Strong bones are essential for overall health and well-being, and there is a lot you can do to support better bone health. Here are some simple ways we encourage patients at our clinic to help their bones be their strongest and reduce the risk of osteoporosis:
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• Nutrition & Supplements: A diet rich in whole unprocessed foods provides essential nutrients for bone health. Bone broth and fermented foods provide added benefit. Fermented dairy (yogurt and real cheeses) have been associated with better bone health while milk has not.​ Research has varied on the benefits of supplementing with just calcium. We recommend  a Standard Process supplement called Calcifood which is made from animal bone to provide a variety of nutrients and feed the whole bone complex. Vitamin D also helps your body absorb calcium and is important for bone health. Sunlight exposure or vitamin D supplements can help maintain a healthy level. Have vitamin D tested as part of your blood work to check your status.
• Weight-bearing Exercises & Vibration: Engage in activities that put healthy stress on your bones. Walking, running, dancing, and weightlifting are excellent options. These exercises help stimulate bone growth and density. Exercises that challenge balance also help reduce the risk of falls and fractures. Vibration therapy uses a special platform to increase the load on your bones as well. Non-weight-bearing exercise like swimming is great but does not help as much to strengthen your bones.
• Limit Alcohol and Tobacco: Excessive alcohol consumption and smoking can weaken bones. If you smoke, quitting is crucial for bone health.
• Use Caution with Medications: Some medications can interfere with bone health and should be discussed with your doctor. These may include steroids, hormones, acid reducers, high dose blood thinners, diuretics, and anti-convulsive medications.

By following these guidelines, you can take proactive steps to strengthen your bones and reduce the risk of osteoporosis or bone injuries.

The cold and flu season can be a miserable time, but there are several natural ways to improve immune system function and reduce your susceptibility to a cold or flu. With the weather changing, it is a good time to think about preparing to avoid the worst by improving your health habits.

1. Eat a healthy diet: Nutrient dense foods provide a variety of vitamins and minerals that help the immune system function at its best. Load up on real whole foods and avoid the processed junk that impairs immune health. Include bone broth and fermented foods in your diet for an extra boost.
2. Stay hydrated: Drinking plenty of water helps to flush out toxins and keep your body functioning optimally. Dehydration is central to common problems that arise from respiratory infections so prioritize healthy water intake.
3. Get enough sleep: Adequate sleep is essential for overall health, including a robust immune system. Lack of sleep leaves you susceptible to the next bug that comes along. 6-7 hours per night is the minimum.
4. Manage stress: Chronic stress can weaken your immune response. Practice relaxation techniques like meditation or yoga to manage stress. Time outside is another great stress reliever.
5. Exercise regularly: Physical activity helps to boost your immune system and reduce inflammation.
6. Take your supplements: Vitamin D production especially drops as our days shorten and we spend more time indoors out of the cold. Keep your D level up with a daily supplement. 
7. Wash your hands frequently: This simple habit can go a long way in preventing the spread of germs.

By incorporating these natural strategies into your daily routine, you can significantly reduce your risk of catching a cold or flu. And if you do experience a cold, these consistent health habits can ease your recovery.

We've all heard about the overuse of antibiotics leading to superbugs, but now there's another reason to limit the use of antibiotics in children - arthritis. 

Medpage Today reports on a recent study that looked at children and the development of juvenile arthritis. The study found that "children who had been given at least one course of antibiotics had double the risk of [juvenile arthritis]." The researchers found no link between untreated infections and juvenile arthritis. Increased rates were only seen in children treated with antibiotics.

This study confirms prior research showing antibiotics damaging the mix of good microbes in a child's body. Their damaged system is then more likely to develop auto-immune problems where the body's immune system attacks itself. In the case of juvenile arthritis, the body's immune system seems to attack its joints.

Antibiotics should only be used when needed or they may lead to serious future harm. It's also a good idea to restore the good microbes with probiotics, prebiotics and fermented food to help build a healthier immune system. If you are not sure when or when not to use antibiotics, click here for more info.

We've all heard milk "does a body good" because milk "builds strong bones." But that has never been tested...until now. Milk was assumed to be good for bone health because it provides a source of calcium, a key component of bone.

However, a recent study of over 100,000 people showed a link between high milk consumption and INCREASED risk of bone fractures, mortality, and inflammation.

The authors of the study noted milk "might possibly be harmful to skeletal and general health."

It is possible that milk didn't create more health problems; instead those with more health problems chose to drink more milk. But this explanation is less likely when considering what else the researchers discovered: fermented dairy reduced risks of fracture or other health problems.

While drinking milk increased the risk of fractures and mortality, consuming fermented dairy reduced the risk of fractures and other health problems.

Healthier fermented forms of dairy include yogurt, cheeses, kefir, cultured buttermilk, sour cream, and others. The natural fermentation process is thought to make milk healthier by improving digestibility, reducing milk sugars, and providing beneficial bacteria (probiotics). Fermentation has also been found to generate vitamin K2 (a beneficial nutrient not found in milk).

It's also important to recognize the current over-processing of milk with high heat pasteurization, homogenization, fat extraction, and other techniques that reduce milk's nutrient content or nutrient availability. For those who still want to sport a milk mustache, try choosing the least processed, preferably organic, form of fermented dairy you can find. If you're looking for a source of calcium, try dark leafy greens and don't worry about trying to drink more milk.

The new year has begun, which means it's time for lists: here's a list of our 5 favorite supplements that we've seen patients benefit from the most.

1. Whole Food Multivitamin - the best source of nutrition is whole foods. The second best source of nutrition is whole foods in tablet form (not the synthetically-derived vitamin components sold in high doses at the drug store). We like Catalyn because Standard Process has perfected the process of raising it's own organic produce and tests every step of the way to make sure it's multivitamin provides the best nutrition.
2. Omega 3 Fish or Krill Oils - omega 3 fish oils are one of the most anti-inflammatory foods you can eat, but most of us are not including them in the diet. If you're not eating wild fatty fish regularly, include a high quality fish or krill oil.
3. Probiotics - researchers continue to find more links between our microbiome (bugs living in and on our bodies) and a variety of health issues involving digestion, regularity, immunity, skin health, mental health, arthritis, obesity, auto-immunity and more! Include healthy bugs in your diet on a regular basis by eating fermented foods or taking probiotics.
4. Vitamin D - the importance of vitamin D has been well established, but 80-90% of our patients tested for vitamin D with blood work show insufficient levels. Is that a surprise in less-than-sunny Northeast Ohio? There are few food sources high in vitamin D, and most of us don't spend enough time in the sun to produce adequate levels. Take vitamin D to keep your levels up to par.
5. High Quality Protein Powder - a smoothie can be a quick and easy nutritious meal when you're in a hurry (or have time to enjoy it). Start with a minimally processed whey protein powder (not isolate) without added junk like processed sweeteners, colors, artificial flavors, etc. Combine with fruits and other good ingredients for a delicious meal.

For the most benefit, take your supplements with healthy meals as much as possible. A variety of other supplements can be helpful for specific needs, but these are the best supplements for most of us.

Research Shows Probiotics Prevent Diarrhea

MedPage Today reports on research that shows probiotics prevent diarrhea resulting from the use of antibiotics. Diarrhea is a common side effect that occurs after taking antibiotics; experienced in as many as 30% of patients.

Probiotics are live microorganisms (in most cases, bacteria) that are similar to beneficial microorganisms found in the human gut. They are also called 'friendly bacteria' or 'good bacteria'. You can add these healthy microorganisms to your diet by taking supplements or by eating fermented foods. Learn more about probiotics and fermented foods in our recent post.

What Did The Probiotics Research Show?

The researchers  performed a meta-analysis in which they reviewed multiple studies that have been performed. They analyzed 82 randomly controlled studies on the subject and found a significant reduction in antibiotic-related diarrhea for those patients who received probiotics. Various probiotic strains were used including bacteria and yeasts. All tested strains demonstrated some benefit in preventing diarrhea, with an average reduced risk of 42%.

How Do Probiotics Prevent Diarrhea?

The researchers explain the benefit of probiotics: "Potentially, probiotics maintain or restore gut microecology during or after antibiotic treatment through receptor competition, competition for nutrients, inhibition of epithelial and mucosal adherence of pathogens, introduction of lower colonic pH favoring the growth of nonpathogenic species, stimulation of immunity, or production of antimicrobial substances."

Translation:
Taking probiotics returns good bugs to our gut after antibiotics kill them. They compete against the bad bugs for nutrients and space, so it is harder for the bad bugs to develop into an infection. These healthy bugs also help stimulate our immune system.

Probiotics are basically the opposite of antibiotics. Instead of taking a pill that kills any microorganisms in your body (good or bad), you take a supplement that increases the number of healthy microorganisms that should be in your body. This restores the natural balance and helps the immune system work as it should.

Do Probiotics Benefit Children & Adults?

Most of the research has been performed on adults, but studies on children have also noted significant benefit to using probiotics as well. They are considered to be very safe. One possible risk is when used in neonates that have been born prematurely and have an immune deficiency. Babies should be enjoying the immune enhancing benefits from their mother's breastmilk anyway.

You can enjoy the benefits of probiotics by taking a supplement or eating fermented foods - learn more here.

You may not be familiar with "fermented foods", but you have probably eaten them and enjoyed their probiotic benefits. Yogurt is likely the best known of fermented foods in America, and yogurt makers have recently increased their marketing to educate consumers on the health benefits of probiotics.

What Are Probiotics?

The National Institute of Health defines probiotics as "live microorganisms (in most cases, bacteria) that are similar to beneficial microorganisms found in the human gut. They are also called 'friendly bacteria' or 'good bacteria'."

Our body is swarming with trillions of these bacteria that help our body maintain a balance and stay healthy. A lot of these organisms are in our digestion system to help us digest certain foods. They play an important role in supporting our immune system among other benefits.

What Are Fermented Foods?

Fermented foods are made with bacteria or yeast that consume their sugars and leave behind lactic acid or alcohol. For our purposes, we are primarily talking about fermentation that increases lactic acid content and not alcohol. This increase in lactic acid helps prevent harmful bacteria from growing, which makes the food safer to eat and allows it to be stored longer.

Most cultures around the world include some type of fermented food in their diet. These cultures all found that fermenting foods provides a number of benefits. Fermented foods contain healthy probiotics to keep our digestive system properly balanced, and the process makes certain nutrients easier to digest for us so we can get more out of the food we eat. It also adds a flavorful tang.

Common fermented foods consumed around the world:

• yogurt, cheese, and kefir - fermented from milk
• sauerkraut, pickles, and kimchi - fermented from vegetables
• cider and vinegar - fermented from fruit
• kombucha - fermented from tea
• sourdough bread - fermented from grains

All kinds of food are fermented; even meat and fish. You may not be a fan of fermented fish paste, but many of these foods are quite delicious. They can be made at home, or are becoming easier to find at the grocery store.

What If We Don't Eat Fermented Foods?

We recommend everyone try to include fermented foods in their diet on a regular basis (at least weekly; daily is better). Watch out for two issues:

1. If the food has been pasteurized, any beneficial organisms have been killed so you won't experience the same benefit. Look for non-pasteurized fermented foods.
2. Some fermented foods are further processed to include lots of sugar or other chemicals, so read the ingredient label. Yogurt isn't healthy when it has more sugar per once than a can of pop.

If you don't eat any fermented foods, consider a probiotic supplement. These often come in capsule or liquid form. Similar to the foods, just make sure to check ingredients so the company is not including sugars or other unhealthy junk. These should be taken on a regular basis, but can be especially helpful when noticing digestive issues or infections.

What About Prebiotics?

Prebiotics are indigestible food ingredients that stimulate the growth and maintenance of beneficial gut microbiota. Essentially, it's food that we can't digest, but it feeds healthy bacteria in our gut. While probiotics receive most of the attention, consuming prebiotics are just as important. Soluble fiber from fresh fruits and vegetables serve as prebiotics that feed the healthy organisms in our digestive tract. This is one more reason why its so important to eat lots of fresh fruits and vegetables. Fermented foods are great because they can provide both probiotics and prebiotics in one tasty package.

We should also consider avoiding foods that feed unhealthy bacteria and cause problems with our microbial balance. Limit sugars, artificial sweeteners, and chemicals.

Go out and eat some fermented foods today - your gut will thank you.