EPISODES

Welcome to the Power Plant Podcast. This is a show about powerful herbs and extracts and how they work with your body. We take calls on the show and try to help those looking for a natural solution. If you have a question for the show, call us at 512 853 9005

EPISODE #7

BONE HEALTH & DENSITY

 

Bone Health and Density! 
We all talk about building strength and muscle but what about strong bones and density? 
Remember that French Gymnast in the Rio Olympics who broke his leg landing from his vault? Don’t let that happen to you, learn how to keep those bones dense and strong by listening to this week’s podcast.

Bone Health:

 Today’s show is about bone health and density. When it comes to bone density issues the two most talked about complications are Osteopenia and Osteoporosis. Osteopenia basically means your bone density is lower than normal. And Osteoporosis is a more severe condition and is diagnosed when your bones become brittle and fragile due to the loss of tissue. Typically, these issues are a result of hormonal changes or a deficiency in calcium or vitamin D.

The CDC (Center for Disease Control and Prevention) say that the percentage of men 50 years of age or older with osteoporosis of the femur neck or lumbar spine is 4%

The percentage of women 50 yrs. of age and over with osteoporosis of the femur neck or lumbar spine: 16% making it 4 times more likely for women to get it. This is mainly due to estrogen levels decreasing after menopause and the fact that most women have smaller and thinner bones.

If you have questions regarding herbal nutrition or are looking for a natural solution to something that ales you, please give us a call at 512 853 9005 and we will try our best to answer your question.

This show is sponsored by Dr. Vim's Herbal Nutrition. Dr. Vim's herbal formulas are designed for men and women to mental focus, physical energy, stress reduction and a healthy libido. They use only filler free high potency botanical extracts. ensuring that every batch delivers a full dose of the most powerful phytonutrients on the planet.  

 

SHOW NOTES:

Things you can do to reduce the chance of getting osteopenia or osteoporosis.

1.     Stop drinking carbonated beverages. Soda, Sparkling water, Champagne all leach calcium from your bones. A Harvard Study on 16 to 20yr. old women showed that half of them were already showing bone loss as a result of soft drink intake. Also, carbonated beverages have phosphates which cause even more calcium loss.

2.     Cut back on the Caffeine! With every cup of coffee you drink, you lose 150 mg of calcium in your urine. Decaf is no better because they contain chemicals that interfere with the detoxification process.

3.     Cut back on Protein. Taking in too much protein can cause acidity in the body which causes calcium to be lost when you urinate. However, protein is necessary to make strong bones, so we're just saying we need a balance between getting enough without eating so much that you create an acid-alkalinity problem.

 

4.     Lay off the Tums. Tums is one of the worst sources of calcium, It’s composed of calcium carbonate which is a poorly absorbed form of calcium. You want to get Calcium hydroxyapatite or Calcium Citrate which are the best forms of calcium.  Not to mention it's taking away the stomach acid we need to break down and digest our food. Check out our alternative digestive support below if you are looking to find a tums replacement (Bitters, Digestive Enzymes, and Betaine HCL).

5.     What about Sunlight?  You need Vitamin D because it helps to absorb calcium into your bones. It’s made in your skin when you go out in the sun, but since skin cancer is a concern and sunscreen blocks 90% of the vitamin D from absorbing into the body we recommend not being out in the sun for extended periods of time. Consider taking a Vitamin D Supplement as an alternative source.

6.     Stress Reduction! We’ve mentioned before, stress raises cortisol levels and if your cortisol is too high for a long period of time it can cause bone loss. You can reduce stress by engaging in specific activities that are aimed at reducing the stress response. These include massage, yoga and meditation. Don't forget the most advanced way to cope with stress is social engagement!  Spend quality time with good people. 

7.     Exercise is a great way to reduce the chance of bone loss. Engaging in weight bearing exercises like lifting weights, hiking, walking or running can increase bone density. Even as little as 15 minutes a day can be helpful.

8. Eliminate your toxic kitchen, beauty and body care products.  You can explore safe, alternative cleaning products that don’t have harmful chemicals that can absorb into your skin.  Our favorite is vinegar. 

 

I. MINERALS PROMOTE BONE HEALTH:

FACTS:

1. Around 70 percent of your bones, by weight, are made from minerals. Calcium and magnesium make up most of the mineral composition, but many trace minerals also factor in.

2. Poor dietary practices and soil depletion contribute to Mineral Deficiency, having some people turn to supplementation.  Those who choose to supplement are wise to do their research and seek out reputable brands who use quality, effective ingredients.

  • Calcium - Calcium is a mineral that is necessary for life. 

    • It builds bones and keeps them healthy.

    • About 99 percent of the calcium in our bodies is in our bones and teeth.

 

  • Magnesium - A mineral that's essential for the absorption and metabolism of calcium.

    • Strengthens bones and makes teeth harder. 

    • Stimulates the thyroid’s production of calcitonin, a hormone that preserves our bones.

    • Regulates parathyroid hormone, the hormone that facilitates the breakdown of bone tissues when necessary.

    • 60% of the body's Magnesium are in the bones.

 

  • Silica - Supports bone health by enhancing the use of calcium and vitamin D in your body.

    •  Helps maintain the balance between bone resorption and formation

 

  • Strontium -  supports normal bone formation.

    • strengthens the bone and supports mineralization

    • decreases the risk of bone fractures

 

  • Vanadium - support normal bone formation

    • strengthens the bone and supports mineralization

    • decreases the risk of bone fractures

  • Phosphorus - Supports skeletal development, and bone integrity - too much is bad too little is bad.

    • Antacids can impair phosphorus absorption which can lead to parathyroid dysfunction.

  • Zinc - Plays a key role in promoting bone density and boosting immune function

    • found in the hydroxyapatite mineral crystals, which makes up roughly half of our bones’ weight.

    • Crucial for Vitamin D to get into cells where it can facilitate the building of bones.

 

  • Copper - A trace mineral that is imperative for youthful, fracture-resistant bones.

    • Copper is the third moiety in a trio of minerals (manganese, zinc, and copper) that make up an extremely important antioxidant called Superoxide Dismutase. This antioxidant is a key player in saving your bones from oxidative damage and restoring their youthful integrity, and without copper, Superoxide Dismutase simply can’t form.

    • Copper is critical for the coenzyme-dependent process of the cross-linking of collagen and elastin.

  • Boron - a mineral that promotes bone growth.

    • contributes to calcium absorption

    • reduces the risk of fractures by hardening the bone 

    • protects vitamin D levels  

II. PROTEIN IS A MAJOR BUILDING BLOCK FOR BONE TISSUE:

  • Point: Protein is necessary to build and maintain strong, healthy bones.

  • Counterpoint: Remember not to over-do the animal proteins, because it is imperative to maintain alkalinity to promote healthy bones.

III. VITAMINS THAT PROMOTE HEALTHY BONES

 

FACT: Minerals, such as calcium and magnesium, as well as protein serve as the primary building blocks for bone growth. Vitamins are the catalysts for biochemical reactions that are needed to regulate this bone building process. 

  • Vitamin D - A fat soluble Vitamin that aids the absorption of calcium from the intestines. 

    • A deficiency in vitamin D causes calcium-depleted bone (osteomalacia), which weakens bones and increases the risk of bone fractures. 

  • Vitamin K - 

    • A fat soluble vitamin that is essential for activating enzymes that transport calcium from your arterial walls to your bones. 

    • By facilitating the transport of calcium out of your arteries and in bones, Vitamin K2 also protects the heart.

  • Vitamin C - A water soluble vitamin that stimulates the production of osteoblasts or bone-building cells 

    • also subdues osteoclasts (bone-destroying cells).

    • bone building properties of Vitamin C help improve bone mass and lower fracture rates.

IV. OMEGA 3'S PROMOTE HEALTHY BONES

  • Omega 3's help constitute bone marrow and enhance bone mineral content

  • DHA (docosahexaenoic acid), an omega-3 fatty acid, may support bone mineral content and produce healthier, stronger bones.

  • NASA study suggests that EPA (eicosapentaenoic acid), an omega-3 fatty acid, may protect against bone loss during space flight.

  • Omega 3's positively support the body's inflammation response.

  • The most functional or useful types of useful Omega 3's are:

    • Fish Oil

      • Contains the long-chain Omega 3 fatty acids (EPA and DHA) that the body uses most efficiently.

    • Algae Omega 

      • The best vegan Omega 3 option, because it contains the long-chain Omega 3 fatty acids the body uses most efficiently. Flax Seed, a popular vegan Omega 3 option, is a source of a short-chained fatty acid called ALA (alpha-linolenic acid) that is not efficiently utilized by the body.

V. HORMONES BALANCE AND ALKALINITY PROMOTE HEALTHY BONES

  • Hormone balance, especially estrogen balance, is a key factor in bone loss, bone growth, and bone remodeling.

VI . ALKALINITY IS CRUCIAL TO BONE HEALTH

  •  The alkalinity of your body factors into both bone growth and bone remodeling. 

  • PH test strip are available that can show you if you are alkaline or acidic. 

VI. GUT HEALTH AND NUTRIENT ASSIMILATION ARE NECESSARY FOR STRONG, HEALTHY BONES:

  • Digestive Bitters

    • increase bile activity

    • bile contains bile salts that help emulsify fats and break down and digest our food.

  • Digestive Enzymes

    • facilitate the breakdown and digestion of our food

  • Betaine HCL (Hydrochloride)

    •  may aid in the breakdown fats and proteins.

    • may aids those with deficient stomach acid in digestion.

  • Aloe Vera - increases nutrient uptake allowing us to get more out of the food we eat.

  • Do you have Leaky Gut?

    • It leads to poor nutrient assimilation.

    • It is linked hormonal imbalances.

VII. HERBS THAT SUPPORT BONE HEALTH

  • Stinging Nettle - source of calcium, magnesium, silica, boron, and trace minerals

    • source of vitamins C and D

    • even contains protein!

  • Alfalfa - contains calcium, magnesium, boron, silica, zinc 

    • Vitamins D and K

    • source of phytoestrogens that can help offset hormonal fluctuations that can lead to bone problems

  • Oatstraw (Avena Sativa) - source of calcium and magnesium

    • used in formulas that promote bone health

  • Red Clover - source of calcium 

    • source of phytoestrogens

    • contains protein

  • Dandelion - source of calcium 

    • contains protein

  • Horsetail - richest plant source of Silica on the planet

    • Italian Study shows it may improve bone density in women with Osteoporosis 

  • Rehmannia - Yin herb in TCM (Traditional Chinese Medicine)

    • According to TCM, rehmannia is considered an herb of restoration. Classically, it was even used to repair broken bones.

    • supports hormonal balance

  • Dendrobium Nobile - Yin herb in TCM (Traditional Chinese Medicine)

    • Used in TCM to nourish Yin fluid and lubricate joints, Dendrobium Nobile is believed to strengthen tendons and bones, relieve joint pain, and reduce rheumatism.

VII. HERBS THAT SUPPORT HORMONAL BALANCE OR HEALTHY ESTROGEN LEVELS

  • Black cohosh - a plant native to Eastern North America that has been used by women for generation to support hormonal balance.

    • Study suggest Black Cohosh may help strengthen bones in postmenopausal women.

  • Maca - a plant native to Peru that promotes hormonal balance. 

    • Studies suggest it also supports bone health by promoting healthy estrogen levels.

  • Red clover - a herb that is rich in phytoestrogens including lignans, coumestans, and isoflavones.  

    • Isoflavones can weakly bind to estrogen receptors in the body and may help to mitigate hormonal changes in estrogen.

    • may help prevent bone loss and the loss of bone mineral density in menopausal women.

  • Chaste Tree (Vitex Agnus-Castus) -  Recent studies suggest that the properties of Chaste Tree may mimic the soothing effects of progesterone.

    • May help to manage hormonal fluctuations in menopausal women by normalizing the function of the pituitary gland, which regulate estrogen and progesterone balance in the body.

    • Vitex may help balance mood by influencing dopamine levels.

  • Ashwagandha - is a herb classically used in Ayurveda for its' aphrodisiac and mood-stabilizing properties. 

    • Studies suggest that Ashwagandha can activate the hypothalamic-pituitary adrenal axis to increase the production of androgens.

    • May help to manage hormonal fluctuations in menopausal women.

  • Wild yam - a plant native to North America that is used to support menopausal and menstrual-related symptoms.

    • Studies suggest that it mimics the effects of progesterone.

    • May help to manage hormonal fluctuation in menopausal women.

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