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Bone breaks on the rise in older women

Here’s why your fracture risk is getting worse

It’s like trying to figure out where the rain’s coming from… and looking in every direction but UP.

The mainstream claims that it’s absolutely STUMPED by stunning new numbers on bone breaks in older women.

Despite new and powerful drugs… and despite more docs putting more focus on bone health… the number of breaks and fractures in recent years hasn’t dropped.

Just the opposite has happened.

While those numbers started to dip downward a decade ago, they’re now actually INCREASING!

The new study finds that from 2002 until 2012, the number of bone breaks and fractures steadily dropped.

But from 2012, something unusual happened.

The number of breaks began to CLIMB.

Between 2014 and 2015 alone, the break rate jumped by 2.5 percent in women in their mid- to late- 60s and by nearly 4 percent in women ages 70 to 74.

The mainstream claims they can’t figure it out.

Maybe it’s the patients’ faults (they love blaming patients) for not taking more bone drugs.

Maybe it’s the doctors’ faults for not doing enough bone scans to figure out who’s at risk… then putting those women on drugs (always back to the drugs).

They’re looking in every direction but up!

Let me give you my own theory: Those bone drugs simply aren’t all they’re cracked up to be.

In 2002, the first year of the study, there weren’t too many of those meds out there.

But starting in 2005, the FDA went through an approval frenzy, signing off on a series of drugs that got wildly popular over the following years.

By 2008, the first big bone drug from the 90s — Fosamax — went generic, so the market went from few (and expensive) choices in 2002 to a whole slew of choices, including cheap generics, by 2008.

More women were on the drugs than ever before.

Given that fractures are a long-term risk, it would take a few years to see any widespread benefit in the statistics that we could credit to the drugs.

But a few years later, look at what happened.

This isn’t just a theory. Even the FDA has been forced to admit that the long-term use of these drugs can actually break the very bones they’re supposed to save.

The mainstream has claimed that this risk is rare.

The new numbers tell me that it’s NOT as rare as mainstream docs want you to believe!

Bone drugs also hurt in another very real way. Women think they’re protected and stop focusing on the basic nutrients needed to maintain strong bone.

Doctors are calling for more drugs. I say that it’s time to call for more of those basics, and not just calcium. Good bone health also requires vitamin D, vitamin K, and magnesium, along with hormone balance and weight-bearing exercises.

Mediterranean diet cuts frailty risk

Slash your risk of frailty in half

You don’t know exactly when it happened, but you know that it happened.

The strength you once relied on… the power that gave you mobility and independence and protected you from injury and pain… seems to have gone AWOL.

Some docs will tell you that it’s just “getting older.”

All I can say is “bunk!”

Growing OLDER doesn’t mean growing WEAKER. You can remain vibrant and healthy into your 70s, 80s, 90s, and beyond and keep the strength, vitality, and energy of folks half your age.

Now, the latest research shows how you can keep all that by focusing on what’s on your plate and in your fridge.

You already know how a garbage diet can lead to weight gain, obesity, and all of the health risks that come with them.

The new study goes further.

It shows what foods you can eat to improve your health and specifically preserve your strength and prevent frailty.

And I’ve got a feeling you’re going to love these foods.

The same foods are at the heart of the Mediterranean diet, and they can also help you avoid frailty — and not just by a little bit.

The new review of four studies finds that it can cut your risk in HALF!

Frailty isn’t a single condition so much as a collection of problems that gang up on you to make you miserable. There’s the telltale loss of strength and muscle, but it’s also more than that.

It’s missing out on all the things that give you pleasure because you simply don’t have the energy anymore.

You could also lose weight — perhaps dramatically — even if you’re not dieting.

That last one might sound terrific, especially if you have a few pounds to spare. But there’s nothing great about weight loss when it’s your body literally wasting away around you while you’re still using it!

The Mediterranean diet can help prevent all that, and the new study finds that the closer your follow it, the bigger your benefits. It’s so effective that the researchers said evidence from across all four studies, conducted in both Europe and Asia, were “very consistent.”

In other words, THIS is the one diet you want if you’re hoping for healthy and successful aging, especially since this same healthy lifestyle can also prevent all the other conditions that often strike older folks: heart attack, stroke, and dementia.

I’ll have one more reason to give this diet a shot on Sunday. Guys, this one will be especially for you.

Keep an eye on your inbox!

Alzheimer’s disease damage linked to poor sleep

This one bad habit could trigger dementia damage

Could a single night of bad sleep damage your brain?

A new study says that it can — and if you’re a little older, this might be the wake-up call you need to get serious about sleep.

Missing out on snooze time can leave behind a tangled-up mess of garbage proteins in your brain that can choke off your neurons and set the stage for dementia and Alzheimer’s disease.

In the new study, volunteers were monitored for 36 hours, including overnight, when researchers collected samples of brain fluid to see the changes taking place in real-time.

A night of good sleep didn’t really cause many changes at all.

But when the folks ranging in age from 30 to 60 were kept up all night, there were dramatic changes.

DANGEROUS changes.

Specifically, they had higher levels of the amyloid beta plaques that accumulate in the brains of dementia patients.

In a SINGLE NIGHT, the plaques increased by up to 30 percent — or levels typically seen in folks who have a high genetic risk for Alzheimer’s disease.

That’s a lot of damage for one night, but don’t get too worried. We all have the occasional sleepless night.

We might feel crummy the next day, but the kind of damage seen in this study probably isn’t permanent if you just miss out on sleep every now and then.

In fact, there’s an ingenious system in your design to sweep those toxins right out of your brain.

The catch? That system activates at night… when you’re asleep. Your brain cells shrink just a little bit while you doze, which forces toxic proteins such as beta amyloid to slide out in the open space between cells.

If you just miss out on sleep for a night or two, your brain can clean itself up… and you’ll be no worse for the wear.
But when you miss out on sleep too often — whether from chronic sleep problems or just bad habits — that process is cut short, and that brain-sweeping system could fall so far behind that it might never catch up.

The toxins will build up, and you could suffer lasting damage, ultimately leading to cognitive decline and dementia.

Clearly, it’s time to put a little extra effort into making sure you get the rest you need each night. That number varies from person to person, but studies show that right around 7 hours is the sweet spot.

If you have bad habits that keep you up at night, it’s time for a new routine.

If you struggle to sleep no matter what you do, don’t turn to meds. Turn to all-natural sleep solutions such as the “sleep hormone” melatonin and herbal remedies like chamomile, valerian, and passionflower.

Need a little more help? Make an appointment to see me here at the Stengler Center for Integrative Medicine, or give me a ring for a telephone consultation at 855-DOC-MARK.

And don’t forget to connect with me on Facebook!

Cancer treatments cause rapid aging

The hidden cancer risk that can strike YEARS later

You don’t want to just SURVIVE your cancer. What good is survival… if you’re in misery when it’s all over?

You want to survive it in STYLE: You want to beat the disease and laugh in its face!

And the best way to get the last laugh against cancer is to live a full, healthy, and happy life after.

But too many cancer patients aren’t getting that.

Sure, they’re surviving their cancers, but new research reveals how they’re facing OTHER risks LATER — including rapid aging and early death.

I’d say it’s as if the cancer wins… but the study also exposes another ugly truth about that damage.

It’s not left behind by the cancer itself.

It’s from the treatment!

Well, friend, I’m not about to let this disease OR its treatments get the best of you.

I’m here today with the key to not only surviving, but also thriving — and it starts by recognizing the risks that most mainstream cancer docs will never talk about.

That’s what happens later, when you’re no longer in his care but forced to live with the damage his treatments have left behind.

The two most common, chemotherapy and radiation, can damage your cells on the genetic level, which causes the strands on your DNA to peel away like parts of a banana.

That’s the kind of damage associated with advanced age — but you could get there a whole lot sooner if you’ve had radiation or chemo, increasing your risk of everything from heart disease to dementia to death itself.

Those might be some of the BIGGEST risks.

But they’re not the ONLY ones.

Some cancer patients are given long-term steroids, often in combination with chemo, which can lead to cataracts, weakened bone, nerve damage, immune system dysfunction, and more.

In addition, common cancer drugs can slam your thyroid… boost your blood pressure… weaken your muscles and joints… and trigger liver and kidney disease.

Radiation — even without chemo — can lead to dementia, stiffer arteries, and new cancers.

Call it more proof that it’s not enough to beat CANCER.

You also have to beat the TREATMENTS, and there IS a way to do that — you just won’t hear about it from the doctor who’s giving you those treatments.

A holistic medical doctor can work with you to help decide which treatments you might need and how to reduce or eliminate toxic side effects, including both short-term issues like nausea and long-term damage like that unraveling DNA.

If you’re in the San Diego area, I can help. Make an appointment to see me here at the Stengler Center for Integrative Medicine.

Not in the area? I’m also available for advice by phone. Call 855-DOC-MARK to schedule a consultation.

And don’t forget to connect with me on Facebook!

Depression linked to shorter life

Deadly depression? It could happen to YOU!

It’s one of those conditions you should never ignore, at any age.

Yet too many folks — especially older folks — do ignore depression and, in some cases, flat-out refuse to admit they even have it.

It’s time to change that, as new research shows what’s at stake here — and it’s not just the quality of your life as mood problems rob you of your joy.

This condition could steal years off your life!

Overall, suffering from a major depressive episode can shorten your life by up to 12 years.

Ladies, the sad truth is that you might be facing the biggest risk: Depression can increase your odds of an early death by up to 50 percent.

The study is just a look at the numbers and doesn’t go beneath the skin to show why there’s such a powerful link.

I’m sure there are more than a few reasons.

Folks who are depressed are less likely to care for themselves… and are more likely to pick up bad habits such as smoking and excessive drinking.

But there’s another reason that I believe plays a much bigger role.

Depression isn’t just a mood problem.

It’s a condition with very real physical effects inside the body, causing your inflammation levels to jump off the charts. That, in turn, can increase the risk of chronic and deadly conditions including heart disease and heart attack.

It’s time to take depression as seriously as a heart problem because — clearly — it IS just as serious as a heart problem. And if you take action now, you can bring your risk back down, as the same new study finds the odds of an early death fade rapidly once the depression is gone.

There is a downside here, and that’s what happens when you ask a doctor for “help.”

Most of them will give you meds — many of which don’t work as well as advertised, and almost all of which come with risks of their own.

Some have even been linked to heart problems, especially in women.

There’s a better way.

If you’re struggling with life’s ups and downs, don’t keep it inside. Let your loved ones in — so they have a chance to support you — and never be afraid to turn to the one person who loves you most: God.

Prayer has incredible healing powers, especially when it comes to mood disorders.

In some cases, however, depression isn’t caused by life’s rough spots… but is a warning sign of a deeper underlying issue such as hormonal imbalances. Speak to a holistic doctor who can test your levels and bring you to where you need to be naturally.

Avoid frailty in 4 easy steps

Keep strong, no matter how many candles are on your cake

Turn on the TV, and if your favorite show bothers to have any older folks at all, you can pretty much predict how they’ll be depicted.

They’re always sitting and staring out of a window.

C’mon. Is that REALLY what they think seniors do all day?

It’s time to take that window, open it up, and toss that ugly old stereotype right out — because growing older DOESN’T mean getting weaker.

And it certainly doesn’t mean sitting and staring!

New research shows some of the steps you can take right now to stay vibrant, strong, and active no matter how many calendar pages you’ve ripped off.

The first step is to take action ASAP.

The study of older men finds that if you’re getting weaker already, there’s a good chance it’s only going to get worse — especially if you’re starting to struggle with day-to-day activities.

No kidding, right?

That should be obvious, but it’s not obvious enough — because too many folks ignore those critical early warning signs.

Instead of trying to figure out what’s wrong, they think they can “tough it out.”

Ironically, that “tough guy” act could cause you to get weaker even faster. Take action early, and you’ll have a better shot at stopping and reversing frailty.

The second step is to recognize the possible causes of this condition.

There’s no single trigger, but it’s often some combination of injury, being sedentary, taking medication, and even struggling with chronic disease (especially if it’s an undiagnosed and untreated disease — and if you’ve been avoiding the doctor, yes, I’m talking to you).

Step three is to take care of your legs, as the study finds that strength in your legs is a key marker of your risk. One of the best ways to keep those legs in shape is by going for a 30-minute walk each day.

You can do that, right?

And for step four, keep an eye on the rest of your health, too, because the two are closely linked.

If you let yourself go a little — if you’ve gained some weight and are facing conditions such as diabetes and heart disease — you’re also at risk of frailty.

There’s one easy way to take care of just about all those steps at once and cut your risk of frailty, and that’s to switch to the Mediterranean lifestyle you’ve read so much about here in House Calls.

One study over the summer found that this healthy and delicious back-to-basics diet can cut your risk of frailty by two-thirds!

When you consider that this diet can also cut the risk of nearly every other disease of aging — including heart disease, cancer, and even dementia — there’s no reason not to get started today.

Disability linked to being sedentary

How to hold onto your independence as you get older

MOVE it… or LOSE it!

When it comes down to it, that’s the most important piece of advice I could ever give you — especially if you’re a little older.

Sure, you need to eat right and watch your nutrition. Those are important parts of the “big” picture, including protection from killer conditions such as heart disease.

But if you want to not only live longer but also keep your independence into your 70s, 80s, 90s, and beyond, you need to do something more.

You need to get up on your feet and move around.

New research confirms that the sedentary lifestyle is one of the single biggest risk factors for mobility loss — and even crippling disability — in older Americans.

In other words, if you DON’T move it… you WILL lose it!

You may not feel it happening. In fact, you probably won’t, since it doesn’t happen overnight. It can take years for the damage to sink in, which is why the new study didn’t last just a year or two.

It tracked older folks for a full decade, until many of them were in their late 70s and early 80s.

If you move less than three hours per week, you’re facing a higher risk of mobility loss when compared to folks who move more often, according to the study.

If you spend too much time watching TV, you’re also at risk. Your risk of mobility problems jumps by 65 percent if you’re glued to the tube for five or more hours per day.

And if you have both bad habits… if you move less than three hours a week and watch five or more hours of TV per day… you’re facing TRIPLE the risk of mobility loss.

This isn’t a call to arms to join a gym or sign up for an exercise class. You don’t need to learn Jazzercise, Zumba, or Tai chi… and you don’t have to become a long-distance runner or take up tennis.

Of course, you certainly CAN do any and all of those things if you enjoy them. But you don’t HAVE to — because the real key to lasting health benefits isn’t in some gung-ho workout program.

And the new study confirms it. As you’ve read right here in House Calls, it’s in simply getting on your feet in any way you can.

A casual walk, working in your garden, or just taking care of chores around the home will all count about as much as true “exercise” and help cut your odds of mobility problems and the other risks of a sedentary lifestyle.

If you’re looking for another way to keep on your feet, get a dog. The two or three walks a day will force you to keep moving, and a dog is an excellent companion — especially if you live alone.

Longevity increased with 3 servings of produce a day

Add years to your life with this one dinner hack

It’s the SIMPLEST of changes… with the BIGGEST of benefits.

New research reveals one quick and highly effective way to FIGHT today’s deadliest chronic diseases and WIN!

This “treatment” is so powerful that it can cut your risk of death — and so effective, that if it were a drug it would cost a small fortune.

But it’s not a drug. It’s not even a vitamin.

It’s one quick trick you can do at mealtime — a small change to your plate at breakfast, lunch and dinner.

And it’s so simple, that you’re going to laugh when I share it with you.

Ready for it?

It’s to eat just a little more fresh produce and legumes. Fruit, vegetables, beans and such.

I know, I know. Of course, this stuff is healthy. That’s not news!

But here’s what IS new: The study shows how you don’t have to stuff your face with greens or turn into a sprout-loving vegetarian to get the benefits.

You don’t even have to make any dramatic changes at all.

Just one small serving at each meal — three a day — is all it takes to get major life-extending benefits, cutting your risk of premature death from all causes… including heart disease… by 19 percent!

Since produce is so healthy, you might think eating even more will give you a bigger benefit.

In reality, it won’t. The benefits max out at three or four servings a day… with one exception.

Add some legumes to your plate — just once a day, maybe a handful of beans tossed into your salad — and your risk of an early death will plunge by 26 percent.

Of course, you CAN eat more of them if you like fruits, vegetables, and legumes.

I sure do.

But what makes the study so remarkable is that it shows how you don’t have to completely remake your diet to cut your risk. These are small changes that anyone can make quickly and easily.

Now that you know what you need, make sure you get it.

Too many people, especially older folks, eat produce just once or twice a day. Or they mistakenly consider something like a potato to be a vegetable.

It’s not really a vegetable. It’s the simplest starch you can find… and while everyone loves French fries, we all know they’re not good for us.

So make just a little more of an effort to get those three or four servings per day with a fist-sized portion at every meal and maybe have a piece of fruit for a snack.

You won’t just have better meals and a slimmer waistline.

As the new study shows, you’ll get a longer life!

Wrinkles stopped with astaxanthin

Fight wrinkles with PINK power!

You certainly don’t FEEL old.

Yet it seems like every time you gaze into a mirror, you can’t help but notice it staring back at you: yet another wrinkle.

I know you’re not too worried over this stuff. It’s what’s inside that really counts, right?

Of course that’s true. But it sure would be nice if what’s outside could match that inner youth!

Well, my friend, if that’s what you’re looking for, I’m here with some hope. I’ve got a quick tip that can help erase wrinkles before they start, wiping away one of the most visible signs of aging.

The secret isn’t in some fancy skin cream that costs more per ounce than gold.

And it’s not in Botox, fillers, or other tricks.

It’s a potent age-fighting nutrient called astaxanthin, and new research shows how it can PROTECT your skin, BLOCK the damage of both time and sunlight and PREVENT new wrinkles from forming.

It’s so powerful that it just might help halt the signs of aging on your skin in as a little as four months.

That’s how long the study ran, putting two doses of astaxanthin up against a placebo in 65 women.

Just 16 weeks later, the women given the supplements had fewer wrinkles than the ones who had taken the placebo.

They also lost less moisture — a key sign of the damage of age and UV light — and had better elasticity.

The study didn’t find that astaxanthin had much effect on any wrinkles already there. But it did seem to block new ones from forming, which can halt the visible signs of aging and give your skin a more vibrant and youthful appearance, especially over the long term.

That’s not all astaxanthin can do for you.

In fact, you might say the benefits are more than just skin deep, because this stuff is proven to reverse the much less visible signs of age that in many ways are far more damaging.

As I shared this spring in the March edition of Health Revelations, astaxanthin can protect the heart, eyes, joints, and more.

Since astaxanthin is a pink pigment, you’ll find it in pink seafood such shrimp and salmon. But how often do you eat those? Probably not often enough, which is why few people consistently get high levels of astaxanthin from diet alone.

If you’re interested in the age-fighting effects, you’ll find it available in supplements both on its own and as part of antioxidant blends.

Need another reason to choose this natural cure over getting Botox injections? Keep an eye out for the October issue of my Health Revelations newsletter, coming in just a few short weeks.

Longevity boosted with 3 easy habits

Live 12 years longer with this hat trick

It’s like getting a postcard… from the Land of the Obvious!

This one arrived signed, sealed, and delivered from the journal Health Affairs, and it’s a study that finds — I’m not kidding — that healthy habits will help you live longer.

What can I say? This is what passes for “cutting-edge” research these days!

I imagine future “studies” will examine the wetness of water and the blueness of the sky!

But while the results are obvious, there IS one detail in this study that I do want to share — and that’s how it finds you’ll not only live longer (and better), but also puts some numbers on it.

It shows the toll… in actual years… of unhealthy living.

And it reveals how much longer you can expect to live if you ditch those bad habits and start traveling on the straight-and-narrow.

So, while the study IS obvious, seeing that number in black and white just might help give you the motivation you need — because this one finds that good habits won’t just add days, weeks, or months to your life.

They will add YEARS… and lots of them.

Overall, healthy habits could add between four and seven years to your life.

But those who stick closest to these healthiest habits get an even bigger benefit: Men can live up to 11 years longer, while women could get a full 12 extra years.

These weren’t years spent in and out of hospitals, either. These were “bonus” years spent in GOOD health and FREE of disability!

Think about all you could do with that extra time. See the world… learn a new skill… and enjoy not only your grandkids, but your great-grandkids, too.

What makes this so encouraging is that this study didn’t look at fitness nuts, extreme diets, medications, vitamins, surgeries, or anything else like that.

It looked at stuff anyone can do. And it all boils down to three simple steps you can take right now:

  1. If you smoke, quit.
  2. If you’re overweight or obese, lose the extra pounds.
  3. If you drink, do so only in moderation.

That’s it. Really.

Each one hits your longevity in different ways. For example, the study finds smoking won’t really increase your risk of disability, but it will shorten your lifespan. Obesity, on the other hand, will increase your risk of serious long-term disability and put you in and out of hospitals — even if it doesn’t shorten your life as much.

And heavy drinking can lead to both disability and a shorter life.

Don’t be happy with one healthy habit. If you want real results… if you want up to 12 “bonus” years of disability-free living… go for the hat trick and get all three.

Frailty can be avoided with Mediterranean diet

This ‘diet’ tip can save your muscles

It’s the leading cause of misery in seniors — responsible for crippling weakness, devastating injury, and often a complete loss of independence.

And it’s not even a disease!

Nothing — and I mean nothing — can rob you of your joy and vitality faster than frailty.

But I’m not about to let this happen to you.

New research reveals the key to preserving your strength and restoring your energy. It works so well that if Big Pharma could bottle it, it’d cost thousands.

But mainstream docs can’t bottle it… and they can’t stop me from telling you that the REAL key to keeping strong ISN’T a drug and WON’T cost you a cent.

This completely safe and 100 percent natural “therapy” is something I’ve shared with you before, and I hope you took my advice… because the Mediterranean diet can slash your risk of turning frail and weak.

The new study focused on 560 folks 75 and older who were all pretty healthy at the start.

You know how quickly things can change at that age.

In just two years, 79 of those folks — nearly 15 percent — turned frail.

That means they had at least three major life-sapping symptoms, such as exhaustion, slowness, weakness, low levels of activity, and unexpected weight loss.

But when the researchers dug into the details, they spotted a clear pattern in the folks who managed to avoid that fate.

Many of them were following the Mediterranean diet.

The closer they stuck to this healthy lifestyle, they better the odds they’d age with their vitality and independence intact.

And the seniors who followed it mostly closely were TWO-THIRDS less likely to turn frail!

The biggest benefits show up exactly where you want them as you get older: This diet will give you more strength and a burst of energy. More specifically, following it will slash your odds of turning slow, weak, and inactive.

That’s good.

But this gets better. While the study didn’t look at specific nutrients, the research team behind it said adding a multivitamin with minerals into the mix along with a vitamin D supplement could also help you keep strong and cut your risk of frailty.

I couldn’t agree more.

I’ll add one more way to make this even better: While the Mediterranean diet allows for whole grains, I’d urge you to cut them out completely. They’re really not much better than refined grains, and the jumps in blood sugar they cause are no good at any age.

You’ve got better options on this diet anyway, including fresh produce, nuts, lean poultry, and fatty fish.

I’ll have more on the benefits of that last one coming up later today — and if you or someone you love is struggling with rheumatoid, you won’t want to miss this one.

Keep an eye on your inbox!

Bone weakened by fat inside the marrow

Fight the fat that’s trapped inside your bones

Maybe House Calls should be required reading for everyone in the mainstream media.

Those clowns were absolutely stunned to discover that fat can build up in bones, making them weaker and more prone to breaking.

I’ve been saying this for decades now. I’ve even created a groundbreaking regimen to melt away “bone fat” so you can get stronger even as you get older.

I’ll give you the full scoop on that in a moment.

First, the new study has thrown the media into a complete tizzy. Just look at the headlines:

“Even Your Bones Can Get Fat: Study” – HealthDay News
“Forget Being ‘Big Boned’ — Are Your Bones Fat?” — Reader’s Digest
“Study says exercise is great for bone fat. Also, bone fat” — New York Daily News

Guess what? The study isn’t about how “even your bones can get fat.” Everyone in medicine already knows how fat can invade bone and weaken it.

The REAL point of the study is hidden in that final headline: A little exercise can do the same thing to fat in the bone as it can to the stuff building up around your belly.

It can burn it off.

The study on mice finds that when obese rodents were pushed into getting more exercise, the fat cells inside the marrow dissolved, and the bone got stronger. The levels dropped so much that after just six weeks, the obese mice had the same levels of fat in the bone as healthy, lean mice.

While this was a study on mice, the same types of cells in our own bodies regulate fat in the bone. So, it seems like a good bet we’d see a similar benefit, too.

That’s a plus, and of course I’d never stand in the way of anyone getting a little extra movement.

But the REAL key to dissolving the fat trapped inside bone isn’t in exercise at all.

There’s a much simpler way, one so effective that I believe every mainstream doc will soon be recommending it to their own patients — and it starts with the stem cells that repair and rebuild bone.

When you’re young and healthy, those stem cells tend to become bone.

But as you get older, more of them turn into fat instead.

Oleuropein, a natural compound found in olives, can essentially flip the switch on those stem cells so they go back to forming bone again.

In one in vitro study, it increased the formation of the cells that create new bone tissue six times over.

This stuff isn’t that common yet, but if you look around, you’ll find it available on its own or — better yet — as part of a quality bone support formula.

Muscles need more protein than you may think

This mainstream advice can leave you weak

It’s one of the most important parts of your diet, especially as you get older — and new research shows how it holds the key to your strength, vitality, and overall health.

Yet it gets almost NO attention at all!

Docs will give you all the usual lectures about sugar, salt, and fat: “Eat this. Don’t eat that. Count your calories, and don’t forget to track your cholesterol.”

Yet those same doctors will never ask about how much protein is in your diet.

They’ll just assume you’re getting enough, since they think everyone on a typical Western diet is getting plenty.

Well, friend, you know what happens when you assume, right?

The new study finds many older Americans are falling badly short on protein, which could lead to weakness and even frailty, turning your golden years into a nightmare of injury and disability.

And that’s because ALL of the mainstream’s assumptions about protein have been flat-out wrong.

The new analysis finds that the “official” guidelines for protein, written long ago, were created with much younger people in mind. Yet somehow, it was assumed they would be just fine for 97 percent of the adult population.

As it turns out, those targets don’t come close to fitting 97 percent of the population.

And when it comes to seniors, they fit about ZERO percent of the population.

Older people often struggle to maintain muscle mass even in the most ideal of circumstances, so they need higher levels of protein to keep strong.

But many don’t get those levels.

The research team behind the new study didn’t set specific targets. Instead, they’re calling for careful research in the form of a clinical trial involving between 400 and 500 seniors.

Sure, that’s great… for them.

For you? Not so much!

You don’t have time to wait around for these guys to get their act together and do study after study after study. You need to act NOW, or you’ll risk losing your own strength, vitality, and independence.

So, make sure you’re getting plenty of protein. Along with building muscle, it can help strengthen your arteries… protect your liver… and even cut your risk of an early death.

Just make sure it’s quality protein, because getting it from bacon burgers will kill you, not help you.

Good sources of protein include fish, poultry, and a little bit of lean red meat. But the BEST sources of protein are plants including legumes, quinoa, and nuts.

You don’t have to turn into a vegetarian, but studies show even a 3 percent boost in plant protein can cut your risk of an early death by 10 percent.

Ginkgo biloba protects brain from metals

The natural way to protect your brain

When I got started in medicine, the idea of metals in the brain causing dementia and other conditions was laughed at by the mainstream.

I didn’t care.

I’d seen the science. I did the work. I treated people with detoxifying therapies.

Who’s laughing now? My patients often get BETTER, while the ones on mainstream drugs only get WORSE.

Now, the latest research backs one of the simplest, safest and most inexpensive ways to protect the brain from exposure to a dangerous metal.

It’s a form of aluminum called aluminum chloride.

Odds are, you have at least some of this stuff building up inside your own noggin right now, which is alarming when you consider that high levels have been linked to cognitive problems up to and including Alzheimer’s disease.

But you can arm your brain against this metal with a natural therapy that already has a solid reputation as a potent brain-booster: Ginkgo biloba.

In the study, rats were exposed to aluminum chloride. Then, some were given Ginkgo biloba extract. After three months, their brains were examined.

The ones that didn’t get the extract had exactly the kind of damage you’d expect from aluminum exposure. They had higher levels of thiobarbituric acid reactive substances (TBARS), a major marker of oxidative stress no doubt caused by the metal going to work on the brain.

The mice given the extract, however, had just the opposite.

They had LOWER levels of that oxidative stress marker, and HIGHER levels of glutathione, the powerful “mother of all antioxidants” known to protect against the damage of age as well as chronic diseases including dementia.

This isn’t surprising — that’s exactly how Ginkgo biloba works. It’s a free radical scavenger, blocking the damage of oxidative stress.

Of course, the best way to fight aluminum is to limit your exposure in the first place.

The most common source of this specific form of aluminum — aluminum chloride — is in something you might be using every morning: antiperspirant.

Along with giving you aluminum that’s absorbed by your skin, antiperspirants block a basic function. Sweat isn’t a nuisance; it’s actually a way your body forces out toxins.

Instead of plugging up those pores, try a natural deodorant instead.

Other forms of aluminum are in your food, water, and even in the air, so a naturally detoxifying diet and supplements such as gingko might be worth your effort even if you don’t use an antiperspirant.

If you suspect you might have higher levels of exposure to aluminum and other metals, get tested by a holistic medical doctor.

If you’re in the San Diego area, I can run those tests right here at the Stengler Center for Integrative Medicine. Not in the area? I’m also available for advice by phone. Call 855-DOC-MARK to schedule a consultation.

And don’t forget to connect with me on Facebook!

Magnesium cuts bone risk

This ONE mineral can slash your risk of broken bones

If you watch any sports at all, you know the big stars often get way too much credit — because it’s often the players who get no attention at all that do most of the work.

And some of those guys quietly do more for the team than any of those big-name egos.

Magnesium’s a lot like that. It gets almost no attention, despite the fact that it plays a key role in more than 300 functions in your body.

It’s like being able to play ANY position… in ANY field… in ANY sport!

Well, friend, it’s time to give magnesium its turn in the spotlight, as the latest research reveals just ONE of the risks you face when you don’t have this key player on your team.

You could end up with a broken bone and a crippling injury!

The new study of 2,245 middle-aged men tracked well into their senior years finds that guys with the LOWEST levels of magnesium in the blood have the HIGHEST risk of bone breaks.

The biggest risk is right where you don’t want it: in the hip.

Hip breaks aren’t just agonizingly painful; they often require surgery with a long and difficult recovery. And even then, some people have mobility problems for life.

Guys with higher magnesium levels, on the other hand, got a big benefit: They were 44 percent less likely to have a fracture.

And NONE the men with the absolute highest levels suffered a bone break!

The good news here is that a little magnesium might be able to prevent a major cause of injury and disability in older Americans.

The bad news?

Most folks — especially older people — don’t get much magnesium, with up to 80 percent of Americans falling short.

That doesn’t just boost the odds of a bone break. That could increase your risk of serious heart problems.

The best sources of magnesium are certain greens, including spinach and Swiss chard, as well as nuts and seeds such as pumpkin seeds, sesame seeds, and cashews.

Along with getting your share of this mineral from food, you may want to consider supplements — but while you’re shopping around, don’t just look for magnesium and call it a day.

Like I said earlier, it’s a team player.

For maximum protection for bones and heart, it works best with calcium and vitamins D and K.

And if you’re concerned about your fracture risk, consider a compound found in olives called oleuropein, which can help the stem cells that build bone.

A good bone formula will have all of these essentials.

Hearing loss can be stopped naturally

How to reverse hearing loss

The world’s a noisy place these days. Turn on the TV, and you’ll find people yelling at each other.

Turn off the TV and head outside, more yelling.

Sometimes, you wish you could just turn down the volume of everything.

Be careful what you wish for, my friend, because there’s a good chance that could happen — just not in the way you want!

New research finds that hearing loss is becoming increasingly common. Already, half of all older adults have at least some hearing loss, and that number is expected to jump to 55 percent in just three years.

In just a few decades, TWO-THIRDS of all older adults will be battling hearing loss.

In some cases, you can blame the usual suspects, such as loud music. A noisy concert from decades ago could’ve done permanent damage… and while you might not have noticed it at the time, it all catches up to you eventually.

But the main cause of hearing loss in many older folks isn’t a few long-ago concerts. It’s not even a career in a noisy place like a machine shop or construction.

It’s much more basic — and far more common — than that.

Today’s leading chronic health problems — the same ones you might be facing right now — can also cause hearing loss.

The high blood sugar levels of diabetes, for example, can slow circulation in the small blood vessels in your inner ear that play an essential role in how well you hear.

Those incredibly sensitive blood vessels can also be damaged by high blood pressure.

Even fats in the blood can gum up the works in there, slowing everything down and leading to hearing loss.

Fortunately, there are ways to turn it around. You can stop the damage and reverse hearing loss even if you’re already struggling to hear — and you can start by improving that all-important circulation in the inner ear.

That means finally getting control over blood sugar and blood pressure (with a healthy diet, not meds, as some drugs can make hearing loss worse).

For some extra help, consider supplements of ginkgo biloba and vinpocetine, which can improve the flow of blood, especially in the inner ear.

If you’ve tried all that and are still struggling with hearing loss, don’t put off getting help.

Studies show hearing loss can lead to other serious health problems, including cognitive decline and even death, so there’s a lot at stake here.

Get yourself tested, and if you flunk the tests, don’t be too proud to consider a hearing aid.

They’re smaller and less intrusive than ever, and could make a big difference in your quality of life.

Vitamin D helps DNA to stay young

It’s an old cliché, but there’s a certain truth to it: Spring really is a time of youth and renewal.

And fortunately, you don’t have to be young to celebrate this youthful new season.

Even if you’ve seen a few more springs than you care to admit, you have the golden opportunity right now to turn back the clock and SLOW aging.

Yes, friend, the sun not only helps reawaken the flowers and grass as the days grow longer…

It can make you YOUNGER!

I’m not just talking about that “youthful glow” you get from a little sunlight. New research reveals how the nutrient your body makes from sun exposure can recharge your DNA.

Deep down in your cells, on the very ends of your DNA, sit little caps called telomeres. Like the caps on a shoelace, they keep the whole strand from coming apart.

As your cells replicate — and as you get older — the telomeres shrink. When they get too short, the cells start to die off, and your risk of heart disease, cancer, dementia, and even death all jump.

But the new study finds that simply boosting your levels of the sunshine vitamin can slow the shrink of those telomeres.

Folks with blood levels of D over 50 nmol/L had the longest telomeres — a.k.a. the YOUNGEST — of everyone in the study.

That’s certainly an achievable number. If anything, that’s at the low end of what you want for maximum benefits.

But most Americans don’t come close, with 80 percent of U.S. adults at 30 ng/mL or less.

If you’re not making an effort to boost your own D levels, you’re probably among them… and that means if you want the age-fighting benefits of vitamin D, you’re going to have to take action.

The cheapest way, of course, is to make sure you get a little sunlight every day. But it’s also important to practice sun safety, so limit your sunscreen-free time outside and cover up or head indoors before you burn.

Since it’s hard to tell how much D your body is generating — and it changes throughout the year — consider a D supplement.

Most folks need between 2,000 and 5,000 IU per day.

And if you’re curious about the state of your own telomeres, your doc can order a simple test that’ll tell you exactly how long — or short — they are.

It’s not a routine part of testing (yet), so you’ll have to ask — and there may be an out-of-pocket fee as a result.

You might find it’s worth the money.

If you’re in the San Diego area, I can run that test right here at the Stengler Center for Integrative Medicine and work with you on natural ways to slow the shrink and keep them longer so you stay younger.

Not in the area? I’m also available for advice by phone. Call 855-DOC-MARK to schedule a consultation.

Tea prevents cognitive decline

Cut your risk of cognitive decline by up to 86 percent!

Make no mistake about it: If there were a drug that could cut the risk of cognitive decline in HALF, it would be the top story on the nightly news.

But there IS something that can do the trick, and it’s getting no media play at all.

It’s simple, safe, and delicious — and odds are, you have it sitting in a kitchen cupboard right now.

It’s TEA!

Whether you like black, green, or oolong, a cup a day can keep cognitive decline at bay and can help protect against the condition even if you’re already at high risk of Alzheimer’s disease.

Overall, drinking tea regularly will cut your risk of cognitive decline in half.

Good, right? But some folks get an even bigger boost.

If you’ve had a genetic test, you might know if you’re carrying APOE-4, a common mutation that makes you especially vulnerable to Alzheimer’s.

It can increase your risk of the disease by as much as TWELVE times.

Drink tea, however, and you can cut that risk back down to size.

If you’re carrying APOE-4 and all the risks that come with it, get brewing — because the study finds tea will slash your risk of cognitive impairment by 86 percent.

The main reason for all that protection is almost certainly the brain-friendly antioxidants found in every cup of freshly brewed tea — especially catechins, theaflavins, thearubigins, and L-theanine.

These compounds can fight inflammation and boost circulation, two key weapons in the battle to protect your brain from the ravages of age and disease.

And that’s really only the beginning of the benefits.

Those same compounds can also help protect your heart, prevent stroke, and fight cancer. And if you’ve already had cancer, tea — especially green tea — can help make sure it never returns.

There is just one caveat with tea: It matters where it’s grown.

Tea roots are like little sponges that suck up everything in the soil, and not just the water and minerals the plant needs to grow.

If there are metals in the ground, they will end up in the leaves.

As a result, tea leaves can contain low levels of lead, cadmium, arsenic, fluoride and more.

This can happen even in organic tea if they are grown in polluted areas, so beware of anything from India and China in particular. Ideally, stick to organic teas grown in the United States when possible.

Volunteering can make you years younger

This happy hobby will slow aging

This might be the most rewarding way yet to beat Father Time, slow aging, and add years to your life.

It’s not a drug.

It’s not a supplement.

It’s not even a trendy diet.

It’s a simple step nearly anyone can take that won’t cost you anything other than a few minutes of your time.

Just help others!

A new report confirms what I’ve seen before in other studies, showing how volunteers have better overall health than folks who don’t dedicate a little time in service of those in need.

It’s not a minor difference, either.

Volunteers on average are so much healthier that it’s as if they’re FIVE YEARS younger than folks who don’t volunteer!

Incredible, isn’t it?

But it’s true, as other studies have also shown how helping others can help yourself in real and measureable ways.

One study a few years back found that volunteering twice a month can cut your risk of hypertension by 40 percent.

Other studies have found that volunteer work can reduce inflammation and may help you to keep trim (especially if the work keeps you on your feet).

There’s even proof that volunteers have significant psychological benefits, including a better mood and overall sense of wellbeing.

And, of course, don’t forget what may be the most important benefit of all for older people.

Volunteering is a way of getting out and engaged with other people and with the world around you.

It’s not just a pleasant experience.

It’s an essential one, because seniors who withdraw and spend more time indoors or alone face a much higher risk of cognitive decline.

That can kick off a vicious cycle: The cognitive decline causes you to stay inside even more, which in turn causes it to get worse, leading to dementia and even Alzheimer’s disease.

Taking some time to get out and help others can stop that process from happening before it starts.

If you’re interested in volunteering and don’t know where to look, start with your local church.

It could be as simple as being an usher during service or driving hot meals to local seniors in need… or as complex as taking an overseas trip to help those living in poverty.

Your local senior center might also have some opportunities, or just ask around — you might find your friends are willing to take up a cause you can support together, making the experience even more enjoyable for everyone.

Fish oil can limit pollution damage

Fight pollution… with FISH!

There are plenty of things within your control when it comes to your health.

You can control what you eat. You can control how much movement you get. You can control your nutrition, from both diet and supplements.

But it could all go out the window because of the things you CAN’T control… especially if what’s out your window is polluted air.

Healthy foods in your belly might not matter all that much if your lungs are loaded with damaging particulate matter.

Fortunately, new research shows a simple step you can take to fight back — and you don’t have to hold your breath, wear a mask, or move out into the middle of nowhere.

All you need is some fish oil!

The study on mice finds that omega-3 fatty acids can block the inflammation and oxidative stress caused by toxic pollutants inside your lungs.

Blocking those processes could stop the particulate matter from crossing the pulmonary barrier and entering the rest of your body.

This is critical; once they break in and start traveling around your insides, these common pollutants can speed aging in the arteries by 20 percent, increasing your risk of cardiovascular disease.

Another recent study linked that same particulate matter to dementia.

And of course pollution can also lead to other diseases, including cancer.

Don’t assume you’re safe from these risks because the skies are blue most of the time.

Odds are, you’re not as safe as you think you are!

One study last year found that more than half of all Americans are breathing air with high levels of particulate matter, most of them people who live in and around cities and the surrounding suburban sprawl.

If that sounds like where you live, maybe it’s time to stock up on fish oil. Sure, the new study was on mice, but there’s no harm in boosting your intake since this stuff is also critical to heart, brain, eyes, and more.

The amounts used in the study were the human equivalent of about 2 grams per day. It’s more than what most people take, but it’s not a “dangerously” high level by any stretch.

Since it can thin the blood, however, speak to a doctor first, especially if you’re already on blood thinners.

Along with boosting your intake of fish oil, be sure to use plenty of olive oil.

It’s not just tasty and healthy.

A human study found it can block the damage of particulate matter in the arteries even more effectively that fish oil.

Why choose one over the other? For maximum protection, get both.