Recent research on Mormons who fast once a month for religious reasons suggests that fasting regularly may reduce the risk of heart disease. I’m not suggesting here that fasting is good for weight loss because study after study has shown that skipping meals on a regular basis upsets blood sugar balance and sabotages weight loss plans but what I am saying is that spending one Sunday out of four gently detoxing could be an effective way to redress the balance of toxins in and toxins out and by so doing boost your health and energy levels.

The word detox is a common buzz word for those who want to lose weight but before you panic about rumbling stomachs and spinach smoothies the one day detox I am going to recommend is not about fasting or dieting as such and more about re-educating your body on how and what to eat. It is also about nourishing your body with nutrient rich foods that can boost liver and kidney function so that the toxins that cause fatigue, bloating, skin breakouts, constipation, headaches, irritability and weight gain can be cleared out.

 

 

The day before you start:

 

Go shopping for the foods and supplements recommended below and a body brush. On your detox Sunday remember to only eat the foods recommended below.

 

Detox Sunday:

 

Start the detox day by drinking half litre of bottled water within 30 minutes of waking. Add some lemon juice to give your digestive system an extra detox boost

 

Thirty minutes after waking have a light breakfast of naturally high in fibre cereal like porridge oats or soaked muesli with a handful of nuts and seeds for energy and a glass of organic fruit or preferably vegetable juice. If you never eat cereal you could have a boiled organic egg with a slice of rye bread.

 

After breakfast keep drinking mineral water, and try to drink about half-litre every hour or preferably three-quarters every hour. If you keep drinking this amount for a few hours of the day you’ll notice the need to excrete will become regular, the passing will also become clearer during the day. This is simply because you are drinking more than required but this is necessary to enable your kidneys to flush out the waste products.

 

At some point during the day make time to do some type of activity, maybe a walk or some type of light exercise for at least half-hour, again remember to keep drinking water before, during and after the best exercise.

 

For your mid morning snack have a warm mug of herbal tea with a piece of fruit and a few almonds. Take 500 mg of vitamin C to encourage cell regeneration and repair detox damage.  (see Vitamin C Plus, an alkaline form of vitamin C on the Resources page).

 

For lunch have a quinoa salad with chopped beetroot, red onion, chickpeas, mint and rocket. Drizzle with cold pressed olive oil and a squeeze of lime juice. Chew your food thoroughly as this will help with digestion.

 

If you start to feel a bit tired and irritable now sip some organic green tea to perk you up.

 

For your mid afternoon snack go for a selection of berries to improve your circulation and reduce inflammation; and take a second 500 mg of vitamin C.

 

After your snack try some dry body brushing (or if the timing is inconvenient then do it as soon as you wake before you have a shower). If you have not done this before,  work from the feet up, in a circular motion, clockwise direction up from the heart. From your chest upwards start brushing in a downward movement as if encouraging the blood towards the heart.

 

Start to slow on the amount of water you drink 3-4 hours before bed.

 

For dinner have a warm salad of watercress (blanched), fresh (wild or organic not farmed) salmon, broccoli, green beans, and olives. Dress with olive oil, garlic, pepper and lemon juice. Take a supplement of milk thistle to support the liver.

 

Have a warm bath with some relaxing aromatherapy oils before you got to bed and try to be in bed before 10 pm; studies show that your body does most of its physiological repair work before midnight so if you want your skin to look great in the morning have an early night.

 

Well done!

 

After your detox Sunday you should feel lighter and may even have lost weight naturally without trying. Your digestion and absorption will have improved and your skin will feel softer and more elastic. Your body should be more in tune now with its own needs so keeping listening to it and continue to feed it the quality, healthy diet it needs to help you look and feel your best.

With age most women have a tendency to lose bone mass density increasing the likelihood of both developing osteoporosis and breaking a bone. One way to help keep bones healthy, of course, is to know and avoid the risk factors that can undermine bone mass density long before we reach our golden years.

What’s your risk?

 

Tick any of the following that apply to you:

 

• Do you have a family history of osteoporosis?
• Have you ever yo-yo dieted or suffered from an eating disorder such as anorexia or bulimia?
• Have you been prone to irregular cycles or did you have long gaps between periods when younger?
• Are you post-menopausal?
• Did you have an early menopause (before the age of 40)?
• Have you had a hysterectomy and also your ovaries removed?
• Have you taken certain medications – steroids, heparin, anticonvulsants, diuretics, long-term laxatives or antacids?
• Have you had a thyroid problem or a hyperparathyroid problem?
• Are you a smoker?
• Have you already broken any bones?
• Are you inactive?
• Have you got shorter with age?
• Do you have a heavy alcohol (more than 7 units per week) or caffeine (more than 2 cups of coffee or tea per day) intake?
• Are you of European or Asian descent?
• Do you have a digestive problem, Crohn’s, ulcerative colitis or Coeliac’s disease?
• Are you slim or small boned?
• Have you never had children?
• Do you exercise too much?

 

If you ticked just one you have a higher than average risk of low bone density which increases your risk of osteoporosis. It’s a good idea to reduce alcohol and caffeine and to stop smoking and to watch your diet and start taking exercise. If you ticked more than two you should take action now to reduce your risk of osteoporosis in the future.

 

You are what you eat and digest

 

Diet is crucial in preventing osteoporosis but calcium, found in dairy products, tofu, fish with bones and green leafy vegetables, is not enough to prevent it – research shows that other minerals are needed, especially magnesium as it helps your bones retain calcium. According to a study published in the Journal of the American Geriatrics Society, a high intake of magnesium either from food (sources include whole grains, green leafy vegetables, soya and nuts) or supplements (100-300 mg daily) may keep bones healthy as people age. Researchers concluded that ‘Higher magnesium intake through dietary change or supplementation may provide an additional strategy for the prevention of osteoporosis.’

 

Boron also works with calcium and magnesium and is an important mineral for osteoporosis prevention. It can be found in small amounts in fruits and vegetables but you may need to supplement.  (see OsteoPlus on the Resources page  which contains the important bone nutrients magnesium, calcium, boron and vitamin D and also digestive enzymes to make sure that you are absorbing as well as possible).

 

A lack of vitamins can also cause problems. The main ones are lack of vitamin D, found in oily fish and formed in sunlight and vitamin K found in fresh vegetables, such as broccoli and cabbage.

 

One of the most useful foods for preventing osteoporosis is the phytoestrogens.  Research shows that diets rich in phytoestrogens – naturally occurring oestrogen like substances also known as phytoestrogens could prevent osteoporosis. Phytoestrogens can be found in soya, chickpeas,

 

Get moving

 

One of the best ways to prevent age related bone loss is to get moving but for exercise to boost healthy bones it must involve weight bearing so walking, jumping, skipping and trampolining instead of cycling and swimming where your weight is supported externally are recommended. Weight training is also a good choice. One study published in the Journal of the American Medical Association looked at postmenopausal women on a strength training programme and osteoporosis was reversed as the women’s bone density was increased by the exercises. Whatever exercise you choose aim for five sessions of at least 30 minutes a week.

 

Get scanned

 

The gold standard for bone scanning is DEXA (Dual Energy X-ray Absorptiometry) scan.  An ordinary X-ray only shows osteoporosis when you have lost 30-50% bone density, by which time it is almost too late.

 

A DEXA scan is a machine that uses two X-ray energy beams simultaneously – one high energy and the other low energy.  The low energy beam passes through soft tissue but not bone, the high energy passes through both so your bone density can be calculated by working out the difference between the two readings. 

 

A DEXA scan does have some drawbacks.  One is that it exposes you to X-rays, at the same intensity as a chest X-ray, and X-rays are best avoided where possible.  The other problem is the machine has to be operated by a radiologist and is only available in too few specialised units.  Another disadvantage is that although both hip and spine are measured during a DEXA scan, there can be difficulties estimating the strength of your spine.  This is because conditions such as osteoarthritis and scoliosis, which is curvature of the spine, can give falsely high readings of bone mineral density.  It is now accepted that the most accurate measurements are those from the hip.

 

The alternative to using X rays for bone scanning is to use ultrasound.  The technology for using ultrasound to measure bone health has been developing rapidly over the last few years.  In an ultrasound scan (also known as quantitative ultrasound scan or QUS) scan, sound waves are passed through the heel (calcaneus) bone which, like the hip and spine, is rich in trabecular bone. Recent research has shown that the QUS scans can predict those patients who subsequently go on to have a fracture as well as DEXA scans and an article quoted in the journal Osteoporosis International in 2004 said that QUS scans can ‘predict early postmenopausal fractures as well or even better’ than X rays. 

  

The advantages of using QUS are that the scanners are easily portable, inexpensive compared to DEXA and QCT and completely avoid any exposure to X rays. 

 

There are a number of QUS machines available and some are more accurate and reliable than others.  There is now a new generation of QUS scanners, which incorporate the same, reference image than is normally seen in a DEXA scan.  This image confirms that the person is positioned correctly.  Concerns for accuracy and repeatability had been targeted at the first generation QUS machines because the technology performed a ‘blind’ measurement with no image to guide the practitioner.

 

QUS measurements are also temperature dependent, so some machines are susceptible to cold and can give variable readings.  Thermally-controlled water is the gold standard for ultrasound scans as they give consistency and precision.  The accuracy of the scan using ultrasound is dependent on the type of machine that is used and it took me a long time to find one that I felt was accurate and reliable. 

 

The NOS is suggesting that ultrasound, because it is portable and less expensive than DEXA scanning, could be used to decide which women should go for a DEXA scan.

 

I see ultrasound being used increasingly as a screening tool to help women of all ages to know whether they are at risk of osteoporosis. Ultrasound is safe, it avoids unnecessary exposure to X rays, and it is quick, convenient and relatively inexpensive.   It means that from one simple scan, either you are know your bones are healthy or you know that you need to have a DEXA scan and are having an X-ray because you are at some sort of risk if you don’t. In other words, it’s worth it.  (We have a bone ultrasound machine in the Tunbridge Wells clinic so if you would like a scan then call the clinic on 0870 5329244, a consultation with one of my nutritionists is included in the cost of the scan)

 

Another way of assessing bone health is to measure microscopic “clues” (or biochemical markers) in blood or urine.  Some of these show the rate at which bone is broken down (bone resorption) and others gauge the speed at which it is replaced (bone formation).  Two of the markers that monitor the rate at which bone is broken down, N-telopeptide (NTx) and deoxypryridinoline, can be measured in a simple urine sample.  At the moment NTx seems to be the more sensitive and specific, especially in women.  Higher levels of these bone resorption markers, indicating higher bone turnover and higher bone loss, have been found to be associated with a two fold increased risk of osteoporotic fracture. 

 

The major benefit of bone turnover analysis compared to scans (either DEXA or QUS) is that it can be used to monitor the effectiveness of treatment.  If you decide to take HRT or osteoporosis medication and/or start exercising and/or take supplements, this test can tell you whether your treatment is working.  Bone turnover can be measured every three months and if what you are doing is effective, the bone turnover markers WILL go down. 

 

Bone turnover analysis is being used to predict the effectiveness of one form of osteoporosis drugs called bisphosphonates. Changes in the “clues” associated with bone turnover caused by the bisphosphonate drugs are not only linked with subsequent changes in bone density but can also predict the likelihood of future fractures.  One study showed that patients treated with risedronate (a popular bisphosphonate) who showed a reduction in bone turnover markers at 3 months had a significant reduction in vertebral fracture risk.  In fact, the analysis showed that the effects of risedronate on bone turnover were more important than the effects on bone density.  The changes in bone turnover accounted for 66% of the reduction in fracture risk whereas the changes in bone density only accounted for 26%.  

 

There are some women who do not respond to HRT or drugs for osteoporosis and if this is picked up by a simple urine bone turnover test then another course of treatment could be suggested and time is not wasted taking something that isn’t working for you.

 

Also if you have been making changes in your diet and starting exercising, it is helpful to see if your measures are working. It could give you important motivation to keep going with your hard work. 

 

The other benefit of bone turnover analysis is to monitor bone loss.  In general, women lose about 1% of spinal bone density per year during and after the menopause.  But there is a group of women – around 35% – who are known as ‘rapid or fast losers’ in that they can lose 3-5% of bone per year.  This could be picked up by doing a bone turnover analysis because the markers would be fairly high.

 

Having a bone turnover analysis is important because bone density is not the be all and end all of bone health.  Post-menopausal Chinese women, for example, have significantly lower hip bone mineral density than Caucasian women and are in theory at higher risk of osteoporosis.  Yet they have fewer fractures, probably because they have a lower rate of bone loss, which suggests that their rate of turnover is lower.

 

In my opinion, the bone turnover test is not used frequently enough in the diagnosis and treatment of osteoporosis. I think you can only get the full picture by looking at your current rate of bone loss together with your bone scan results.  It is also crucial in monitoring the effectiveness of treatment. Without it, you might have to wait two years for another bone density scan, only to find you might have wasted those years (and lost bone density) on the wrong drug for you.  (see Resources page X for details on how to do a bone turnover test by post.)

Yogurt is a valuable source of protein, vitamins and minerals.  Yogurt is also more readily digested than unfermented milk products and can be useful for people with lactose intolerance.  During the production of milk to make yogurt and cheese the fermentation process produces enzymes that breakdown lactose.  So yogurt and cheese do not contain the milk sugar lactose. 

Opt for organic yogurt if possible, produced on farms where antibiotics, which can damage beneficial bacterial in the gut, are not routinely used and chemicals are avoided.

 

There is approximately 1 to 2 kg of bacteria in the average body but only about 5 percent are potentially harmful – the rest are actually good for you. Beneficial or friendly bacteria belong to two families of bacteria – acidophilus and bifidus, known as probiotics, meaning ‘for life.’ Probiotics can be taken either as a supplement or by eating yogurts. ‘Live yogurt’ is milk fermented with a culture of bacteria such as lactobacillus bulgaricus or streptococcus thermophilus. ‘Bio yogurt,’ has additional bacterial added once fermentation has taken place, notably bifidobacterium bifidum or longum and lactobacillus acidophilus which have added health benefits. Bio yogurts contain more friendly bacteria per gram than live yoghurt.

 

The friendly bacteria in yogurt can promote your health in many ways. Friendly bacteria assist in the manufacture of B vitamins and aid digestion and the absorption of nutrients. They also produce lactic acid and antibiotic like substances that inhibit the growth of harmful bacteria such as E coli and salmonella, which cause food poisoning. However, probiotics in yogurts can do much more. Research has shown that they can boost the immune system, help relieve the symptoms of thrush, lower cholesterol and even reduce the risk of certain cancers.

 

One US study showed that when patients with recurring bouts of thrush ate yogurt containing lactobacillus acidophilus over six months they had just a third of their usual number of infections. When asked to stop eating yogurt, the patients refused because they were so pleased with the results. Another study reported in the British Medical Journal showed that children taking lactobacillus had fewer ear and respiratory infections, which meant less need for antibiotics and less time off school.

 

With stress, pollution, birth control pills and antibiotic use in modern life wiping out friendly bacteria we could all benefit from probiotics. To prevent the bacteria being killed by stomach acid it is best eaten on its own rather than a dessert – or 15 minutes before a meal. If you get recurrent thrush you are recommended to take the probiotic as a supplements in order to get a therapeutic level, the same applied when you have had a course of antibiotics.  If you are a vegan or dairy intolerant you can also take supplements. (The one I prefer to use is called BioKult).

 

I would suggest you avoid fruit yogurts.  A small pot of fruit yogurt, even a ‘healthy’ organic live fruit yogurt, can contain as much as eight teaspoons of sugar.  Also be careful of the probiotic drinks as they can be loaded with sugar.

 

Another way to boost good bacteria in our bodies is to eat foods that feed them known as prebiotics, found in cereals, fruit and soya.