Your Road to Wellness

Bone density, bone loss

Does milk help prevent fractures?

Posted by on 9:28 am Anti-aging, BMJ Formula, Bone density, bone loss, Diet, Diet, Diseases, The Learn to Eat Plan | 0 comments

Milk is by most people believed to help support bone formation and reduce the risk for fractures, but is that true?

The following research investigated milk intake and the risk of mortality and fractures in women and men (Michaelsson K,, 2014).

This study was done in Sweden and included 61,433 women and 45,339 men. The average follow up for the women was 20.1 year and for the men 11.2 years.

High milk intake was associated with higher mortality for both women and men, and with a higher fracture

incidence in women.

It’s common to recommend milk for teenagers to promote increased bone mass.

To determine whether milk consumption during teenage years influences the risk of hip fracture in older adults, the researchers of this study included both women and men and did 22 years of follow-up (Feskanich D,, 2014).

After controlling for known risk factors and current milk consumption, each additional glass of milk per day during teenage years was associated with a significant 9% higher risk of hip fracture in men.

It was concluded that greater milk consumption during teenage years was not associated with a lower risk of hip fracture in older adults.

These studies were population studies using food frequency questionnaires which is not as accurate as double blinded research comparing 2 groups.

However, when the research includes large population groups and both show the same results, it’s worthwhile to pay attention to the results.


Michaëlsson K, Wolk A, Langenskiöld S, Basu S, Warensjö Lemming E, Melhus H, Byberg L. Milk intake and risk of mortality and fractures in women and men: cohort studies.BMJ. 2014 Oct 28;349:g6015.

Feskanich D, Bischoff-Ferrari HA, Frazier AL, Willett WC. Milk consumption during teenage years and risk of hip fractures in older adults. JAMA Pediatr. 2014 Jan;168(1):54-60.



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3 Important Benefits of Flax Seeds

Posted by on 12:26 pm Anti-Aging, Anti-aging, Antioxidents, Blood Pressure, Bloodsugar, BMJ Formula, Body fat, Bone density, bone loss, Diabetes, Flaxseeds, General Health, Glucose, Green tea, Happiness, HDL, HDL Level, Health, Health Risk | 0 comments


One of the impressive health benefits of flax seeds is the ability to decrease blood pressure (Rodriguez-Leyva D,, 2013).

In a double-blinded, placebo-controlled study, 30 g of flax seeds daily for 6 months reduced the systolic blood pressure of 10 mm Hg and the diastolic blood pressure with 7 mm Hg.

 This is as good as some blood pressure medications, and instead of side-effects, you get even additional benefits.

13 g of flax seeds daily has shown to decrease blood glucose and insulin and improve insulin sensitivity in obese individuals with pre-diabetes (Hutchins AM,, 2013).

Flax seeds can also lower cholesterol. 

In just 7 days a drink made of flax seeds lowered total cholesterol by 12% and LDL cholesterol (the bad cholesterol) 15% (Kristensen M,, 2012).

Even if many people are not aware of these health benefits, it’s been known for a long time that flax seeds can reduce total cholesterol, LDL and decrease the blood glucose after a meal (Cunnane SC,, 1993).


It is very important to keep the blood glucose in a good range even after a meal, it is not enough to only have good fasting blood glucose.

I recommend grinding 2 tablespoons of flax seeds in a coffee grinder and put them in a glass with water, stir it and drink it thick. You can of course also sprinkle it on food, like a salad if you prefer.



Cunnane, S. C., Ganguli, S., Menard, C., Liede, A. C., Hamadeh, M. J., Chen, Z. Y., … & Jenkins, D. J. (1993). High α-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humansBritish Journal of Nutrition69(2), 443-453.

Hutchins, A. M., Brown, B. D., Cunnane, S. C., Domitrovich, S. G., Adams, E. R., & Bobowiec, C. E. (2013). Daily flaxseed consumption improves glycemic control in obese men and women with pre-diabetes: a randomized study. Nutrition research33(5), 367-375.

Kristensen, M., Jensen, M. G., Aarestrup, J., Petersen, K. E., Søndergaard, L., Mikkelsen, M. S., & Astrup, A. (2012). Flaxseed dietary fibers lower cholesterol and increase fecal fat excretion, but the magnitude of the effect depends on food typeNutrition & Metabolism9(1), 8.

Rodriguez-Leyva, D., Weighell, W., Edel, A. L., LaVallee, R., Dibrov, E., Pinneker, R., … & Pierce, G. N. (2013). Potent Antihypertensive Action of Dietary Flaxseed in Hypertensive PatientsNovelty and Significance. Hypertension62(6), 1081-1089.

A quick way to improve bone density.

Posted by on 9:17 am Bone density, bone loss | 0 comments

You probably know that resistance exercises help to stimulate bone growth, but what if you don’t want to lift weights?

You need to do something because osteoporosis is a real thing not only for women, but also for men.

You can actually stimulate bone growth very well without using any equipment and without spending much time.

A simple exercise like jumping up and down has been documented to be especially effective for stimulating bone growth of the hips which can be vulnerable to fractures as we get older (Zhao R, et al. 2014, Babatunde OO, et al. 2012).

Jumping also increased bone density of the whole body and the hips in osteoporotic men (Hinton PS, et al.  2015).

16 weeks of jumping 10 to 20 times twice a day improved bone density of the hips in premenopausal women (Tucker LA, et al. 2015).

Jumping a few times does not take up much time, and you don’t have to do it all at once, you could even do it 4 times a day.

That way it would not be too many jumps each time.

Babatunde OO1, Forsyth JJ, Gidlow CJ. A meta-analysis of brief high-impact exercises for enhancing bone health in premenopausal women. Osteoporos Int. 2012 Jan;23(1):109-19. doi: 10.1007/s00198-011-1801-0. Epub 2011 Sep 28.
Hinton PS1, Nigh P2, Thyfault J3. Effectiveness of resistance training or jumping-exercise to increase bone mineral density in men with low bone mass: A 12-month randomized, clinical trial. Bone. 2015 Oct;79:203-12. doi: 10.1016/j.bone.2015.06.008. Epub 2015 Jun 16.
Tucker LA, Strong JE, LeCheminant JD, Bailey BW. Effect of two jumping programs on hip bone mineral density in premenopausal women: a randomized controlled trial. Am J Health Promot. 2015 Jan-Feb;29(3):158-64. doi: 10.4278/ajhp.130430-QUAN-200.
Zhao R1, Xu Z, Zhao M. Effects of Oestrogen Treatment on Skeletal Response to Exercise in the Hips and Spine in Postmenopausal Women: A Meta-Analysis. Sports Med. 2015 Aug;45(8):1163-73. doi: 10.1007/s40279-015-0338-3.


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Specific nutrients to support bone formation

Posted by on 9:54 am Bone density, bone loss, Manganese, Vitamins, Zinc | 0 comments



The importance of magnesium for bone health has been known for many years.

When a group of menopausal women were given magnesium for 2 years, it prevented fractures and resulted in a significant increase in bone density (Sojka JE, Weaver CM, 1995).

A newer study, including 73,684 postmenopausal women, found that lower magnesium intake was associated with lower bone mineral density of the hip and the whole body (Orchard TS, et al. 2014).

Calcium is not the only nutrient important for bone formation.

Actually, you don’t need to supplement with huge amounts of calcium because that will not help you, it may, instead, harm you.

Several other minerals are also important, especially magnesium.

A 50 mg per day increment of magnesium intake was associated with 22% lower coronary artery calcification, and the odds of having any coronary artery calcification were 58% lower in those with the highest intake compared with the lowest intake of magnesium (Hruby A, et al. 2014).

You don’t want calcification of your arteries , so don’t only take calcium, you need the other minerals also.

When a group of older postmenopausal women taking 1000 mg of calcium were compared with a group taking the calcium and also zinc, copper and manganese and another group only taking the zinc, copper and manganese, the only significant group difference for bone loss occurred between the placebo group and the group taking calcium, zinc, copper and manganese (Strause L, et al. 1994).

Not only have these minerals been documented to support bone formation, but they are also important to help keep the cartilage in your joints healthy.

You also need adequate vitamin D to keep your bones healthy (Holick MF, 2004).


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Holick MF. Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. Am J Clin Nutr. 2004 Dec;80(6 Suppl):1678S-88S.
Hruby A, O’Donnell CJ, Jacques PF, Meigs JB, Hoffmann U, McKeown NM. Magnesium intake is inversely associated with coronary artery calcification: the Framingham Heart Study. JACC Cardiovasc Imaging. 2014 Jan;7(1):59-69. doi: 10.1016/j.jcmg.2013.10.006. Epub 2013 Nov 27.
Orchard TS, Larson JC, Alghothani N, Bout-Tabaku S, Cauley JA, Chen Z, LaCroix AZ, Wactawski-Wende J, Jackson RD. Magnesium intake, bone mineral density, and fractures: results from the Women’s Health Initiative Observational Study. Am J Clin Nutr. 2014 Apr;99(4):926-33. doi: 10.3945/ajcn.113.067488. Epub 2014 Feb 5.
Sojka JE, Weaver CM. Magnesium supplementation and osteoporosis. Nutr Rev. 1995 Mar;53(3):71-4.
 Strause L1, Saltman P, Smith KT, Bracker M, Andon MB. Spinal bone loss in postmenopausal women supplemented with calcium and trace minerals. J Nutr. 1994 Jul;124(7):1060-4.



Osteoporosis: Chronic inflammation is also associated with osteoporosis.

Posted by on 5:34 pm Bone density, bone loss, Inflammation, The Learn to Eat Plan | 0 comments

It has been known for a while that chronic inflammatory conditions like rheumatoid arthritis will increase the risk for bone loss.

But what about chronic low grade inflammation?

There is now more and more evidence that low grade inflammation will also increase bone loss.

The authors of this paper state that the modern diet promotes inflammation and weight gain and will suppress osteoblastogenisis (Ilich JC, et al. 2014). Bone is constantly remodeled; osteoclasts will break down old bone, while osteoblasts will stimulate new bone formation.

As we get older there is a tendency to get more inflammatory, and this can increase the risk for osteoporosis (Ginaldi L, et al. 2005). Osteoporosis makes us more prone to fractures.

The good news is that you can do something to prevent this.

A huge study, which included 40,644 men and 34,947 women, with an average follow up time of 14.2 years, showed that the participants with zero fruit and vegetables intake had 88% higher rate of hip fracture compared with those consuming 5 servings per day (Byberg L, et al. 2015).

A high nutrient, low glycemic index diet can be very effective in lowering inflammation.


Learn to Eat:  Recommendations that work. This is not a regular diet program.


Byberg L, Bellavia A, Orsini N, Wolk A, Michaëlsson K. Fruit and vegetable intake and risk of hip fracture: a cohort study of Swedish men and women. J Bone Miner Res. 2015 Jun;30(6):976-84. doi: 10.1002/jbmr.2384.
Ginaldi L, Di Benedetto MC, De Martinis M. Osteoporosis, inflammation and ageing. Immun Ageing. 2005 Nov 4;2:14.
Ilich JZ, Kelly OJ, Kim Y, Spicer MT. Low-grade chronic inflammation perpetuated by modern diet as a promoter of obesity and osteoporosis. Arh Hig Rada Toksikol. 2014 Jun;65(2):139-48. doi: 10.2478/10004-1254-65-2014-2541.

Easy way to reduce your risk for Alzheimer's disease.

Posted by on 8:58 am Bone density, bone loss, Brain, Dementia, Vitamin D | 0 comments

Beautiful lady enjoying on a sailboat.Copy spaceThe reviewed research followed 1,658 adults who were free from dementia, cardiovascular disease and stroke for an average of 5.6 years (Littlejohns TJ, et al. 2014).
Vitamin D levels (25-hydroxy vitamin D) were measured from blood samples.

It was found that vitamin D deficiency is associated with a substantially increased risk for both dementia and Alzheimer’s disease.

For most people 2000 IU daily of vitamin D 3 is enough to maintain a good level of vitamin D. That should be easy to manage, and if you also get out in the sun a little bit without sunscreen, you should be even better off.



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Littlejohns TJ, Henley WE, Lang IA, Annweiler C, Beauchet O, Chaves PH, Fried L, Kestenbaum BR, Kuller LH, Langa KM, Lopez OL, Kos K, Soni M, Llewellyn DJ. Vitamin D and the risk of dementia and Alzheimer disease. Neurology. 2014 Sep 2;83(10):920-8. doi: 10.1212/WNL.0000000000000755. Epub 2014 Aug 6.