Magnesium is a key mineral that many are deficient in. Anything that is tight, irritable, crampy, and stiff -- whether it is a body part or an even a mood -- is a sign of magnesium deficiency. Symptoms of Magnesium Deficiency: Anal spasms Angina Anxiety Arthritis Asthma Autism ADD Blood Clots Bowel Disease Cardiac Arrhytmias (rapid heartbeat) Chronic fatigue Constipation Craving for Chocolate (interestingly, chocolate is highest in magnesium of all foods) Cystitis Depression Diabetes Fatigue Fibromyalgia GERD - Magnesium deficiency is one of the causes of reflux because magnesium helps the sphincter at the bottom of the stomach relax, allowing the food to go down. Headaches - anything that feels tight or cramp-like Heart Attacks High Blood Pressure Hypoglycemia Inflammation in the body and higher CRP levels Insomnia Irregular, Rapid Heartbeat Irritable bladder Irritable bowel syndrome Irritability Joint Pain Kidney Disease Kidney stones Leg Cramps Menstrual cramps Menopausal Disorders Migraines Muscle cramps or twitching or spasms Nervousness Obesity Osteoporosis Palpitations PMS Raynaud’s Syndrome Reflux - Magnesium deficiency is one of the causes of reflux because magnesium helps the sphincter at the bottom of the stomach relax, allowing the food to go down. Restless Legs Sensitivity to loud noises Sleep Disorders Spasms Stress Tooth Decay Tremors Trouble swallowing Unexpected Cardiac Death

Building Bone Vitality: a Revolutionary Diet Plan to Prevent Bone Loss and Reverse Osteoporosis (McGraw-Hill, 2009) by Amy Lanou and Michael Castleman In this book, of the 136 trials they found that examined the effects of dietary calcium on osteoporotic fracture risk, two-thirds of them showed that a high calcium intake does not reduce the number of fractures--even in those who took calcium (with vitamin D) during childhood. They also found that eating fruits and vegetables improved bone density in a whopping 85 percent of studies that looked at the effects of such foods. The key to preventing osteoporosis, they determined, is eating a low-acid diet. The bottom line: For healthy bones, your blood needs to maintain a slightly alkaline pH level (a measure of relative acidity or alkalinity), which you can achieve by eating at least five servings of fruits and vegetables for every one serving of red meat, chicken or fish. Another good idea is to eat vegan--no meat or dairy--one day a week, which is very easy given the wide availability of beans, tofu and other protein these days. CALCIUM SUPPLEMENTATION – ALONG WITH MAGNESIUM Balancing calcium with magnesium is very important. Magnesium has been found to suppress bone turnover. Take twice as much magnesium as calcium. Use bowel tolerance to find your own balance. A diet low in magnesium, the norm for the standard American diet, and relatively high in calcium actually contributes to osteoporosis. Though blood levels of magnesium are often normal, this is misleading. A more accurate test is red blood cell magnesium, which is often low in cases of depression and fatigue. Overconsumption of processed food is usually the culprit in magnesium deficiency. This nutrient is found in organically grown vegetables, whole grains, sea vegetables and meats such as turkey. Most women need a magnesium supplement daily at a dose of 400 to 800 mg per day, depending upon the quality of diet. Magnesium and many other minerals are best absorbed when they are bound to an acidic carrier such as citrate, aspartate, picolinate, or amino acid chelate. Minerals need an acidic base to break down and get used. Magnesium oxide is the poorest absorbed forms of this mineral. You’ll find them in a lot of supplements because they’re inexpensive. Take equal amounts of calcium and magnesium. For most people on a healthy diet, 500 mg of each supplement should be enough. You’ll get more calcium and magnesium in your diet from whole grains, beans, nuts, seeds, and dark green leafy vegetables. I think there is a very big difference not only in the brand but the type of calcium you use. The major types of calcium are: Carbonate, Citrate and Bone Meal. 1. Calcium carbonate (also found in coral calcium) is the hardest calcium compound for the human body to break down and absorb. You’ll find it in a lot of supplements because it’s inexpensive. The Carbonate (like Tums) is basically like taking chalk board chalk. It may alkalize your body, but it does almost nothing for your bones. 2. Calcium citrate is slightly better than calcium carbonate, since minerals need an acidic base to break down and get used. It is a little bit more bio-available, but still not the best. 3. Bone Meal is the best source for bones and has one of the highest bio-availabilities. Just make sure it's from a clean source, and the animals it came from weren't given hormones or antibiotics. KAL from New Zealand is good and I get it from vitacost or amazon. 4. You can also get an herbal calcium source that is also bio-available and easily absorbed.

CALCIUM Our bones need more than just calcium. The way we eat – along with our lifestyle choices and stress levels – can actually contribute to bone depletion, no matter how many calcium supplements we take or glasses of milk we drink. Calcium is an essential mineral necessary for good health [a calcium deficiency can exacerbate migraine symptoms, for example]; but bone health doesn’t depend on taking lots of calcium. PROBLEMS WITH TOO MUCH CALCIUM While for years doctors have been recommending dietary calcium as the best way to ward off osteoporosis, many studies cast doubt on this idea. For example, a 2003 Harvard study looked at diet and hip fractures among 72,337 older women for 18 years and concluded that "Neither milk nor a high-calcium diet appears to reduce (fracture) risk." A more recent Harvard study, this one from 2007, analyzed seven trials that followed a total of 170,991 women for several years and found no association between total calcium intake and hip fracture risk. The truth is that calcium isn't all it's cracked up to be when it comes to bone health. After all, in Africa and Asia, where people generally don't take calcium supplements and they consume little or no dairy (except for breastfed infants), fracture rates are 50 to 70 percent lower than they are in the US. Statistics show that most industrially advanced countries have the highest fracture rates, although they consume more dairy products than other countries. Excessive amounts of calcium from supplementation and/or dairy intake can suppress the thyroid gland. Without enough magnesium, the calcium you take will not be absorbed. Unabsorbed calcium that is not excreted (and most isn’t) gets into your joints where it becomes arthritis or in your arteries where it becomes atherosclerosis. Taking more magnesium can prevent your blood vessels from calcifying and developing into atherosclerosis. More illnesses are caused by a need for magnesium than for calcium. Arthritis and joint pain are caused by excessive calcium and insufficient magnesium. Too much calcium and not enough magnesium contributes to arthritis. It causes stiffness, because calcium causes muscles to contract. Magnesium, on the other hand, causes muscles to relax. Most supplements already contain more calcium than magnesium. When you take additional calcium supplementation, you upset the calcium/magnesium balance even more. This causes more contraction than relaxation. Magnesium helps calcium get into your bones. Unabsorbed calcium doesn’t just “go away. “ It gets stores in joints and becomes arthritis, or in arteries where it contributes to atherosclerosis. If you have arthritis, don’t overdo calcium either in supplements or in your diet. Some people with chronic fatigue have diets that are very high in calcium and low in magnesium. Once they increase their magnesium (beans, whole grains, green vegetables) and eliminate dairy products (worth trying for at least 2 weeks), their symptoms are greatly lessened. You may very well need more magnesium. Magnesium is one of the best nutrients – if not, the best – both for energy production and pain control. Everyone who has CFIDS or fibromyalgia – or even general fatigue – should try increasing their magnesium before turning to more expensive remedies. While magnesium won’t eliminate fibromyalgia completely, it often plays a major role in improving energy, reducing pain, and lessening other symptoms. RIGHT KIND OF CALCIUM – DIETARY SOURCES Your body does need calcium, but you must supply it with the right kind of calcium – which does not come from dairy products – along with plenty of other vitamins and minerals. With the exception of yogurt and unpasteurized milk, dairy products are acid-forming in the body and may therefore cause alkaline calcium to be leached out of bones, in order to "buffer" the acid in the blood. The calcium in milk is also not particularly well absorbed by the body. The calcium in yogurt and cheese is more available to the body, due the actions of bacteria used to ferment these products. Alternative sources of calcium are: Green vegetables like romaine lettuce, and kale Kelp Fish with soft bones (salmon, sardines) Nuts Tofu Kelp Molasses Various fruits like strawberries Yogurt is one of the most easily assimilated sources of calcium. It’s easily digested, less likely to cause allergic reactions than other dairy foods, and rich in probiotics, beneficial bacteria vital to healthy digestive and immune systems. Yogurt is also an unexpected source of iodine, helping to promote better thyroid function. My favorite is creamy Greek-style yogurt. Unpasteurized Milk Cheese, particularly goat cheese These should be eaten with sources of vitamin D : Eggs Liver Moderate amounts of sunlight and magnesium Kelp Whole grains Nuts Molasses in order for the calcium to be absorbed into the bones

Dd got tooth decay from breast milk and breast milk alone - this was most likely not as a result of breast milk, but from night time feeding. She refused to drink water at night or to allow us to wipe her gums as a baby. We should have forced the issue more. She would protest and scream. Eventually, she got baby bottle teeth as a result and had to have all her front teeth extracted. It was an absolute nightmare. We did not make the same mistake with ds. By that time, we were pros. Part of it is genetic, however. Dd got my dh's teeth. Not good. Ds has my teeth. Much better.

DRY BODY BRUSHING http://www.naturalhealthtechniques.com/HealingTechniques/Dry_Brushing_Technique.htm Helps to expel toxins from the body’s largest eliminatory organ, the skin Improves lymph flow to carry toxins and waste products out of the body Stimulates circulation Stimulates blood flow to increase nutrient delivery to cells Helps combat cellulite and fatty deposits Removes dry, dead skin cells Encourages cells to regenerate Results in smooth glowing skin Stimulates production of sebum (oil), to nourish dry skin Increases energy and stimulates the body – I LOVE doing this first thing in the morning either before showering OR before exercising, whichever comes first Feels great! Technique The lymph-rich areas you want to stimulate include the arms, armpits, chest, face, neck, behind the knees, and towards the groin. Always brush towards the heart. Use circular or long sweeping motions – whatever feels right to you. Start with the soles of your feet and work your way up. Overall it should take between 3-7 minutes to brush the entire body. It is suggested to brush either before a workout or before a shower – whichever comes first. REBOUNDING Contrary to blood which is pumped by the heart, the lymph is totally dependent on physical exercise to move. Without adequate lymph movement, toxins and wastes build up in the body. The cells are left stewing in their own waste products and starving for nutrients, a situation which contributes to so many of the symptoms listed above. The best exercise for lymph circulation is the gentle bouncing action in rebounding, which turns on your “internal vacuum cleaner.” To help purify your lymph it helps to bounce on a minitrampoline or rebounder for at least 5 minutes a day – working up to 20 - to gently ease waste materials and fat out of your lymph Rebounding is reported to increase lymph flow by 15 to 30 times. Your cells get the exercise they so desperately need, with no harsh shock to your ankles, knees, spine, or to the ligaments that support your internal organs. You can bounce gently, which moves your lymph fluid around, but doesn't make you huff and puff; or you can get your heart pumping if that's your preference, but you'll do so using the physics of low force. Translation: You're not likely to sustain injury as can occur with high-force activities like running. In addition to its ability to work out your cardio-pulmonary system, rebounding tones your legs, thighs, abdomen, and hips, increases your agility, circulates more oxygen to your tissues, reduces fatigue, stress, and menstrual discomfort, tones up the glandular system, stimulates metabolism, aids digestion, and improves your sense of balance. BREATHING Breathe like a baby. Babies don’t breathe through their mouths unless they are stressed. Nose breathing produces a full, deep breath that helps calm you. Breathing deep into your belly will: Lie down on floor w/book on your belly. Inhale through your nose, feel the book rise, and hold for 4 seconds. Exhale all the air out through your mouth, letting the book lower. MASSAGE Massage is one of the most important and effective ways of increasing lymphatic circulation.

LYMPHATIC SYSTEM Many people have badly congested lymphatics and don’t even know it. Symptoms of congested lymphatics and blocked lymph nodes are many. Just some of them include: Allergies Arthritis Asthma Bacterial infections Cancer Cellulite Chronic Sinusitis Ear or balance problems Eczema and other skin conditions Edema Excessive sweating Fatigue Fibrocystic disease Headaches Heart disease High blood pressure Inflammation Loss of Energy Low back pain Lupus Multiple Sclerosis Obesity Parasitic Infections (repetitive, possible sign of weak immunity) Prostatitis Puffy eyes Rosacea Skin Problems Sinus Congestion Swollen Glands Swollen Lymph Nodes Viral infections Weakened Immune System The lymphatic system is often the most over-looked system of the human body. In Europe stimulation of the lymph flow is the fourth most commonly prescribed medical treatment. Most U. S. healthcare practitioners seldom consider the lymphatic system’s critical role in preventing illness or its importance to the over all healing process. Some of the organs that are part of the lymphatic system are lymph nodes and lymph veins, the tonsils, adenoids, appendix and the spleen. Lymphasizing involves: Dry Body brushing Deep breathing Rebounding/Bouncing on a trampoline (children love to bounce on beds!) Massage Swinging – as in sitting on a swing (again, think why children love swings. They know what's good for them!) Lymphasizing cleanses you out. The lymphatic system is the metabolic garbage can of the body. It rids you of toxins such as trapped protein, bacteria, viruses, dead and cancerous cells, nitrogenous wastes, fat, infectious viruses, heavy metals, and other assorted junk cast off by the cells. Lymphasizing stimulates the free-flowing lymphatic drainage system. The lymph carries the waste away to be disposed of through the urinary tract and other excretory mechanisms. Since the lymphatic system has no “heart” (as does the blood system), regular movement is necessary for it to properly circulate its lymph and to clear in the waste products from around the cells. When the lymphatic system is not stimulated through exercise and any of the above, this leads to a sluggish lymphatic system response and a markedly decreased ability to purify the body.

OTHER TIPS Use natural sun protection (with SPF of 15 or higher) that blocks UVA and UVB radiation. Always allow hot beverages to cool at least to body temperature to avoid facial flushing Above all, treat your skin very gently: Don’t rub or touch your face too often. Avoid facial products containing alcohol or other irritants. Use only those labeled non-comedogenic to prevent clogged pores. The American Academy of Dermatology has found topical creams with green tea helpful for rosacea, and another study has shown that topical vitamin B3 (niacin) improves this condition. According to research at the University of British Columbia, a natural cream with azelaic acid is as effective as topical metronidazole in treating pimples—and slightly better at reducing redness without encouraging the growth of fungus or drug-resistant bacteria. Go on a 24-hour detox and take the herb cleavers to help to get the lymph moving in order to carry the toxins more efficiently out of the body. Follow this with a couple of days of just broths, raw foods, and veggies juices. Avoid facials with steaming. It sometimes makes things worse. Take up yoga or meditation to aid relaxation and deal with stress. Doctors often prescribe oral antibiotics (because they work faster than topical drugs) for their anti-inflammatory properties. Even so, you may need to take these meds for a month or so before you see results—and they can cause diarrhea and other digestive distress.

EAT LESS OR AVOID Dairy products worsen the condition Refined foods with artificial food coloring, preservatives, and MSG White sugar, pastries, pies, cakes, sugary cookies Aspartame and NutraSweet cause noticeable flushing in many people with rosacea Margarine, shortening, fried foods, trans-fatty acids If you show signs of rosacea, record what you’re eating and drinking to help identify your own triggers. Cheese, chocolate, citrus fruits and juices, nightshade family veggies (eggplant and tomatoes), and seafood (lobster and shrimp) worsen this condition in some people. Get tested for food intolerances if still necessary. SUPPLEMENTS - I get my supplements from vitacost.com or amazon - cheaper and great reviews B Vitamins is particularly deficient in almost every case of rosacea, particularly riboflavin (B2) – take a B Complex A good fish oil, such as Carlson’s Milk Thistle helps liver function • Helps detox the liver (even in cirrhosis and nonalcoholic liver disease) • Encourages regular bowel movements • Reduces toxic accumulation and protects liver cells from toxic chemicals and drugs • Regenerates liver cells • Enhances glutathione production in the body • Calms inflammation and has anti-inflammatory effects • Antioxidant effects • Used to reverse liver damage from exposure to toxic chemicals • Also used for heartburn, loss of appetite, and gallbladder complaints • Used also for: hangover, diseases of the spleen, prostate cancer, malaria, depression, uterine complaints, increasing breast milk flow, and starting menstrual flow • Helpful for rosacea Take 250-300 mg up to 3 times daily or 750-900 mg per day Milk thistle (silymarin) has long been used in liver disease and helps boost glutathione levels. Hormone-sensitive conditions such as breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids: Extracts from milk thistle PLANT might act like estrogen. If you have any condition that might be made worse by exposure to estrogen, don’t use these extracts. In contrast, the more commonly used milk thistle SEED extracts do not seem to act like estrogen. Nettle Tea – drink this at room temperature – a good source of the B Vitamins Herbal Tinctures of Red Clover and Astragalus can help. Make sure they are alcohol-free. Burdock has traditionally been used for rosacea. It works on the liver, which is often sluggish. Agnus Castus may help to regulate any underlying hormonal imbalance exacerbating the problem. Research has linked rosacea to low stomach acid. For most people, hydrochloric acid (HCl) or stomach acid, which knocks out dangerous bacteria—but not friendly flora—appears to work as a natural antibiotic, without causing the unwanted side effects of these medicines—including drug-resistant “superbugs.” Unless you have ulcers or have been diagnosed with a pre-ulcerative condition, you might want to test for HCl, the good stomach acid. Take 500 to 550 mg of betaine with HCL before your next few meals and carefully observe how you feel. A burning belly or face probably means that you already have sufficient stomach acid—and may, instead, benefit from taking digestive enzymes with pancreatin with or at the end of your meals to support nutrient absorption. Vitamin C and bioflavonoids are anti-inflammatory

Rosacea is a chronic skin condition that causes redness and pimples on the chin, cheeks, forehead, and particularly the nose. It can hurt, much the way burning, stinging, and sunburned skin does. Anyone between the ages of 20 and 60 may develop this condition. Peela here said this: “All skin conditions (except an outright rash related to poison ivy sort of thing) originate from an internal condition, especially relating to the liver. The liver is our detoxifier, and if it struggles, toxins are expressed through the skin (that is a simplification, but generally true). In naturopathy, you go to the liver and help it along if you want to deal with skin issues. Considering all the trans fats and chemicals in our modern diet, (and how they affect the liver) and the quality of many people's diets, I would say most skin conditions are definitely related to our modern day environmental and dietary conditions.”. Causes Alcohol Caffeine Corticosteroids Dairy Products (some) Deficiency in B Vitamins Drugs that dilate the blood vessels (including some blood pressure meds) Fair skin Family history Food Intolerances Hormonal Imbalance Hot baths and saunas Hot foods and beverages Lack of digestive enzymes Low Stomach Acid (one of the main causes) Parasites and Organisms Poor Digestion Pork Sluggish Liver and Lymphatic Function Spicy foods Strenuous exercise Stress (particularly anger or embarrassment) Sunlight Temperature extremes EAT MORE Drink a cup of warm water with a squeeze of lemon first thing in the morning and last thing at night to alkalize your system Blackberries, blueberries, and cherries are vascular constrictors that assist in reducing redness Flavonoid-rich cranberries tonify blood vessels and help reduce the redness of rosacea – try to get organic, unsweetened cranberry juice Cabbage, cauliflower, sprouted broccoli seeds, celery, kale, seaweed – rosacea is often a sign of liver toxicity – these foods are all helpful to the liver Fiber, raw foods, and fresh vegetable juices to prevent constipation Pineapple and papaya are a good source of food enzymes that aid digestion Brown rice, lentils, beans, dates, wheat germ, beets, green veggies like spinach, almonds, and sunflower seeds are all sources of B vitamins – most with roscaea are deficient in B vitamins Take 2 teaspoons of organic Apple Cider Vinegar before main meals to aid digestion – if you feel that this is needed

BOOKS Building Bone Vitality: A Revolutionary Diet Plan to Prevent Bone Loss and Reverse Osteoporosis--Without Dairy Foods, Calcium, Estrogen, or Drugs by Michael Castleman In this book, of the 136 trials they found that examined the effects of dietary calcium on osteoporotic fracture risk, two-thirds of them showed that a high calcium intake does not reduce the number of fractures--even in those who took calcium (with vitamin D) during childhood. They also found that eating fruits and vegetables improved bone density in a whopping 85 percent of studies that looked at the effects of such foods. The key to preventing osteoporosis, they determined, is eating a low-acid diet. Understanding, Preventing and Overcoming Osteoporosis by J. A. Plant Better Bones Better Body by Susan E. Brown The Myth of Osteoporosis by Gillian Sanson User's Guide to Calcium & Magnesium: Learn What You Need to Know about How These Nutrients Build Strong Bones by Nan Fuchs

IF YOU HAVE OSTEOPOROSIS Get regular eye exams and treat visual problems. Secure loose rugs, electrical wires, and other falling hazards. Use light-colored carpet, paint, or other finish on stairs to increase depth perception and visibility. At night, use a small, plug-in nightlight to light up path from bed to bathroom. If necessary, install grab bars, stair rails, and other structures that can help prevent falls. When you stand, use furniture, such as the edge of a table, to help you support your body. When you sit, don’t twist. If you drop something, get up from the chair to pick the item up. OTHER SUGGESTIONS FOR THOSE WITH OSTEOPOROSIS Avoid using unstable floor coverings, such as certain rugs – they could cause you to slip. Use a night-light so when you have to go to the bathroom at night, you don’t fall. Don’t position furniture too close together – you need room to move around. Use a walker or cane if you feel unsteady. Osteoporosis drugs make your bones weaker. Recent studies have come to this conclusion: bisphosphonates like Fosamax and Actonel contribute to broken bones. Your bones may look dense on bone density tests, but the quality of bone is worse. Researchers found that women taking bisphosphonates have poor bone quality in their jaws. More and more dentists are seeing this. At first it appeared that bisphosphonates affected only the bone quality in jaw bones, and only when doctors administered them intravenously. Now it is being found that they can cause brittleness in bones throughout the body when you take them for four years or more. The longer you take them, the more brittle your bones. A study out of Columbia University found that the integrity of bones improved with bisphosphonates initially, but bones became more brittle with long-term use. A second study compared women who took bisphosphonates with women who hadn’t been treated. Both groups had bones that appeared to have the same structure. But the bones of women on bisphosphonates weren’t as strong as those who didn’t. Researchers believe that bisphosphonates interfere with the body’s natural process of building bone. Make sure that you take strontium and all the needed supplements and make the necessary dietary changes. You may need to add Calcitonin nasal spray. This is a prescription drug made from salmon. Unlike bisphosphonates, Calcitonin won’t make bones brittle. Whatever you choose to do, make sure it’s both effective and safe. Bisphosphonates aren’t either.

OTHER TIPS Spend at least 4 hours a day on your feet TRADITIONAL CHINESE MEDICINE always fascinates me and yet I still know very, very little about it. According to Chinese medicine, the kidneys support the bones. Healthy kidneys are essential for strong bones. Weak kidneys may cause increased urinary losses of calcium and phosphates due to the kidneys' inability to form an acid urine. Strong and healthy bones require good diet, exercise, healthy kidneys and digestive system. Adequate intakes of proteins, vitamins and minerals and proper absorption of these nutrients by a healthy digestive system are vital. Healthy kidneys maintain calcium and phosphate balance. Regular exercise increases the blood supply to bones and also provides mechanical stimulus to bone formation. Morning exercise is more beneficial than exercise at other times of the day. It activates the liver, stimulates blood circulation and strengthens the bones. The well-known folk remedy of taking two teaspoonfuls of apple cider vinegar and one teaspoonful of honey daily to strengthen the bones is said to be effective. Homocysteine is an amino acid that occurs naturally in our bodies. In small quantities, it’s safe. In large amounts, it can produce free radicals that can lead to a build up of plaque in the arteries and heart disease. The connection between high homocysteine and osteoporosis is well defined. Aim to keep your homocysteine levels low, especially after menopause. A simple inexpensive homocysteine blood test indicates inflammation. Make sure you get this test next time you see your doctor. A change in diet, stress reduction, or vitamin therapy can all reverse it. Every time you have your cholesterol checked, tell your doctor to check your homocysteine. You need to fast for about 12 hours (nothing but water). Homocysteine levels should be 8-14 micromoles per liter, and ideally, less than 10. When you have enough betaine, vitamins B6 and B12, and folic acid – you can keep your homocysteine levels low. Green leafy vegetables are the primary source of folic acid. Folic acid may be the most important nutrient to keep your homocysteine levels low. It is also very abundant in legumes (beans). The way you cook vegetables can also either reduce or retain folic acid. When you stir fry, you seal in a number of nutrients and retain more folic acid than if you steam or boil them. Some medications and other substances block the absorption of folic acid. They include oral contraceptives, alcohol, nicotine, anticonvulsants, antibacterials, and some chemotherapy drugs. Aging is a factor in high homocysteine levels. Aim for 400-800 mcg a day if on medications or if your diet lacks folic acid. Eat at least one serving of dark-green leafy vegetables a day. Tea also contains a lot of folate. Drink a couple of cups of green tea daily. If your homocysteine is high, tea is a much better choice than coffee. B12 often becomes lower as we age. If you have digestive problems or not enough friendly bacteria like acidophilus and bifido, you are likely lacking in B12. Begin by chewing your food well. Next, consider taking enzymes and hydrochloric acid. Check with your health care practitioner about these supplements before taking them. B12 is lacking in a vegan diet. However, many vegetarians who eat eggs and dairy get sufficient B12 from their diet and a healthy digestive system. B6 helps lower homocysteine. It is found in meat and whole grains, but the amount in food may not be enough to lower your homocysteine. Consider taking a multivitamin with 25-50 mg of B6. Probiotics lower homocysteine. Take probiotics and add dietary sources of friendly bacteria like plain yogurt, sauerkraut, and miso soup.

THE PROBLEM WITH BONE DENSITY TESTS Bone density tests have several drawbacks that can lead to inaccurate results. 1. Although these tests measure bone density, they can't measure how strong your bones are. Measuring your bone density is not an accurate way of predicting future fractures. 2. A bone density test is merely a snapshot of what your bone looks like today. It can't tell you how quickly your bones are breaking down. 3. When you compare two tests, it’s difficult to get a correct comparison. The technician performing the scan must aim the X-ray at the exact same spot on the same bone. If it's just one-sixteenth of an inch off, you can get different results, even if your density hasn't changed. There’s a newer, better way to test your bone health. This test is safe, inexpensive, and can be done in your own home. It's a simple urine test called Pyrilinks-D. There are a number of different labs that now offer the Pyrilinks-d test. EXERCISE If you don’t exercise, you lose bone. Exercise at least 3 times a week Not all exercises are equally effective in protecting you against osteoporosis. Some build bones, while others don’t. Swimming is excellent for your flexibility, but not for building bones. Dancing and calisthenics are excellent for your heart, but they’re not the most effective ones to protect against osteoporosis. Neither are running and biking, which primarily stress the legs. Daily cardiovascular exercises (walking, running, stationary bike, treadmill) strengthen your heart and lungs. Resistance exercises strengthen your muscles and bones. If you’re not doing full body weight-bearing exercises, you’re losing bone density no matter how much calcium you take and how much exercising you do. To increase your bone density, you need exercises that stress all your muscles where they attach to your bones. Lifting weights builds stronger bones, can halt further bone loss and even regain bone density. Some greatly prefer a more precise – and safer – method than free weights. There’s an excellent exercise program called the OsteoBall - http://www.bonefitness.com/ - this program uses resistance training rather than heavy weights. This is small, light, and affordable resistance training that you can do at home. It targets all muscle groups, including the neck. More importantly, it comes with many years of sound research. The specific resistance exercises in this program can not only reverse osteoporosis, but also reverse frailty. Rebounding builds stronger bones. The bones in your legs and hips are actually stimulated to grow. When you do rebounding, the forces acting on your skeleton increase to double or triple your body weight. Because the trampoline pad is bouncy and soaks up a large proportion of the impact of your landing, your bones and jointed are protected whilst being strengthened. There are rebounders with stability bars as well as rebounding chairs for those who may fall. Most people break bones when they fall. The better your balance, the less likely you are to take a tumble. Any exercise that tones your muscles will help you keep your balance. Yoga is particularly good. It enhances body awareness, coordination, concentration, and sense of balance. It helps prevent and alleviate osteoporosis and is great for overall bone and joint health. Higher cortisol levels are directly related to increased rates of bone loss. Yoga helps to rebuild bone and reduce cortisol levels at the same time. Pilates is another great method of improving balance and it focuses on strengthening you at your core. Yoga and Pilates improve coordination, helping to reduce the risk of falls and fractures. Stand on one foot when you can. That wobbling means you're recruiting more muscles in your legs and core. Work up to a 30-second balance on each side, holding onto the back of a chair, if necessary. While you brush your teeth, alternate standing on one leg as you switch mouth quadrants (every 30 seconds). Eat with your non-dominant hand. Eating w/your non-dominant hand not only helps with balance and preventing mental decline, but also makes you eat slower. Practice balancing by walking sideways in your kitchen Rebounding is also wonderful for improving balance, coordination, rhythm, timing, dexterity and kinesthetic awareness, which means the ability to know where every part of the body is at all times. Make sure to use a stability bar when rebounding. Ear and balance problems are symptoms of a congested lymphatic system. Rebounding helps clear a congested lymphatic system, as does dry body brushing, deep breathing, and massage. Gardening is one of the best exercises you can do for your bones. It can build bone density. If you push a lawnmower or rototiller, dig holes, spread mulch, and carry compost or soil around, you’ve got a winning combination. Kneeling and weeding may not be enough. Walking is a form of weight-bearing exercise for your legs. It has been found to be moderately protective for bone density. But it isn’t as good as weight training. Still, if you like to walk instead of garden, you can buy a set of one- or two-pound weights with Velcro fasteners and attach them to your wrists before you walk. You can also find hand-held weights with foam padding at sporting goods stores. Either will work, especially if you move arms back and forth, up and down, etc. as you walk. When you walk, make sure your walking shoes are not overly cushioned in the heel. Excessive cushioning actually decreases the bone-generating vibrations that come from your heel striking the ground.

STRONIUM Strontium is particularly helpful in building strong, flexible bones when you take it along with calcium and magnesium. But you need to take strontium at a different time. Take it on an empty stomach and take calcium and magnesium with food. If you don’t have time for making a veggie juice, powdered green drinks such as Green Magma are excellent. Capra Mineral Whey is another excellent drink to help alkalize the body. I love it. OTHER SUPPLEMENTS – THAT MAY OR MAY NOT BE NEEDED – DEPENDS ON QUALITY OF DIET MANGANESE helps maintain calcium balance and prevent further calcium loss. But don’t take it at the same time as calcium. This nutrient should be supplemented in the form of manganese picolinate. The recommended dose is 15 mg per day. SILICA is necessary for calcium utilization and bone strength. 5-20 mg LYPOCENE helps prevent and alleviate hip fractures 10-20 mg daily BORON – 2-3 mg boron daily helps maintain calcium balance and prevent further calcium loss. Make sure that your daily multivitamin contains enough of this mineral. 1 mg won’t give you the protection you want unless your diet regularly contains high-boron foods. It has been found to reduce urinary calcium loss and to increase serum levels of 17-beta estradiol (the most biologically active estrogen); both of these effects help bone health. Boron protects against osteoporosis. POTASSIUM helps balance the body’s pH. Over time, an acidic pH can cause bone loss. Take 4700-5000 mg a day. VITAMIN K keeps calcium from getting stuck in your arteries, where it’s inaccessible to bones. Vitamin K can be safely taken in high doses to not only improve the strength of bone, but to significantly reduce the incidence of fractures. Vitamin K does not increase bone density. Another finding is that Vitamin K may also reduce the development of cancers in a study of over 400 women with osteoporosis. Vitamin K can be safely taken at doses greater than 1 mg per day to help reduce the risk of fracture for those with osteoporosis. It is an essential part of our osteoporosis treatment and fracture prevention program. Take 1000 mcg daily Do not take Vitamin K if you are taking Coumadin! You may wonder if vitamin K causes blood clots. It actually does not. You do not increase clotting risk with these doses of K unless you are taking Coumadin. High doses of K - 5 mg per day for four years -- have been studied without any increased risk of clotting or toxicity.

SUPPLEMENTS Our bones need more than just calcium. The way we eat – along with our lifestyle choices and stress levels – can actually contribute to bone depletion, no matter how many calcium supplements we take or glasses of milk we drink. Calcium is an essential mineral necessary for good health [a calcium deficiency can exacerbate migraine symptoms, for example]; but bone health doesn’t depend on taking lots of calcium. I think there is a very big difference not only in the brand but the type of calcium you use. The major types of calcium are: Carbonate, Citrate and Bone Meal. 1. Calcium carbonate (also found in coral calcium) is the hardest calcium compound for the human body to break down and absorb. You’ll find it in a lot of supplements because it’s inexpensive. The Carbonate (like Tums) is basically like taking chalk board chalk. It may alkalize your body, but it does almost nothing for your bones. 2. Calcium citrate is slightly better than calcium carbonate, since minerals need an acidic base to break down and get used. It is a little bit more bio-available, but still not the best. 3. Bone Meal is the best source for bones and has one of the highest bio-availabilities. Just make sure it's from a clean source, and the animals it came from weren't given hormones or antibiotics. KAL from New Zealand is good and I get it from vitacost or amazon. 4. You can also get an herbal calcium source that is also bio-available and easily absorbed. MAGNESIUM Most of us need more magnesium than calcium to prevent bone loss. You need magnesium to drive calcium into your bones, which is where you want it. Unlike calcium, most people don’t get enough magnesium in their diets and dietary supplements. For most people on a healthy diet, 400 mg of Magnesium daily should be sufficient. But for those who have symptoms of deficiency (and most of us do), I would recommend more, but probably no more than 1200 mg. Add in more magnesium gradually. Your body knows how much it can handle according to how much your bowels can tolerate. The stools should feel soft, but not excessively loose. Take in divided doses and with meals to ensure optimal absorption – preferably more at night I have read that it’s preferable to not take magnesium at the same time as calcium. Others say that it’s fine. This is where I am confused. I think the former makes more sense. The most absorbable forms are: Magnesium Citrate Magnesium Glycinate Magnesium Taurate Magnesium Aspartate Magnesium Malate Magnesium Succinate Magnesium Fumirate Avoid: Magnesium Oxide Magnesium Carbonate Magnesium Gluconate Magnesium Sulfate These are not absorbed well and are the cheapest forms Side effects from too much magnesium include diarrhea, which can be avoided if you switch to Magnesium Glycinate. People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision. VITAMIN D3 One of the studies which showed no benefit from calcium intake alone also showed that of the 72,337 women who took Vitamin D in adequate amounts there was a 37% lower risk of hip fractures. The National Institutes of Health and the National Cancer Institute in their September, 2007 conference on Vitamin D concluded "Combined calcium and vitamin D supplementation decreases the risk of bone fracture and increases bone mineral density but vitamin D alone does not." This conclusion about the ineffectiveness of vitamin D alone, however, was based upon relatively low doses of the vitamin. So calcium by itself? Not so helpful. But with its colleague, vitamin D, this is a good thing. [VitaminD3 is the best absorbed]. Besides osteoporosis, vitamin D deficiency causes muscle weakness. It also increases the risk of multiple sclerosis, rheumatoid arthritis and other auto-immune diseases. Vitamin D fights frailty. One study found that people with low levels of vitamin D walked more slowly and took longer to get up out of a chair than people with higher levels. Another study found that when people took vitamin D, their posture improved and their thigh muscles got stronger! And still another study showed that vitamin D actually improves your balance, making you less likely to fall! Vitamin D deficiency is not an occasional issue. It is in fact, a worldwide epidemic. If you're under 60, take at least 2,000 IU per day. If you're 60 or over, take 5,000 IU per day of vitamin D3. Your need for vitamin D3 is affected by age, skin color, and the severity of any deficiency Most people are deficient in D3! • Body-mass index (BMI) and obesity • Older people • Dark-skinned people • Strict vegetarians • People with celiac, Crohn’s disease, and cystic fibrosis • Heredity • Certain medications • Regular use of sunscreen • Northern Latitudes (above that of Atlanta, Georgia) D3 in pill form is very poorly absorbed. Be sure to take the oil-filled gelatin capsules, and take them with a meal that contains fat to help with absorption. Don't be concerned that 2,000-5,000 IU will give you too much. With exposure to sunlight in the summer, the body can generate between 10,000 IU and 20,000 IU of vitamin D per hour with no ill effects. In addition, no adverse effects have been seen with supplemental vitamin D intakes up to 10,000 IU daily. To this day, medical textbooks mention the risk of vitamin D toxicity. Yet, the scientific literature suggests that toxicity occurs only with very large intakes of vitamin D over prolonged periods (more than 10,000 IUs daily for longer than 6 months). Except in people with disorders known as granulomatosis (such as sarcoidosis or tuberculosis), little risk (if any) is associated with vitamin D supplementation.

EAT LESS The best solution for bone health: eating a low-acid diet. A high-acid environment leaches calcium from bones. If you eat a diet that is high in meat, dairy, sugar, salt, phosphorous, and caffeine, and low in fresh fruits and vegetables, and if you don't get enough exercise, and sunshine, you're writing yourself a prescription for osteoporosis. The bottom line: For healthy bones, your blood needs to maintain a slightly alkaline pH level (a measure of relative acidity or alkalinity), which you can achieve by eating at least five servings of fruits and vegetables for every one serving of red meat, chicken or fish. Another good idea is to eat vegan--no meat or dairy--one day a week, which is very easy given the wide availability of beans, tofu and other protein these days. If milk were really good for our bones, all the people in high milk-consuming nations would have some of the strongest bones in the world. Instead, they have some of the weakest! While dairy does contain ample calcium, it’s also highly acidic. So if you drink milk or eat a lot of animal protein and don’t include plenty of alkalizing foods, your diet will suck more calcium from bone than it provides and eventually cause osteoporosis. One can completely avoid dairy and still have healthy bones. You can find calcium in a lot of foods, not just dairy. Meat Animal protein metabolizes in our bodies forming two strong acids, sulfuric and phosphoric. To keep our blood pH slightly alkaline, our bodies need to neutralize (buffer) these acids, and calcium is the best substance our bodies have to do this. And the most plentiful source of calcium is in our bones. Animal protein also contains large amounts of phosphorous, which reacts with calcium to form an insoluble compound, inhibiting calcium absorption. If you eat a diet high in animal protein, it doesn't matter how much calcium you consume, you will still lose bone mass. "Dietary protein increases production of acid in the blood which can be neutralized by calcium mobilized from the skeleton." - American Journal of Clinical Nutrition, 1995 As animal food consumption increases, so do hip fractures. Too much protein increases your risk for fracture. Pay attention to your sources of protein and don’t overdo protein from animal sources. Eat some animal and some vegetable protein each day. Refined sugar acidifies the body - requiring buffering with calcium which leads to bone loss. Also, processed sugars strip the body of magnesium, which is needed for bone re-mineralization. Soda and Soft Drinks containing phosphoric acid also contributes to osteoporosis; the acid having to be neutralized with calcium. You don’t want too much phosphorus or it will keep calcium from being absorbed. Instead of soda which creates acid, have vegetable juices which boost alkaline levels. Quit smoking and cut back on alcohol. Since smokers, along with women who consume two or more alcoholic drinks daily, are at the highest risk for osteoporosis, women should refrain from smoking and limit alcohol intake. Caffeine destroys calcium. Limit caffeine intake to 1 or 2 cups a day. More than 2 cups of coffee a day can affect your bones. Watch your fiber intake. An overly high-fiber diet restricts the amount of calcium that is absorbed. You don’t need to go to the extreme of drastically reducing fiber intake, just consider reducing it a little. There are still a lot of good things about fiber – and it does help lower cholesterol. Limited quantities of all of the above should cause no problems. Two cups of coffee (or 4 cups of green tea) a day, with an occasional cookie or dessert, is not going to affect your bones. But 4-5 cups of coffee and a lot of sugar may. Don’t take the risk. Keep your intake low.

SULFUR is necessary for calcium uptake. It increases bone and connective tissue strength. Sulfur food sources are eggs, onions, garlic, and asparagus. TURMERIC blocks the mechanisms that break down bone as you age. Turmeric also prevents arthritis by stopping the action of a protein that triggers joint inflammation. To be assimilated by the body, turmeric must be mixed with black pepper and dissolved in olive, canola, or linseed oil. All of us should regularly consume a soupspoon of turmeric every day, with a generous pinch of pepper and olive oil. You can use it in your salad dressings, cooking, vegetables, and soups In store-bought curry mixes, turmeric represents only 20% of the total, so it’s better to obtain turmeric directly Because powdered turmeric is a powerful blood-cleansing herb, don’t overdo it. Research has shown that turmeric in capsules is poorly absorbed by the digestive system. When turmeric is not mixed with pepper or ginger, it does not pass the intestinal barrier. Pepper increases the body’s absorption of turmeric by 2000 percent CAUTION: Some brands of turmeric powder and supplements have been found to be contaminated with heavy metals themselves. Make sure to obtain a high quality brand. CATECHINS help prevent and alleviate osteoporosis White, green, and oolong teas Spiking tea with citrus juice such as lemon stabilizes the catechins, making them easier to absorb. Pumpkinseeds are loaded with magnesium, zinc, iron, and phosphorus all vital for bone health and normal heart function.

MANGANESE helps maintain calcium balance and prevent further calcium loss. The following foods are rich in manganese: Avocados Falafel Garbanzo Beans (chickpeas) Hummus Nuts – especially pecans and hazelnuts Seeds SILICA is necessary for calcium utilization and bone strength. Found in fruits and veggies LYPOCENE helps prevent and alleviate hip fractures Found in: Blood oranges Guavas Pink grapefruits Prickly pears Tomatoes Watermelon Lypocene is more abundant in processed tomato products, including tomato paste, ketchup, pasta sauce, and tomato soup BORON helps maintain calcium balance and prevent further calcium loss. This amount is easily met with a diet rich in fruits, nuts, and vegetables and in most healthy vegetarian diets. Foods high in magnesium are also high in boron. Boron protects against osteoporosis. POTASSIUM helps balance the body’s pH. Over time, an acidic pH can cause bone loss. Most fruits and veggies contain potassium, especially the following: Acorn squash Bananas Prunes Raisins Spinach VITAMIN K keeps calcium from getting stuck in your arteries, where it’s inaccessible to bones. Significantly reduces the incidence of fractures – although it does not increase bone density Found in lettuce, spinach, chard, cabbage, broccoli, collard greens, turnip greens, parsley, cauliflower, kidney beans Because the body cannot store vitamin K for long periods of time or in large doses, benefits are best obtained through food Try to have 1 cup of spinach at least 3 times a week Vitamin K is fat-soluble, so eat your greens with a little olive oil to help absorb the nutrient

PROTEIN Too much protein increases your risk for fracture. Too little protein causes low collagen and brittle bones. You need as much as 15-20 grams of protein at each meal, at least for a while. A study out of Harvard Medical School found that women who ate the most protein had the fewest hip fractures. Eat some animal and some vegetable protein each day. Don’t fool yourself by thinking you can get away with eating protein only occasionally. You’ll survive, but your bones won’t be strong. Eating protein once a day is not enough. This won’t support muscle strength and tone. • Add a scoop of rice protein powder to your morning cereal or juice. • Add beans, nuts, or slices of pressed tofu to salads. Even the small amount of protein found in beans is better than no protein at all. There’s no way you can have strong, toned muscles without eating enough protein. If you’re doing the right kind of exercise and not eating much protein, you’re fooling yourself. You may be healthy in other ways, but you’re not protecting your bones. 1 egg contains only 6 grams of protein 1 cup of yogurt has from 8-12 grams A serving of chicken or fish can give you 20-30 grams of protein — if you’re able to digest it. Of course, if you’re taking antacids, you’re not utilizing the protein you’re eating. Antacids stop your stomach’s acid from breaking down food so you can’t absorb it properly. Add protein powder to your cereal, or start the day with a protein shake. Boost your protein intake with snacks of nuts, cheese, and yogurt. Add beans to your salads. Don’t count calories. Count grams of protein. If you’re a vegetarian or vegan, it’s even more important to concentrate on proteins. MAGNESIUM A diet low in magnesium (the norm in most modern-day diets), and relatively high in calcium actually contributes to osteoporosis. Remember: Too much calcium and not enough magnesium forms brittle bones. Most of us get too much calcium and not enough magnesium in our diets. Milk, cheese, yogurt, and other dairy products are the culprits. They’re high in calcium with no magnesium. To balance the calcium in dairy, you need to eat large amounts of magnesium-rich foods: Almonds Avocado Barley Beans Brazil nuts Brown rice Buckwheat Dark Chocolate Dates Figs Garlic Greens (including Collard Greens and Dandelion Greens) Kelp Molasses Millet Parsley Pecans Rye Sea vegetables (seaweed and kelp – but make sure they come from non-polluted waters and are high-quality) Shrimp Walnuts Whole Grains Wheat bran Wheat germ

EAT MORE ALKALINE-RICH FOODS For healthy bones, your blood needs to maintain a slightly alkaline pH level (a measure of relative acidity or alkalinity), which you can usually achieve by eating at least five servings of fruits and vegetables for every one serving of red meat, chicken or fish. Another good idea is to eat vegan--no meat or dairy--one day a week, which is very easy given the wide availability of beans, tofu, and other protein these days. The best solution for bone health is to eat more greens. Eating more greens, which, in effect, makes your body less acidic and more alkaline, is the most effective way to protect your bones. Try to have one fresh veggie juice daily and eat more raw greens. Juicing is wonderful for making your system more alkaline. If you don’t have time for making a veggie juice, powdered green drinks - Green Magma is an excellent one - are good also. Look for labels that contain little or no protein, lots of dehydrated fruit blends (especially citric fruits which are particularly alkalizing), as many greens as possible, bee pollen, and whole grains. Avoid products with ingredients that you can’t pronounce, as well as those that contain sucralose, which can negatively impact your kidneys and urinary tract. Capra Mineral Whey is another excellent drink to help alkalize the body. I love it. Leafy greens (including arugula and other salad greens, collards, spinach, and Swiss chard) are high in calcium, magnesium, and vitamin K, so important to bone health. Dr. Susan Brown, leading researcher in the area of osteoporosis, and author of the book “Better Bones, Better Body,” has found that the single most important factor in changing bone density and decreasing osteoporosis risk is maintaining optimal pH through an alkaline diet and lifestyle. RIGHT KIND OF CALCIUM Your body does need calcium, but you must supply it with the right kind of calcium – which does not come from most dairy products – along with plenty of other vitamins and minerals. Alternative sources of calcium: Eggs Non-pasteurized/unpasteurized dairy and goat’s milk products Fish with soft bones (salmon, sardines) Various fruits like strawberries Goat Cheese Goat Milk Green vegetables like romaine lettuce, and kale Kelp Liver Molasses Nuts Tofu (organic and non-GMO) Plain Yogurt is one of the most easily assimilated sources of calcium. It’s easily digested, less likely to cause allergic reactions than other dairy foods, and rich in probiotics, beneficial bacteria vital to healthy digestive and immune systems. Yogurt is also an unexpected source of iodine, helping to promote better thyroid function. Whole Grains

Lots and lots and lots of info on osteoporosis here. Sorry it's overwhelming. 4 WAYS TO PREVENT YOUR BONES FROM BREAKING 1. Take 500-1000 mg of magnesium a day and 500-800 mg of calcium – if you’re eating dairy every day, you may want to add more magnesium to your diet and supplements 2. Strengthen your bones with bone-stressing exercise 3. Learn to balance. People break bones when they fall. 4. Reduce your stress. Stress hormones such as cortisol, pull calcium out of your bones. TOO MUCH CALCIUM Osteoporosis is the greatest misunderstood women’s health problem of modern times. No matter what you’ve heard, taking a lot of calcium is not the answer. If it were, fewer women today would have broken bones. Think about it. Doctors have been pushing calcium supplements on women for decades, and osteoporosis continues to plague us. Always remember this: High calcium intake causes bones to form that are brittle. Magnesium causes bones to form that are strong and flexible. You need plenty of magnesium and enough, but not too much, calcium. While taking calcium may help preserve bone density, it also makes your bones more brittle, and brittle bones break easily. Taking too much calcium has other consequences: Heart Disease - Unabsorbed calcium can collect in your arteries where it contributes to atherosclerosis. Arthritis - Unabsorbed calcium can collect in your joints where it becomes arthritis. These are diseases that are becoming more common in women since calcium has been emphasized. Not only is calcium not the answer, in many cases it’s the problem. No wonder so many women suffer from heart attacks and painful arthritis as they age! Excessive amounts of calcium from supplementation and/or dairy intake can also suppress the thyroid gland. More illnesses are caused by a need for magnesium than for calcium. Arthritis and joint pain are caused by excessive calcium and insufficient magnesium. Meanwhile, vested interest groups continue to give out old information. The dairy and supplement industries are two of them. A review of nearly 60 studies on dairy consumption and bones published in the American Journal of Clinical Nutrition concluded that there was not enough evidence to support recommending dairy products for osteoporosis prevention. While for years doctors have been recommending dietary calcium as the best way to ward off osteoporosis, many studies cast doubt on this idea. For example, a 2003 Harvard study looked at diet and hip fractures among 72,337 older women for 18 years and concluded that "Neither milk nor a high-calcium diet appears to reduce (fracture) risk." A more recent Harvard study, this one from 2007, analyzed seven trials that followed a total of 170,991 women for several years and found no association between total calcium intake and hip fracture risk. The truth is that calcium isn't all it's cracked up to be when it comes to bone health. After all, in Africa and Asia, where people generally don't take calcium supplements and they consume little or no dairy (except for breastfed infants), fracture rates are 50 to 70 percent lower than they are in the US. Statistics show that most industrially advanced countries have the highest fracture rates, although they consume more dairy products than other countries.

Our dc have lived here all their lives, so our situation is different. My dc now have fewer friends, but more high-quality than when they were younger. Grenada is very transitory and people are always leaving and new ones coming. That can be hard. They've taken classes and continue to do so - swimming (not anymore), piano (not anymore), karate, Alliance Francaise, etc. They've made friends through these activities. Math - so far, me. So far, so good. Science - dh, and we've found a tutor to soon start them on lab work. English here. Eclectic. We travel to the U.S. about once a year and put most of our things in a huge barrel and have them shipped down. That's hard and I feel bad that you're all going through this :grouphug:. Very, very common however. Your dh's assessment is right-on and very accurate. Persians/Iranians tend to be this way also. It's horrendous. Lying can come to them as naturally as breathing. Anything in order to maintain pride with their families, etc. The whole excessive family/blood thing drives me nuts. I'm so not Persian at all when it comes to that. Dh and I were both born there, but I'm much more British and international than anything; dh was raised in the U.S. We consider ourselves to be world citizens and see the pluses and negatives to every culture that we're exposed to. But you're right, lying and seeing the dark side of humanity is very unpleasant and a really difficult test. :grouphug:

Thanks so much for this blog link. Looks very interesting. Bookmarking it to read very soon. :)

:iagree: and juicing veggies helps me a lot also.

Beth, thank you so much. :grouphug: BTW, I absolutely love your avatar, from one of my all-time favorite movies. :D We found places in both London and Paris. I'm so relieved and so excited. Premier Inn in London. We went on Trip Advisor also and picked one in a good location and with good reviews. For Paris, we found a hopefully nice B&B for us all from Rick Steves' book. I'm very surprised that for the first time, I really didn't succeed with Priceline. This has never happened to me before. Cynthia, love your siggy quote. One of our favorite books and movies also. :)