Welcome to
"Health for a Lifetime"
00:00:50.29\00:00:51.29
I'm your host Don Mackintosh
00:00:51.83\00:00:53.14
We're glad that
you're with us today
00:00:53.17\00:00:54.75
We have another
very fascinating program
00:00:54.78\00:00:57.22
and we're
talking with Dr. Nedley
00:00:57.25\00:00:59.99
Dr. Nedley,
we're glad you're here
00:01:00.02\00:01:01.27
Thank you, good to be here
00:01:01.30\00:01:03.16
We're going to be talking
about a very common problem
00:01:03.19\00:01:06.11
just starting out...
00:01:06.14\00:01:07.16
We're doing
some medical updates,
00:01:07.19\00:01:09.65
and we're talking
about OSTEOPOROSIS
00:01:09.68\00:01:12.43
Yes, osteoporosis...
Major problem in America
00:01:12.46\00:01:16.01
and as America ages,
it's going to become even a
00:01:16.04\00:01:19.19
more major problem.
00:01:19.22\00:01:20.48
People, after the age
of 30, just start losing
00:01:20.51\00:01:23.51
bone mineral density,
and some people start losing
00:01:23.54\00:01:25.87
it a whole lot
faster than others.
00:01:25.90\00:01:28.13
So, the density of the minerals
in the bones that make them hard
00:01:28.16\00:01:31.17
and make them firm and
make them be able to support
00:01:31.20\00:01:32.80
your weight... they
just start going somewhere
00:01:32.83\00:01:34.78
They start going somewhere...
00:01:34.81\00:01:36.31
Actually, the calcium
starts going into the urine,
00:01:36.34\00:01:38.57
into the stool, and
out of the bone often.
00:01:38.60\00:01:41.33
And this can occur from a
diet that's high in sodium...
00:01:41.36\00:01:45.05
It can occur from a
diet with too much protein,
00:01:45.08\00:01:48.41
particularly... animal protein.
00:01:48.44\00:01:50.61
It can occur from
not enough vitamin D...
00:01:50.62\00:01:54.03
We can't absorb calcium,
and be able to replace that bone
00:01:54.06\00:01:57.72
without vitamin
D without calcium.
00:01:57.75\00:02:01.94
We actually like
lower amounts of phosphorus
00:02:01.95\00:02:04.97
to be able to get more
calcium involved in absorption
00:02:05.00\00:02:10.63
as well as in the bone itself.
00:02:10.66\00:02:12.25
And then, there are some
other nutrients that have just
00:02:12.28\00:02:15.45
surfaced as being
critically important as far as
00:02:15.48\00:02:18.60
osteoporosis is concerned.
00:02:18.63\00:02:20.02
Before we go to
those other nutrients,
00:02:20.05\00:02:21.41
you said,
"sodium" So high salt...
00:02:21.44\00:02:23.83
like potato chips...
All those different things
00:02:23.87\00:02:26.09
Do you think that's
related to the osteoporosis?
00:02:26.12\00:02:28.31
Yeah, absolutely it is!
00:02:28.34\00:02:30.91
It's been known for a
while, but it's probably
00:02:30.94\00:02:33.33
the least publicized
fact about osteoporosis...
00:02:33.36\00:02:38.11
Osteoporosis is a
disease of sodium excess often
00:02:38.12\00:02:42.99
And, you know, some people
are getting enough calcium
00:02:43.02\00:02:45.23
They're getting
enough of the other nutrients
00:02:45.26\00:02:47.11
They may be even
getting enough vitamin D,
00:02:47.12\00:02:48.73
but if they're on
a too high salt diet,
00:02:48.76\00:02:51.27
they're going to start
losing more bone mineral density
00:02:51.30\00:02:54.05
than they should.
00:02:54.08\00:02:55.30
So, what would be some other
foods that are high in salt
00:02:55.33\00:02:58.70
like any CANNED food probably.
00:02:58.73\00:03:00.72
Yeah and, of course, your
canned soups are going to be
00:03:00.75\00:03:03.51
high in it, sauerkraut
is going to be high in it...
00:03:03.54\00:03:06.35
Meat is quite high in salt.
00:03:06.38\00:03:09.54
Dairy is moderately high in salt
00:03:09.57\00:03:11.84
And then the foods that are low
in salt, as far as naturally,
00:03:11.87\00:03:16.38
are going to be fruits...
00:03:16.41\00:03:17.66
You know, a serving of
fruit will have an average of
00:03:17.69\00:03:19.47
3 mg of sodium.
00:03:19.50\00:03:21.93
Whole grains,
actually, have very little salt.
00:03:21.96\00:03:24.62
Shredded wheat... a
serving of shredded wheat
00:03:24.65\00:03:26.97
1 mg of sodium, extremely low
00:03:27.00\00:03:30.95
Vegetables will have
15 to 20 mg of sodium
00:03:30.98\00:03:34.25
Nuts, actually, are a low-salt
food if they're not salted.
00:03:34.28\00:03:39.23
And the same with
seeds, you know, pumpkins seeds
00:03:39.26\00:03:42.23
without salt...
very low in sodium.
00:03:42.26\00:03:45.37
What's the appeal with salt?
00:03:45.40\00:03:46.88
Why do people
like to eat it so much?
00:03:46.91\00:03:48.58
Well it does
enhance the flavor of foods,
00:03:48.61\00:03:51.52
and because of that, they
tend to put even more salt on it
00:03:51.55\00:03:54.87
And then what happens is
00:03:54.90\00:03:56.00
their taste buds adjust
to the higher salt flavor
00:03:56.03\00:03:59.18
You know, my grandfather
who had suffered from a stroke,
00:03:59.21\00:04:04.34
was told to eat
a low sodium diet.
00:04:04.37\00:04:06.28
He was actually told this before
00:04:06.31\00:04:07.67
because his blood
pressure was high...
00:04:07.68\00:04:09.62
And he said, you know, "It's
not going to be worth living
00:04:09.65\00:04:12.66
...if food doesn't taste good. "
00:04:12.69\00:04:13.91
"You know, I'm not going
to lower my salt intake. "
00:04:13.94\00:04:16.79
And so, he did end
up with a stroke...
00:04:16.82\00:04:18.90
And at that point,
it caught his attention,
00:04:18.93\00:04:20.53
and he decided that, yeah,
he was going to use no salt
00:04:20.56\00:04:24.36
And, you know, the food at
first tasted not very good,
00:04:24.39\00:04:29.12
but yet he was motivated
because he didn't want to have
00:04:29.15\00:04:31.60
another stroke.
00:04:31.63\00:04:32.80
And then 2 months
later, his wife, my grandmother
00:04:32.83\00:04:37.25
salted the vegetables
by mistake and he ate that,
00:04:37.28\00:04:42.44
and he said...
"Fern, this is TOO salty"
00:04:42.47\00:04:44.95
He said, "What happened?"
"That doesn't even taste good"
00:04:44.98\00:04:48.86
And so, really, his taste
buds had changed as a result
00:04:48.89\00:04:54.65
And if we can get
on a low-salt diet,
00:04:54.68\00:04:57.52
at first, it's not as flavorful
00:04:57.55\00:04:59.82
but then, afterwards,
our taste buds can adapt
00:04:59.83\00:05:02.80
to a lower sodium fare
00:05:02.83\00:05:04.45
and we can enjoy
the food just as much
00:05:04.48\00:05:06.16
and enjoy it
much more healthfully
00:05:06.19\00:05:08.11
So, low salt will
help avoid osteoporosis
00:05:08.14\00:05:11.79
as well, which is what
we're talking about? Correct
00:05:11.82\00:05:13.50
What about...
you said, vitamin K
00:05:13.53\00:05:15.86
I didn't say vitamin
K, but we talked about it
00:05:15.89\00:05:18.73
before the program.
00:05:18.76\00:05:20.33
New research is
showing vitamin K is critical
00:05:20.36\00:05:23.32
for bone health...
00:05:23.35\00:05:24.48
It's also critical for
connective tissue health.
00:05:24.51\00:05:28.10
For instance, it may
help prevent osteoarthritis
00:05:28.13\00:05:31.66
We know it helps
in gum disease...
00:05:31.69\00:05:33.56
For those that have receding
gums, and they're having
00:05:33.59\00:05:36.48
gum problems, vitamin
K can be very helpful.
00:05:36.51\00:05:40.16
Where do we get
vitamin K? Is it in Special K?
00:05:40.20\00:05:41.50
Vitamin K is not in Special
K in any appreciable amount.
00:05:41.63\00:05:45.42
There may be
small amounts there.
00:05:45.45\00:05:47.16
It's going to be your green
00:05:47.19\00:05:48.86
leafy vegetables
that are high in it.
00:05:48.89\00:05:51.63
The highest green
leafy vegetable in vitamin K
00:05:51.66\00:05:54.37
...you want to guess?
00:05:54.38\00:05:55.40
Kale... SPINACH!
00:05:55.43\00:05:57.27
Spinach... Popeye would be proud
00:05:57.30\00:05:59.33
Spinach... And you
know, a lot of people say...
00:05:59.36\00:06:00.80
"Don't eat spinach
if you have osteoporosis
00:06:00.83\00:06:02.82
because spinach is not really
a great source of calcium,
00:06:02.85\00:06:05.29
and there is oxalate in there,
00:06:05.32\00:06:07.09
and so you don't absorb a
lot of the calcium from spinach"
00:06:07.12\00:06:09.64
But actually... spinach is a
critical food for osteoporosis
00:06:09.67\00:06:12.95
because of it's
high vitamin K level.
00:06:12.98\00:06:15.26
And, in fact, if I have
an osteoporosis patient,
00:06:15.29\00:06:17.77
if they don't have a
heart condition called
00:06:17.78\00:06:19.41
"atrial fibrillation,"
with that condition,
00:06:19.44\00:06:22.34
you need to be on a vitamin
K blocker called "Coumadin"
00:06:22.37\00:06:25.30
to thin the blood,
but if they're not on that
00:06:25.33\00:06:28.88
Coumadin, or warfarin...
00:06:28.91\00:06:30.98
I actually recommend that
they take vitamin K capsules
00:06:31.01\00:06:34.39
There is a vitamin K
capsule called "vitamin K2"
00:06:34.42\00:06:37.42
3 capsules a day...
00:06:37.43\00:06:39.05
It can do dramatic
things as far as bone health,
00:06:39.08\00:06:41.72
and other forms of health.
00:06:41.75\00:06:43.66
It even helps brain function.
00:06:43.69\00:06:44.91
Okay, so then...
exercise and osteoporosis
00:06:44.94\00:06:48.13
EXERCISE... critically important
00:06:48.14\00:06:50.21
And this is going to be
your weightbearing exercises
00:06:50.24\00:06:53.03
...walking, even
STANDING is helpful.
00:06:53.04\00:06:55.64
Studies show for those who have
to stand at least 4 hours a day
00:06:55.65\00:06:59.23
that's one of the
advantages I have in doing
00:06:59.26\00:07:01.40
endoscopic procedures... I
STAND during those procedures
00:07:01.43\00:07:04.81
Not everyone does, by the way...
00:07:04.84\00:07:06.07
There are some
endoscopists that sit.
00:07:06.10\00:07:08.17
I always stand
for the procedure.
00:07:08.20\00:07:09.92
Standing over the
course of many hours a day
00:07:09.95\00:07:13.15
actually helps bone health.
00:07:13.16\00:07:15.93
Walking will, running will
00:07:15.94\00:07:17.82
Bicycling, to some extent, will
00:07:17.85\00:07:19.88
Swimming obviously is not
going to be as beneficial.
00:07:19.91\00:07:22.66
So weightbearing-type exercise
00:07:22.69\00:07:24.39
Weightbearing exercise
that helps prevent osteoporosis.
00:07:24.42\00:07:27.69
You said... vitamin K which
I hadn't heard about before
00:07:27.72\00:07:31.03
Are there any other chemicals?
00:07:31.06\00:07:32.80
Yes, a brand new
study is on "boron"
00:07:32.83\00:07:35.39
Boron! Yes, boron
is a micronutrient...
00:07:35.42\00:07:38.89
We don't need it in large
amounts like we do calcium
00:07:38.92\00:07:41.62
where we
recommend 1,000 mg a day
00:07:41.65\00:07:44.60
But with boron, we just
need a few mg of boron a day
00:07:44.63\00:07:48.64
and, actually, up to 50 mg
a day can be very beneficial
00:07:48.67\00:07:53.76
as far as preventing, as
well as treating osteoporosis.
00:07:53.77\00:07:57.63
So, boron... you're
probably going to show us some
00:07:57.66\00:08:00.95
foods that are rich
in boron in a moment...
00:08:00.98\00:08:03.01
Yes, we do have a graphic
actually, that shows the top
00:08:03.04\00:08:05.79
10 foods as far as
boron density is concerned.
00:08:05.82\00:08:10.15
And so this is
milligrams per 100 grams of food
00:08:10.18\00:08:14.35
And you can see #10 is
at the top of the screen...
00:08:14.38\00:08:17.66
That's prunes. Even
higher yet is red kidney beans
00:08:17.69\00:08:21.97
#8 would be walnuts
at 1.63 mg/100 grams
00:08:22.00\00:08:28.27
Peanut butter 1.92
00:08:28.30\00:08:35.14
Avocado 2.06... guacamole, eh?
00:08:35.17\00:08:37.10
Yeah... guacamole!
Actually good for the bones!
00:08:37.13\00:08:39.90
Apricots 2.11 Hazelnuts 2.77
00:08:39.93\00:08:46.89
Almonds are the #2
food in boron 2.82... Wow!
00:08:46.92\00:08:50.68
And highest actually
is raisins... Raisins!
00:08:50.71\00:08:57.05
And, of course, grapes would
have some boron in it as well
00:08:57.08\00:09:00.01
but raisins are dried,
00:09:00.04\00:09:01.62
and so that's why it's more
concentrated there in the raisin
00:09:01.65\00:09:06.26
Can you build bones back up
that have become osteoporotic?
00:09:06.30\00:09:10.91
You can! You can
actually build the bones up...
00:09:10.94\00:09:14.87
We'll demonstrate
this on bone density scans.
00:09:14.90\00:09:17.42
When I have a
patient with osteoporosis,
00:09:17.45\00:09:20.25
of course, I do a
bone density scan on them.
00:09:20.28\00:09:22.34
We'll do some
changes such as making sure
00:09:22.37\00:09:24.29
they get enough vitamin D
00:09:24.32\00:09:25.48
Some of these
lifestyle changes, low sodium...
00:09:25.51\00:09:28.11
Getting enough boron, vitamin K
00:09:28.14\00:09:30.44
And then we'll
test them a year later
00:09:30.47\00:09:33.58
...And we can
actually see some increase in
00:09:33.61\00:09:36.40
bone mineral density.
00:09:36.43\00:09:38.11
Now some individuals might
actually need medication as well
00:09:38.14\00:09:41.56
There are medicines that
can also harden up the bones
00:09:41.59\00:09:44.50
Like what? Well,
Fosamax, for instance,
00:09:44.53\00:09:47.39
is one of those
medicines that can do it.
00:09:47.42\00:09:49.97
And it does it by
actually fooling the bone
00:09:50.00\00:09:52.60
that it's calcium Fosamax
instead of calcium phosphate
00:09:52.63\00:09:56.43
The cells chew up
calcium phosphate.
00:09:56.46\00:09:59.07
They're always trying
to turn the bone over.
00:09:59.10\00:10:01.03
When it's calcium
Fosamax, it says...
00:10:01.06\00:10:04.03
"Wait a minute, this
isn't something I'm used to"
00:10:04.06\00:10:06.25
"I'm just going
to keep it there"
00:10:06.28\00:10:07.43
And so, it doesn't do the bony
turnover and that's how it works
00:10:07.46\00:10:11.38
But we can actually do
lifestyle measures that can come
00:10:11.41\00:10:13.95
pretty close to
that without the risks.
00:10:13.98\00:10:16.34
So, there's some good news,
and boron is the new study,
00:10:16.37\00:10:19.66
and vitamin K
That's right! Okay.
00:10:19.69\00:10:22.36
Two important
nutrients for bone health.
00:10:22.37\00:10:23.69
Well, let's just talk then,
briefly, about another study...
00:10:23.70\00:10:26.21
ENHANCED DEPRESSION CARE
advised for very ill diabetics
00:10:26.24\00:10:33.30
Yes, there's a link
between diabetes and depression
00:10:33.33\00:10:36.85
Both ways, I've
heard. That's right.
00:10:36.88\00:10:38.55
Exactly, diabetes tends to
increase the risk of depression
00:10:38.58\00:10:41.65
and vice versa...
00:10:41.68\00:10:42.78
And these were diabetics
who were significantly depressed
00:10:42.81\00:10:46.81
and they actually
enrolled them in a program
00:10:46.84\00:10:49.71
called "Pathways"
00:10:49.74\00:10:51.49
It's actually not
as comprehensive as our
00:10:51.52\00:10:53.78
depression recovery program...
00:10:53.81\00:10:55.64
But it does have some
cognitive behavioral therapy,
00:10:55.67\00:10:58.14
some lifestyle issues
like light therapy, etc.
00:10:58.17\00:11:01.37
The cost of the program is
pretty significant... it's about
00:11:01.40\00:11:04.24
$4,000, and
that's actually the price
00:11:04.27\00:11:08.21
of our comprehensive
program around that,
00:11:08.24\00:11:12.15
even though it
much more comprehensive.
00:11:12.18\00:11:14.32
What they found out, is
that by enrolling these people
00:11:14.33\00:11:17.92
in the study,
their medical costs,
00:11:17.93\00:11:19.61
over the course of
5 years did NOT go up.
00:11:19.64\00:11:23.99
Now you would think
with a $4,000 expense
00:11:24.02\00:11:26.68
to the medical cost, if you
factor that in over 5 years,
00:11:26.71\00:11:30.53
that's going to be significantly
different from those who just
00:11:30.56\00:11:34.10
got the usual care.
00:11:34.13\00:11:35.91
And so they
randomized them the usual care,
00:11:35.94\00:11:38.24
or depression recovery program.
00:11:38.27\00:11:40.49
And they found out the
depression recovery program
00:11:40.52\00:11:42.62
actually SAVED medical
costs over the course of 5 years
00:11:42.65\00:11:47.08
despite the fact that there
was a $4,000 cost to the program
00:11:47.11\00:11:52.32
So, in other words, you get
so much benefit out of it...
00:11:52.35\00:11:54.71
It lessens your medical
bills, increases your wellbeing,
00:11:54.74\00:11:58.39
and it's worth every penny!
00:11:58.42\00:12:00.15
That's right... and, of course,
the ones who went through
00:12:00.18\00:12:02.28
the program did
better as far as outcome...
00:12:02.31\00:12:04.27
instead of just usual care.
00:12:04.30\00:12:06.02
Speaking about
depression recovery,
00:12:06.05\00:12:07.94
you know, you do those programs
as well, in Ardmore, but also
00:12:07.97\00:12:14.73
at Weimar... and
that's a 10-day program,
00:12:14.76\00:12:19.58
and then you also have a 5-day
peak mental performance program
00:12:19.61\00:12:22.61
That's right...
00:12:22.64\00:12:23.67
Actually we used to...
you know, depression recovery
00:12:23.70\00:12:26.29
programs, we used to do
longer, but we have found that
00:12:26.32\00:12:28.54
in 10 days, and this
has been dramatic for me,
00:12:28.55\00:12:31.77
because I didn't anticipate this
00:12:31.80\00:12:33.24
I thought I needed at least
3 weeks for depressed patients.
00:12:33.27\00:12:37.02
And, yes, they'll get
better in a 3-week program too,
00:12:37.05\00:12:39.23
or an 18-day program
00:12:39.26\00:12:40.53
But most depressed
patients, over 95% of them,
00:12:40.56\00:12:45.08
will improve
significantly in just 10 days
00:12:45.11\00:12:50.13
using a
comprehensive program like a
00:12:50.16\00:12:53.76
depression recovery program.
00:12:53.79\00:12:55.18
You have a
website, drnedley. com
00:12:55.21\00:12:58.31
that has some of
this information.
00:12:58.34\00:12:59.69
You archive all
these different studies,
00:12:59.70\00:13:01.34
and people can get
on your mailing list,
00:13:01.37\00:13:03.10
and the doctor can come
visit them via email, what...
00:13:03.13\00:13:06.91
once a month, once a
week How often is it?
00:13:06.94\00:13:09.02
Yes, it's about every 2
weeks, at least once a month...
00:13:09.05\00:13:12.06
they'll be getting
the "Nedley Health Report"
00:13:12.09\00:13:14.84
We're talking
with Dr. Neil Nedley
00:13:14.87\00:13:17.36
We're talking about,
well, osteoporosis...
00:13:17.39\00:13:19.73
We've got some real
good tips about what to do,
00:13:19.76\00:13:22.13
what NOT to do, and
some new information.
00:13:22.16\00:13:25.41
Some new things you can
eat to strengthen your bones...
00:13:25.44\00:13:27.84
talked about depression.
00:13:27.87\00:13:28.93
When we come
back from the break,
00:13:28.97\00:13:30.01
we're going to look at a
whole bunch of new studies
00:13:30.04\00:13:31.70
You won't want to miss it!
00:13:31.73\00:13:33.00
You'll be up-to-date,
and you will feel great!
00:13:33.03\00:13:35.89
So join us when we come back.
00:13:35.93\00:13:37.81