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About The Siuslaw news. (Florence, Lane County, Or.) 1960-current | View Entire Issue (June 6, 2015)
SIUSLAW NEWS ❚ SATURDAY, JUNE 6, 2015 J OEL F UHRMAN , MD Preventing osteoporosis The National Osteoporosis Foundation estimates that 50 percent of women and 25 per- cent of men, over the age of 50, will have an osteoporosis-relat- ed fracture during their life- time. The best protection against osteoporosis is a combination of weight-bearing exercise and excellent nutrition. Bone strength is directly related to muscle strength. The most effective way to strength- en bone and protect against osteoporosis-related fractures is by increasing muscle strength. Weight-bearing exercises are ideal for improving balance and building bone strength. While swimming and biking are good for cardiovascular conditioning, they will not help protect against osteoporosis like running or lifting weights can. In women, who are at a risk for osteoporosis, back strength- ening exercises are especially beneficial and can provide last- ing protection against spinal fractures. For women, in addi- tion to doing weight-bearing exercises, I also recommend wearing a weighted vest for a few hours each day for stronger bones. A weighted vest can be worn, not only during exercise, but also while you work or shop and bend, stand, and move throughout the day. Wearing a weighted vest has other benefits as well, such as burning more calories, increas- ing core strength and stabiliz- ing muscles, thus improving balance and decreasing the risk of falls. Certain foods supply the body with the nutrients neces- sary to build and maintain healthy, strong bones. Other foods promote the breakdown of bone and osteoporosis. The best foods for bone health are whole plant foods. Studies show that individu- als with the highest consump- tion of fruit and vegetables have the strongest bones, and bone health-promoting effects of flavonoids, plum/prune polyphenols and additional phytochemicals are now being investigated. Greens, seeds, and beans are healthful calcium sources. A diet full of natural plant foods provides the calcium required to build strong bones. Green vegetables in particu- lar are rich calcium sources. Welcome to 80 Years of Excellence! For example, one four-ounce serving of steamed kale has just as much calcium as one cup of milk. Broccoli, bok choy, sesame seeds, and garbanzo beans are also excellent calcium sources. Furthermore, the body absorbs about 50 percent of the calcium in green vegetables, compared to only 32 percent of the calci- um in milk. Green vegetables contain vitamin K, which is a crucial component for maintaining healthy bones. Higher intake vitamin K1 is associated with bone health, and in supplementation trials using vitamin K2 (which is low in plant foods), fracture risk was greatly reduced. It is important to get both K1 from green vegetables, and likely beneficial for those whose diets do not contain K2 naturally to consume additional K2 from a supplement. Nuts and seeds are rich in magnesium, an essential miner- al, which is used for the forma- tion of bone tissue. For most people following a Nutritarian diet, maintenance of bone mass, muscle mass and muscle strength with age can be achieved easily with a Nutritarian diet that includes seeds, nuts and beans. For healthy bones, it is important to ensure adequate protein intake in mid-life and especially after the age of 70. Although this is routinely accomplished with protein-rich plant foods, animal products may be added if muscle mass starts to fall too low on a com- pletely vegan diet. Phytate, present in beans, whole grains, nuts and seeds, is known as an “anti-nutrient,” a substance that prevents us from absorbing certain minerals, however the phytate in many plant foods might actually ben- efit bone health. Studies have found that women who consume more phytate had either greater bone mineral density or less bone mass loss. Phytate appears to help to prevent osteoporosis by pre- venting bone breakdown by bone-resorbing cells. The worst foods for bone health are foods that promote calcium loss: • Salt promotes the excretion of calcium in the urine. Caffeine also contributes to urinary calcium loss. High caf- feine intake is associated with increased bone loss and osteo- porotic fractures. • Soda, including diet and decaffeinated soda, is associat- ed with bone loss. Soda con- sumption increases parathyroid hormone (PTH) in the blood, which increases blood calcium www.shoppelocal.biz concentrations by stimulating bone breakdown. This increased blood calcium is then excreted in the urine. In Osteoporosis Protection for Life, I have put together a comprehensive approach that combines dietary advice, sup- plements and special bone- strengthening exercises, which can provide significant improvements — when com- pared to drug treatment — for osteopenia and osteoporosis. This DVD provides the information that is needed to put an effective osteoporosis prevention plan into place and take action. Just a few minutes a day, or 15 minutes twice a week, is all that it takes to complete the exercises that can keep your bones strong-for life. Dr. Fuhrman is a New York Times best-selling author and board certified family physician specializing in lifestyle and nutri- tional medicine. Visit his website at Dr Fuhrman.com, or submit questions and comments to news ques- tions@drfuhrman.com. We Make All Our Own Ice Cream – Over 50 Flavors – Including Sugar-free Ice Cream & Non-fat Frozen Yogurt in a variety of flavors. Herbalists to hear from Food Share president “Over 5 Generations of Old Fashioned Goodness!” Florence Food Share does more than distribute 50,000 pounds of food every month. At the next Florence Herb Enthusiasts meeting, set for Thursday, June 18, at 11 a.m. at New Life Lutheran Church, 2100 Spruce St., Food Share president Bart Mealer will share information about the history, growth and progress of this vital program in Florence. In 1980, a grass roots effort to help provide emergency food to Florence area residents was put together by a group of Tw o l o c a t i o n s i n F l o r e n c e H i g h w a y 1 0 1 N & B a y S t r e e t i n O l d To w n Wa l d p o r t • W i n c h e s t e r B a y • A s h l a n d • S i s t e r s SIUSLAW WATERSHED CAMPS Sign-up for fun, learning, and adventure this summer! We are still accepting applications for the Siuslaw Watershed Camps! Visit www.siuslaw.org/camps for more info and to download an application. Hurry, spaces are fi lling up! Buying or Selling? I can help. INTRODUCTORY CAMP: June 22 – June 25, For students entering 4th-6th grades INTERMEDIATE CAMP: July 7 – July 10, For students entering 6th- 8th grades ADVAN CED CAMP: July 13 – July 17, For students entering 8th- 12th grades, with previous watershed education experience Travel throughout the Siuslaw and Coastal Lakes watersheds exploring the streams, lakes, estuary, and forests. And make a diff erence with hands-on restoration activities. 739 Kingwood St – Cute, move in ready, in-town home with open floor plan, living room with slider, master bedroom with large closets, washer, dryer and newer appliances included. Oversized garage and RV parking with hookups. Seller will pay up to $2,500 in closing costs! $135,000. #2441- 15490110 Siuslaw Watershed Camps are made possible by support from the Oregon Watershed Enhancement Board, Western Lane Community FoundaƟ on, the Siuslaw SD Twilight Program, and monetary and in-kind donaƟ ons from local agencies, businesses and individuals. WORD Chris Bunch Principal Broker / Property Manager 541 997-8877 1749 Highway 101 • 541-997-1200 ON THE STREET HAVE A QUESTION WE SHOULD ASK? E MAIL : E DITOR @T HE S IUSLAW N EWS . COM What advice would you give to this year’s graduates? “Follow your dreams and accomplish your goals by choos- ing your own path to follow.” —A NTHONY G ARCIA , 12 G ILCHREST , O RE . “You don’t have to have it all figured out right now.” —F LORENCE F IRST C ITIZEN C INDY W OBBE , 53 F LORENCE “Be true to your self and follow your dream” —M IKE B ONNELL , 72 F LORENCE “Continue your learning experience, which opens the whole future to you, and that of the whole country. One day, the country will depend on you.” —H ARLEY Y OUNGBLOOD , 87 F LORENCE DISCLAIMER: The opinions expressed above are solely those of the contributors and do not necessarily reflect those of the Siuslaw News or its advertisers. More than 30 children die every day in the US from unintentional accidents according to the Pediatrics Journal. So, parents please be vigilant & well informed. Have a safe summer vacation & hug that child of yours. Coast Real Estate 100 Hwy. 101, Florence, OR 97439 Cell: 541-999-7317 diana@cbcoast.com COURTESY PHOTO Food Share president Bart Mealer in the 10,000- square-foot Food Share garden. local churches and operated out of people’s garages and car trunks. Since then, the population has doubled and the need has increased accordingly. In 1994, Florence Food Share moved to its permanent home at 2190 Spruce St., on land leased from New Life Lutheran Church. Mealer will touch on several points, followed by a tour of the 10,000-square-foot garden with 42 raised garden beds. Learn more about Food Share’s client demographics, why the garden exists and its history, what plant choices they make for the garden and why, quantities produced, and volunteer labor. Of particular interest is its use of rain catchment, irriga- tion system, special water metering, and how its creates and uses compost. Florence Herb Enthusiasts meet the third Thursday of the month. To learn more about Florence Food Share and how its garden grows, come to the June 18 meeting. Guests are welcome to attend their first meeting free. Annual dues are $10. For more information, call Robert McGlauflin at 541-513-1745 or Jacquie Beveridge at 541-997-8311. Whether you are a novice, professional or in-between herbalist, join us to expand your knowledge of the useful plants. Visit the Siuslaw News online at WWW.THESIUSLAWNEWS.COM 7 A
