This Way Out - HIPFiSHmonthly

health & wellness.Bones: Invest Now or Pay LaterOur skeletal system is what structures ourbodies. It is a major influence on our height, buildand movement. Our bones are not only buildingblocks, however, they are indeed a living anddynamic part of our physiology as well. As we ageso do our bones, and bone loss can leave peoplemore vulnerable to fractures, immobility, anddeath. Ways to influence our bones can of coursebe affected by our lifestyle choices, but there aremany natural medicine options as well…so let’sget those skeletons out of the closet and talkabout bones.First we should cover some basic bone physiology.Bones are made up of 35% organic tissuesand 65% minerals. The minerals in bone includecalcium, phosphorus, magnesium, potassium, sodiumas well as trace minerals boron, manganese,zinc and copper. In the organic tissues there areblood vessels, nerves and cells which both buildand destroy the mineralized bone matrix. Twoimportant cells within the bone that are of notehere are osteoblasts and osteoclasts…in shortblasts ‘build’ and clasts ‘chew or destroy’ bone.They are both fundamental to bone health asthe destruction of old bone makes room for newbone to be built but also maintains calcium andother bone minerals available for the blood andtherefore other tissues in the body. The organictissue is also the source of our blood cells. Allblood cells arise from the primordial stem cellswhich are formed in the bone marrow. Stem cellscan mature to a white blood cell, a red blood cellor a platelet.Next let’s talk about the normal lifecycle of thebones. Clearly in our early years from birth tomid-late teens we are building bone. Osteoblastactivity is high so it is an ideal time to start payingattention to bone mineral intake, especially foryoung girls who have a family history of osteoporosisor severe digestive disorders which impairmineral absorption (also see risk factors listedbelow). Ideally in this phase of life we are buildinghealthy bones which are dense and active. Atabout age 30 a shift occurs from build to breakdown,therefore more osteoclast activity. Thisscenario begins to get much more significant inwomen who have stopped menstruating for morethan 6 months (i.e. menopause). Thankfully thismenopausal shift begins to level off after the first3-5 years into menopause but overall decline inbone mineral density continues after 30 in bothmen and women for the rest of our lives. Notehere: women who for any number of reasons havea break in menstruation for 6 or more months willalso experience this physiological shift…pregnancy,eating disorders, athletes, DepoProvera use,Dr. Tracy Erfling is anaturopath physician in theLower Columbia Region.Questions?erflingnd@hotmail.comcomplete hysterectomies, etc. some of which maybe reversible when menstruation resumes. Otherrisk factors include smoking, heavy alcohol use,corticosteroid medications, being small and thin,family history and sedentary lifestyles.But dear readers do not fear…there are waysto invest early or now to ensure long-term bonehealth. Weight bearing exercise! This encouragesbone growth by stressing the bones which sendsthe message ‘make me stronger’. Now I know notall of you are gym people but there are certainlyalternatives. I have read an article which toutedthe bone building results of one legged standing.Yep the forces transferred to the standing leg areenough stress on the bones of the hip and femurto result in bone formation. I then translate thatas an example of the benefit of yoga poses doneon hands and forearms, think of the possibilities.Of course the gym works too, as does walking withweights, but the bottom line is doing nothing willinvest nothing. Yes calcium, but not ONLY calcium.As you can see the matrix is rich with manyminerals, and is also influenced by two fat solublevitamins: D and K. Vitamin D3 helps the mineralsbodiesinbalanceBy Tracy Erfling, N.D.access bone tissue; gives them a ticket to get onthe bone train. Vitamin K2 helps to keep thatbone tissue more flexible so that the matrix isbetter able to bend rather than break. With allthis in mind I am encouraging my female patientsto choose a bone formula versus just calcium toensure all these other aspects of bone nutritionare applied. Essential fatty acids are a must heretoo as they like Vit D assist mineral access to thebones…so those fish oils, cod liver oiland/or flax seed oil all contribute tobetter bone health.For those who are already facingdecisions about how to treat osteopenia(a precursor to osteoporosis) orosteoporosis itself the above nutrientsare a must. I also recommend lookingat hormone levels as they do indeedhave an appreciable influence on bonehealth and may be overlooked by conventionalpractitioners. But most certainlywhat your medical doctors arerecommending are biphosphonate drugs amongother things. My concern with this classificationof drugs is that yes they are helping to build bone,but not in a physiological manner. It’s true thatwhen you take these medications and have followup testing that there is more bone mass, BUT thebasic mechanism of ‘break down old and thenbuild new’ is not followed. To simplify this meansthat osteoblasts are stimulated to build, build,build but since there is only fragile bone as afoundation it makes for an overall weak combination…strongsturdy cement structure on old rottingwood. That’s not to say it’s a terrible choice foreveryone, just one to weigh carefully, and asalways with any medication ask about side-effectas there are some to consider here! Osteoporosisshould certainly not be ignored as studies showthat once the bones become weak enough and DOfracture; our life span decreases significantly.Hope I have inspired you all to invest in yourbone health…your stability and longevity will beyour thanks!Do something you love, Be with someone youlove, Eat your vegetables, Drink clean water,Breathe deeply, and Move your body EVERYDAY!word and wisdomForty Days in the DesertBy Tobi NasonI broke my ankle September 21, had closed reduction thenhad open reduction and pins and a plate put in on the 23rdin Portland. I sit here, about 2 weeks after the event, witha “boot” on my lower leg. I will going to and from work viaDial-A-Ride. Friends have walked my dogs, provided food.My life has ground to a standstill. I am physically debilitated,dependent and often on my couch in a bland unhappiness.This is new for me. There’s not much I can do about anyof this, except count the days. (26 days until I go for physicaltherapy, to start walking again.) Prioritze. Today I go to my gameand puzzle store. So getting upstairs in a timely fashion to dressis on my to-do list. That’s my life.But, like any solitary journey into a desert, there’s realitiesand thoughts that finally have time and space to come to theforefront.Living in my house, on the couch mostly, I am aware of itsshabbiness. At this first awareness, I was dismal, But after a bitI decided shabbiness can be resolved to some degree. Not todaybut soon...Work. If I don’t go in to man the store, money falls behind.That might be something to address in the future, getting disabilityinsurance. Work on a reserve savings? In any case, andlike many of my peer group, I should not have to worry so muchabout money. A problem to be solved somehow.If I complained about the everydayness of my life prior tothis ankle break, and I did, I am learning there’s a new kind ofeverydayness. Getting out of bed and down the stairs is a hurdle.Getting a cup of coffee made and in a cup to the couch while oncrutches is time-consuming and physically draining.So I’m doing the countdown until I go for walking therapy. Iwill live with what is for right now. I will get through one day at atime, knowing that every day I am that much closer to walking.Knowing also that just getting through the day is about all I cando, and that’s okay.Counselor’s advice: First- don’t break your ankle! (Take careof yourself. It might make any healing an easier chore.) Be awareof your whole life. My home living space received minimal attention.I didn’t realize until I actually spent days on my own couch.Finally, I know I would not have survived, and I mean this literally,if it were’t for people. From the friend at dance class whol droveme to the ER (and it turned out to be a day-long event) to myout-of-town friend who picked me up in Portland and announcedshe was spending a few days to tend to me, to the friends whobrought me lunch, walked the dogs, checked my mail.... the listgoes on. The human factor was comforting.As alone as one may feel and appear, the world is out there.Tobi Nason is a counselor in Manzanita who is currently nursinga broken ankle and resolving big issues while dozing on thecouch.....Tracy Erfling n.d.naturopathic physicianprimary care usingnatural therapeuticsoct11 hipfishmonthly.comCall for an appointment! 503.440.69272935 Marine Dr. • Astoriaemail: erfling@hotmail.com28VickiMcAfeeClinical HerbalistCertified NutritionistA Gypsy’s Whimsy herbal apothecary1139 Commercial St. ~ Astoria“Our ancestors used theherbs that grew all aroundthem. Let me share withyou what they knew thatkept them in health.Today more thanever we need herbs andnutrition for obtainingand maintainingoptimum health.Allow me to guide you.”Available forprivate consultationsliding scale fee503-338-4871The Circle ofthe LabyrinthFirst Sunday of the Month3PM - 6PM( Brief introduction at 3pm)Grace Episcopal Church1545 Franklin Astoriadonations welcomeFor more info: 503.325.6580