There are many health issues that can land you in a nursing home, but this one is the real clincher. I’m going to tell you an easy way to avoid it.
So if you want to keep your independence – and a healthy and pain-free lifestyle – keep reading.
How to Successfully Lower
If you’ve been told not to take salt, because it’s ‘bad for your blood pressure’, then what you’re about to discover will shock you.
We’ve always been told that there’s a link between salt and high blood pressure.
Read any conventional medical journal, newspaper or website and they all say the same thing: salt is bad for you – period.
So it must be true, right?
In fact, recent evidence has proven that taking salt every day can actually lower your blood pressure!
You read that right. Salt can lower your blood pressure.
This is just one of 12 blood pressure lies that I want to expose to you in a brand new special report I’ve just published.
My name is Dr. Victor Marchione and I can show you how to lower your blood pressure naturally, without drugs or surgery, even if you’ve been struggling with it for years.
You can find these inexpensive cures in your kitchen, your garden or your local store. Now you can try them for yourself and experience the greatest health miracle you could possibly imagine.
Obviously, if you have to go into a nursing home, it’s because you have some health condition that means it’s no longer possible for you to live independently. What’s the most common trigger for this misfortune?
According to a husband-and-wife team of medical doctors, Mitchell and Carol Krucoff, a fracture is the health problem that is most likely to require you to move out of your family home and into a long-term care facility.1
Not Alzheimer’s. Not cancer. A bone fracture.
So, next: What is the most common reason older folks break a bone?
The number one reason that leads to frailty and fractures is weak muscle and bone mass, say the Krucoffs in their book Healing Moves.2
Who’s most vulnerable?
Postmenopausal women, due to their low estrogen levels. But some men are also at risk.
Most important single thing you can do to avoid frailty
Getting certain nutrients can be important for preventing falls and fractures. “Calcium” may be the first thing that comes to mind, but no amount of calcium can make up for the lack of something else, something even more essential. Yet most people completely ignore it.
That something is exercise. Make that a certain kind of exercise. Because you need one specific type to avoid bone frailty. . .
It’s not enough just to ‘get exercise’ without considering how that exercise affects your bones. If you want to prevent bone loss and osteoporosis, strength training is king. Numerous studies prove it.
Kathy Keeton, in her book Longevity, claims your body needs strength training if you hope to retain the calcium you take. She quotes nutritional biochemist Dr. Neil Orenstein: “…No amount of calcium supplementation will prevent osteoporosis.”
Strength training was proven in a study at Ontario’s McMaster University. A one-year strength-training program boosted the spinal bone mass of postmenopausal women by a stunning nine percent.3
What’s most striking is that the women in the non-training group suffered a corresponding decrease in bone density. So there was a total gap of something like 18% between those who did this type of exercise and those who didn’t. At the end of one year.
Another study presented in Prescription Alternatives found that older women who did high intensity weight training twice a week for one year boosted their bone density by one percent.4 Meanwhile, a non-exercising control group fared much worse. They lost bone density at the rate of 1.8 to 2.5 percent.
Better yet, women who exercised also increased muscle strength and balance – both of which plummeted in the non-exercising group.
In any case, it’s clear that even older people who improve their bone density, muscle strength, and balance will dramatically improve their quality of life as they age.
Do this, and it’s likely you will live longer.
Higher bone density and muscle mass can truly help you prevent a bad fall – an ugly turning point in your life.
All it takes is one bad spill and a broken hip to lead an elderly person to immobility, complete dependence on others, and often death.
One study, which followed about 5,500 women over a 20-year period, found that having a hip fracture doubled the risk of death during the following twelve-month period compared to women of similar age who did not have a hip fracture.
Ignore this health tip at your peril
It takes so little to prevent these spills. A little effort goes a long way. You don’t need to train for the Olympics or bore yourself to death with weight repetitions to gain big bone-building benefits.
Just as your muscles gain strength as you use them, so your bones gain density and strength when you make the right kind of demands on them.
Weight bearing exercise – like running, walking uphill, weight lifting, stair climbing, and dancing – all promote healthy mechanical stress on your skeleton and help move key minerals into your bones.
On the other hand, biking, rowing and swimming don’t help so much.5
Gary Null, author of Power Aging, claims you need just 15 to 30 minutes of weight training two to three times a week to prevent osteoporosis – about an hour a week total. Not much, considering the far-reaching benefits you get.
And it’s never too late to start.
An American Medical Association (AMA) study showed that women who started weightlifting twice a week as late as age 70 avoided ‘normal’ bone loss and slightly boosted bone density.6
Merely stopping bone loss is a life-saving achievement.
A study of nursing home residents in their 80s and 90s showed gains in strength, balance, and walking speed in just eight weeks when they worked out with weight machines three times a week.
Just be sure you work all your muscle groups and plan a 24-hour break between sessions. The norm for weight training is one day on, one day off.
The big caveat younger folks ignore
Even better is to start weight training LONG before age 60 – preferably in your 20s, 30s, and 40s. This really is a case of the ‘early bird getting the worm.’
Other studies even show that weight-bearing exercise before puberty can help guard against osteoporosis later in life. I guess all that manual work I had to do as a kid was worthwhile. . .
By the way, males shouldn’t think we get off scot-free here. We’re also subject to bone loss, although not as much as women. The exercise recommendations go for both sexes (or all six sexes, if you’re a Democrat. We wish our LBGT friends long life and good health. . .)
Do this in addition to lifting weights
Strength training is critical, but a 2005 study found that athletes in high-impact sports like soccer, hurdling, and volleyball had more bone density than professional weight lifters. Hard to imagine – but true.
So go for variety and balance. Find fun activities you’ll actually stick with. Dancing is super exercise – and good for your brain health, too, because it’s intellectually demanding and also because it involves social interaction.
Move your body in new ways. The more flexible your muscles, the less prone you are to fractures.
If you’re not sure where to start, try starting with these:
- Brisk walking
- Tai Chi
- Racquet sports
And remember, balance is critical for preventing falls.
Key nutrients for titanium-strength bones
As I mentioned earlier, calcium is not your best plan…
Research suggests your body needs a proper balance between calcium, vitamin D, vitamin K2, magnesium, and various trace minerals like boron and manganese. Too much of any one vitamin or mineral can have ravaging effects on your bones.
A 2013 study from the National Institutes of Health suggests that too much calcium without other minerals can create imbalances leading to heart attack or stroke.
So don’t default just to calcium, or you could be sorry.
Beware of this bone trap
If you’ve watched TV, read a magazine, or surfed the Internet lately, you’ve likely been ‘warned’ about bone loss. Most likely the ad suggests a certain medication to prevent bone loss.
Don’t be taken for a ride. Your bones don’t need drugs to become strong. Twenty years of evidence proves exercise works.
Also please know that osteoporosis is much more complex than how your bone appears on a bone density scan, contrary to what some drug commercials imply.
And those drugs come with side effects. I’ll save the complex science of ‘why’ for another day. Suffice it to say that drugs hinder resorption – the process of clearing out old bone and replacing it. So the bones look stronger on a scan, but they’re really not.
The medication is also a suspected link to esophageal cancer.
Don’t delay another day
Those who lift weights regularly may have 10% thicker bones than those who rarely or never exercise. That may not sound like much, but even small improvements can greatly reduce your risk of fractures.
So prepare now to keep your independence. It’s not that hard, and so well worth it.
In our last issue, I wrote about how a cancer diagnosis is so frightening the shock actually kills some people. Don’t let this happen to you. If you missed it, we’re rerunning it just below. . .
Don’t Let a Cancer Diagnosis
Scare You to Death
Can bad medical news be more fatal than the disease itself?
If you or someone you love gets a bad medical diagnosis – especially one with a poor prognosis – you’re at much higher risk for suicide and cardiovascular death in the next week following diagnosis. And that higher risk can last for an entire year.
That’s the bad news. Fortunately, there are things you can do to lower that risk. So please read on to get the whole story.
Most studies about suicide risk play up the role of untreated psychiatric problems. At least that’s what the psychiatrists want you to believe.
But suicide isn’t always the result of full-blown depression. It can also emerge with overwhelming social distress or with shocking medical news, such as a new diagnosis of serious medical illness.
So says a large 15-year observational study of more than six million Swedes, which controlled for genuine mental illness.1
Approximately 530,000 people received a diagnosis of cancer during the course of the study. Those diagnoses were linked to an increased risk for both suicide and cardiovascular death:
First week suicide multiplied 12.6 times
First year suicide post-diagnosis 3.1 times
First week cardiovascular death 5.6 times
First month cardiovascular death 3.3 times
While the conclusion of the study was that mental health services should be made available to cancer patients – especially newly diagnosed ones – it seems logical to draw a few other conclusions that can be put to use by patients, friends, relatives, and caregivers.
A HUGE risk: misdiagnosis
Emotional distress is a risk factor for cardiac events. And both social and emotional distress are risk factors for suicide.
Hopelessness, depression, anxiety and panic can all play a role.
But the first thing anyone receiving a bad diagnosis should do, in my opinion, is to get a second and even a third opinion… especially given the astounding frequency of cancer misdiagnoses (which we’ve discussed here before). The same holds for people diagnosed with other serious medical conditions. Don’t take the first word for the last word.
And whether it’s the first diagnosis or the third, it’s time to hit the pause button and try to calm your panic – whatever way works best for you, whether through prayer, exercise, the support of other people, or whatever.
It’s not easy. But it’s very important.
Consider ALL your treatment options
You have far more healing options than you’ll ever hear about from most doctors. Remember, they risk their license if they venture too far off the beaten path of conventional treatments (and they probably aren’t inclined to do that anyway).
So you’ll have to do your own homework and explore the options most likely to give you hopeful results. Whether that means going to Germany or Mexico, or finding alternatives here in the U.S.
In the eleven years I’ve been writing and publishing about cancer, I’ve come across many, many people – including those with very advanced cancer –who made complete recoveries and lived for years.
It happens all the time. Most people don’t hear about these unconventional cures, or they refuse to take it on board because in their world it “can’t” be true.
Consider the integrative strategies of Dr. Lee Cowden. He is a board-certified cardiologist, clinical nutritionist and internist, and skilled in homeopathy – one of those alternative approaches that most MD’s spit at. For more than 20 years, he’s been treating cardiac disease and other chronic diseases, primarily with alternative and integrative methods.
In March of 2012, Cowden received the prestigious Academy of Comprehensive Integrative Medicine (ACIM) Humanitarian Award for continually meeting people at their point of need and giving them hope.
At one point of his career, almost every new patient he got had been given a death sentence by traditional medical practitioners.
One patient came to him, having received one kidney transplant that his body was rejecting. He was on the verge of dialysis. In just one month’s time – with dietary changes, nutritional supplements, some emotional work and electromagnetic therapies – this young man went on to achieve perfectly normal kidney function.
Please note that you’ll have to look beyond the obvious to find these therapies. They may be hidden in plain sight, or hidden out of sight. Either way, do yourself a favor and dig them up.
Heal your emotional pain
Healing your emotional pain is as important before a disease diagnosis as it is afterwards… because there’s compelling evidence that emotional pain can lead to physical disease.
If you find yourself unable to cope with a cancer diagnosis, then therapy or a support group are good ideas. If you’re having suicidal thoughts, get yourself to a medical professional at once. Your regular doctor can refer you to an appropriate therapist if you don’t know one.
As for “home treatments,” when you find yourself angry, negative, and hopeless, here are some techniques that can aid you to restore your balance, peace and wellbeing – complements of Dr. Deepak Chopra.
1. Resist the impulse to ignore your feelings, push them away, or judge them as bad. Ask instead what they’re trying to tell you. All emotions – even the negative ones – should help you and enable you to tune into messages your body wants you to hear.
2. Tell yourself positive things. If you keep spouting negativity in your mind, saying, “I’m angry, miserable, stressed out…” you’ll have an extremely difficult time detaching and letting go of those negative emotions. Learn to see your emotions as energy that flows through you, but isn’t about you.
3. Practice compassion for yourself. Tell yourself, “Whatever fear says, nothing can destroy me. I’m reacting strongly right now, but this too shall pass.”
4. Meditate. This is one of the best ways to loosen the grip of sticky emotions and connect with your true self.
5. Read positive books, your Bible, or pray. It’s very easy to lie to yourself. But reading positive things and praying can help release those negative emotions.
A German doctor, Geerd Hamer, is probably the most famous advocate of dealing with the emotional side of cancer. His approach is called New German Medicine. He believes ALL cancer happens because of a profoundly traumatic emotional event in the patient’s life – a death in the family, divorce, loss of a job – and it’s essential to face this sorrow and learn to live with it.
I don’t agree with the idea that emotional distress is the sole cause of cancer, but I do believe it plays a big role, and most alternative and integrative cancer doctors address emotional healing as part of their protocol.
Train yourself to be happier one day
(and thought) at a time
Happiness happens by choice, not by chance. So what are some of the choices that form a foundation for happiness?
First of all, build a strong foundation for happiness by nourishing yourself with healthy, nutritious food, getting regular physical activity, and getting enough sleep. Neglecting any of these is a recipe for sadness and depression.
1. Foster connections with people. Happy people feel connected at work, at home, and in the community. Find something you can contribute to that’s bigger than yourself. Volunteer. Have lunch with a friend. Plan a neighborhood activity.
2. Look for the positive. Your neural pathways strengthen when you use them. As you focus on the positive, it’ll be increasingly easier to focus on more positives.
3. Say what you mean and mean what you say. Speak with your own true voice so you don’t back yourself into corners you can’t escape from.
4. Schedule some fun time. Children laugh and play all day. As an adult, insert bursts of play into your day. Do things that make you feel playful and leave you smiling.
5. Express gratitude. Acknowledge the good and positive things in your life, your community, or the world. Like attracts like, so as you express thanks you’ll attract more things to be thankful for. Every night I thank God for the good things that happened that day and the last couple of days. I always find there are a great many of them – even on a “bad” day.
Taking these steps even in the face of bad medical news can help your healing process. And help make sure you don’t fall prey to cardiovascular events or suicide in the shorter term.