits, leafy greens 3 servings/day.

Those who at > 3 servings of veggies had a 42% increased survival rate.

Cruciferous vegetables at least 2 servings daily.

Cooked greens also protective (collard greens, watercress, radish, turnips, cabbage, wasabi)

Raw turmeric- ¼  inch root every day fresh.

Nuts- pecans and walnuts most protective against cancer.

Garlic- 2 cloves daily.

Garlic, leek, green onions.

Broccoli, Brussel sprouts, cauliflower, kale, red cabbage, spinach, beets, lemons, limes, grapefruit

Asparagus, radish, rutabaga- honorable mention

Ca fighting spices- oregano, garlic, cayenne pepper, turmeric

Fruits- blueberries, raspberries, strawberries, cherries, goji berries, citrus fruits, unsweetened cranberries, apples.

Flax seed oil and avocado to help with weight gain. Coconut milk and green tea.

Shitake and other mushrooms- immune boosting activity.

Hope you feel better about eating more plants and improving your health. To book a session with me please call Parallel Wellness to book in with me. Dr. Robin Vinge, ND 4032321283