Participants: David DeRose MD (Host)
Series Code: LIF
Program Code: LIF000009A
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00:28 Welcome to "Prevent Osteoporosis Naturally."
00:31 I'm Doctor David DeRose, president of 00:33 Compass Health Consulting. 00:35 I'm a board-certified specialist in 00:37 internal and preventive medicine. 00:39 Most importantly, I am your host for this presentation. 00:44 This journey is about looking at natural things you can do 00:48 to address osteoporosis. 00:52 Perhaps you've got a question, even as we begin. 00:54 It may be very similar to a question 00:56 asked of me not long ago from a friend. 00:59 She asked, "Doctor DeRose, I just was diagnosed 01:03 with osteoporosis. 01:05 Is it anything I need to be concerned about? 01:08 I assured her, most definitely, 01:11 she needed to be concerned about osteoporosis. 01:15 "Why?" you ask. 01:16 Let's first talk about what osteoporosis is. 01:19 The word should give you a clue as to what's going on 01:23 "Osteo" refers to bone. 01:25 We all know what "porosity" is. 01:27 It's something that's porous, like a sponge. 01:29 This means that osteoporosis is a 01:31 thinning of the bones, 01:33 where those once solid structures become 01:37 thinner and thinner, 01:38 leaving you at risk for fractures. 01:42 Bone is an amazing tissue. 01:45 It is designed to be optimally strong 01:49 with minimal weight. 01:51 Think about that--optimal strength, minimal weight. 01:55 What strengthens your bones are, 01:59 among other things, weight-bearing 02:01 exercise. We will come back to that 02:03 when we speak about 02:04 what to do to strengthen your bones. 02:07 Just to give you an overview, 02:10 this design involves two sets of cells. 02:14 Osteoblasts ("B" for blast) that build up, 02:19 and osteoclasts that break down. 02:22 If you're putting a lot of stress on the bones, 02:25 stimulating the osteoblasts, 02:28 that will build up the bone. 02:30 On the other hand, if you're laying in bed, or 02:33 if you're an astronaut 02:34 in a weightless environment, there's a real challenge. 02:37 Astronauts in that setting, unless they're 02:40 especially working to stimulate the bone, 02:43 are at high risk for very rampant osteoporosis. 02:48 I'll give a little overview of what osteoporosis is. 02:52 This is important, and we need to look at it now. 02:57 Osteoporosis is incredibly common 03:00 throughout the United States. 03:02 Tens of millions of people, somewhere between thirty 03:05 and forty million Americans, are at 03:08 significant risk of osteoporosis. 03:10 At least ten million actually have the condition. 03:14 It is predominantly a condition that affects women, 03:18 about four times more than men. 03:21 Men aren't exempt. Men can have osteoporosis as well. 03:25 What is of much concern about osteoporosis 03:30 is that connection with fracture risk. 03:33 If you're like me, you've had fractures before. 03:36 You survived, you're just fine. I've had 03:38 numerous fractures over the years. 03:41 None of them, to my knowledge, has caused 03:43 any permanent disability. 03:46 When we're speaking about osteoporosis, 03:48 the equation has changed. 03:50 We're not talking about healthy bones 03:52 that sustained a fracture. 03:54 We're talking about unhealthy bones. 03:57 Somewhere between one and 03:59 two million osteoporotic 04:01 fractures occur each year in the United States alone. 04:03 Some of you are viewing 04:05 from other places, watching this 04:07 film in other settings. 04:10 The results are staggering, looking at 04:12 the Western world in particular and the 04:15 impact of osteoporosis. 04:17 Let's focus on the US data for just a little bit. 04:21 The most common osteoporotic fracture 04:24 is that of the vertebrae, the bones of the back. 04:27 Also high on the list are hip and wrist fractures. 04:33 Those are the three big ones: 04:35 vertebrae, hip, and wrist. 04:39 How important is it? 04:41 If you've got poor bones, 04:43 and have an osteoporotic fracture, 04:46 what is likely to happen? Let's take a look together. 04:50 Osteoporotic fractures of the wrist are 04:53 very common. The classic situation is a fall. 04:56 A person will fall, reach their hands out. 04:59 If these bones in the lower arm (going into the wrist) 05:05 are weak, the impact of that fall 05:08 will shatter those bones. 05:10 As a result, you've got two fractures on 05:12 two bones in the wrist, called the radius 05:14 and the ulna. These join up with the 05:17 carpal bones, the wrist bones. 05:20 You can have multiple fractures from one fall. 05:25 If it's a bad fracture, you'll have to have 05:27 hardware put in. It will not only limit you but, if 05:31 you're osteoporotic, it can be harder to heal that fracture. 05:36 What happens if someone has a wrist fracture? 05:39 About one-fifth of those individuals are hospitalized. 05:42 That generally means 05:45 undergoing some kind of 05:47 procedure where doctors must 05:49 open things up and put hardware in. 05:51 It is the cause of some 05:53 half-million physician visits each year, 05:57 from wrist fractures alone. 05:59 Let's move on to the most common of the osteoporotic fractures, 06:03 that of the spine. 06:05 You might have seen someone bent over, 06:08 walking with kind of a hump on their back. 06:13 This is a classic appearance of someone with progressive 06:17 osteoporotic fractures. 06:20 When those bones are not sturdy, 06:23 relatively minor impacts 06:26 can cause what is called a compression fracture. 06:29 Someone might sit down too forcibly. 06:32 You ask, "Why would someone sit down too forcibly?" 06:34 One might think the chair is here, 06:36 when it's really two feet lower. 06:38 When sitting down, 06:40 those bones are actually compressed. 06:43 To have a compression fracture, you don't 06:46 have to be osteoporotic. I had a friend 06:48 who was a doing a lot of outdoor work, 06:52 maintaining structures. 06:54 He was on a a concrete wall, maybe eight or ten feet up. 06:58 Something gave out, and he landed on his feet. 07:01 The stress of that fall, from that distance (he was a pretty 07:05 husky guy), actually caused 07:07 some compression fractures. It was just that 07:09 impact, stressing the bones. 07:11 Osteoporotic fractures occur with mild stress. 07:15 Many times, people don't even realize it, if they've got bad 07:18 osteoporosis. They just notice that they're really hurting. 07:21 They get an X-ray, find out it's a fracture. 07:24 That person says, "Fracture? I never fell." 07:27 Osteoporosis is a significant 07:29 risk factor. You might ask "Well, 07:30 why is it bad? 07:33 Can't you just fix the vertebral fracture?" 07:36 There are some techniques that can seek to maintain 07:39 the height of the vertebrae, 07:41 without getting that hunched-over appearance. 07:44 If you are not able to have 07:47 such a procedure, or if it is not effective, 07:49 you will have progressive kyphosis, or bending over. 07:53 This creates a number of problems 07:55 and actually puts more stress 07:57 on the front of the vertebrae. 07:59 Some say, "I don't get what you're talking about." 08:02 Let's imagine that my wrist 08:07 is the front of my body. My face is here. 08:10 These are my vertebrae. (I'll put my clicker in my pocket. 08:14 You'll remind me if I can't find it, won't you?). 08:17 Here is our vertebrae. If someone is 08:21 getting this kyphosis, where they're bending forward, 08:24 their vertebrae are bending like this. 08:26 That's putting more stress 08:28 on the front of those vertebrae. 08:30 There's more force there, and they can get 08:32 progressively more and more wedged. 08:35 The person can get more and more bent over. 08:37 As that happens, 08:39 it actually constricts your chest and abdominal cavities. 08:44 The chest excursions can be limited. 08:48 If you already have breathing 08:49 problems, they can be complicated 08:51 by these vertibral fractures. 08:54 Furthermore, if you've got problems 08:56 with your digestive system, that could be more compressed. 08:59 You can have protuberance of abdomen. 09:03 You can have more problems with reflux 09:06 and heartburn. Acid is going 09:08 back up the esophagus. That bending over 09:11 is putting more pressure 09:12 on the abdominal area, in 09:14 particular the stomach contents. 09:16 What you see is a progressive pattern with osteoporosis. 09:21 You'll want to try to prevent it, prevent the fractures, 09:24 from the very beginning. 09:26 Otherwise, there could be serious problems. 09:29 Perhaps the most devastating osteoporotic 09:32 fractures is that of the hip. 09:34 A hip fracture can be the ticket to hospitalization. 09:40 Surgery is often needed to adequately repair the hip. 09:44 It's a billion-dollar problem. 09:49 Eighteen to twenty billion dollars (or more) is spent 09:51 each year in the United States due to hip fractures. 09:54 That is perhaps not the worst impact, as 09:57 it directly contributes to some 15,000 10:01 deaths each year. This is really an epidemic. 10:05 As we get older as a population, more of us are at 10:09 risk for this as our bones become thin. 10:12 Some of the data suggests as many 10:13 as one in five people who have a hip 10:15 fracture, because of osteoporosis, 10:17 die within a year. 10:19 I remember seeing a woman some years ago. She actually did 10:22 not have an osteoporotic fracture. 10:24 She'd just had a fall, and when I saw her 10:29 she was not walking. 10:31 She wouldn't go out of her house. 10:33 I asked, "Why don't you go out of your house?" 10:35 She said, "I'm afraid I'm going to fall." 10:38 The interesting thing, 10:40 to which I've already alluded, is that 10:42 one of the things that strengthens bone is exercise. 10:46 A fall, and a fracture resulting from it, 10:51 is a common cause of decreased function. 10:55 It may be decreased function 10:57 because of compromised 10:59 bony integrity. In other words, a person 11:01 just can't do as much. They are limited 11:03 following the fall. Maybe they can't walk anymore. 11:07 Their gait is not stable, and they have to use a walker, 11:11 limiting them in that way. The point I'm getting at 11:15 is, even if after the fracture 11:18 you completely recover, you will likely be afraid 11:22 of having another osteoporotic fracture. 11:25 You'll limit your activity, 11:26 which ironically is one of the things 11:28 that contributes to osteoporosis. 11:31 This is a perfect time just to pause 11:33 and let you know where we're going. 11:34 We've been trying to help you see how 11:36 important osteoporosis is. 11:37 It can affect quality of life, your appearance. 11:40 It can cost millions or even billions of dollars to society. 11:45 It can have a huge impact on an individual. 11:48 It likely won't cost millions for any one individual, but 11:50 even that is theoretically possible. 11:54 There are things we can do to prevent 11:57 osteoporosis naturally. 11:59 One of those things that I want you to have 12:01 front and center in your mind is exercise. 12:04 It just so happens, if you've been 12:06 watching these LifeStart seminars, you realize 12:10 where I'm going with this. 12:12 We have a mnemonic, a memory device. 12:14 This is a paradigm, an approach to improving health, 12:18 into which this fits. In fact, it fits right 12:21 in just about the middle of the LifeStart 12:25 system. LifeStart is nine different approaches 12:30 that can help prevent disease. 12:33 Let me just walk you through, 12:34 if you've never heard it before. This will be a review, 12:37 for those of you who have heard it. 12:38 If you're alone, you may want to try to 12:41 beat me to it, see if you can get a jump on 12:44 each of the letters and what they represent. 12:46 The "L" stands for Liquids. 12:49 The "I" is for Interpersonal Relationships. 12:52 The "F" stands for Foods. 12:55 The "E" (we've talking about it already) is for Exercise. 13:00 "S" stands for Sunlight. 13:04 "T" is for Temperance, the 13:08 total avoidance of harmful things, 13:10 and use of good things in moderation. 13:12 "A" is for (fresh) Air, 13:14 "R" for Rest, and "T" for Trust in Divine Power. 13:18 That's the LifeStart paradigm. 13:20 We're going to find that those elements 13:23 can actually help you prevent osteoporosis naturally. 13:26 If I went through that list too quickly, 13:29 we have a free e book. 13:31 It's available for you at lifestartseminars.com. 13:35 Login, pick up that free e book. It walks you 13:38 through the whole system. 13:39 You'll see how it applies to a host 13:41 of conditions, not just osteoporosis. 13:45 If you're already engaged 13:48 with this topic we're speaking about 13:50 (osteoporosis), we have a free study guide 13:53 available for you on the same Website, 13:56 lifestartseminars.com. 14:00 Osteoporosis is important, 14:02 having both physical and emotional affects. 14:06 It is significant. 14:07 Do we need to do something about it? There's no question. 14:10 All the expert groups are saying 14:12 this is an important issue to address. 14:14 We've talked enough that you're saying, 14:16 "Hey, I don't need an expert group to tell me that. 14:18 I want to deal with osteoporosis." 14:22 The challenge is that typical treatment 14:25 guidelines are recommending medication therapy. 14:28 All those medications recommended for osteoporosis 14:32 have the potential to cause side effects. 14:35 This is always a challenge. I see it 14:37 when I'm in the clinic. I have a reputation for 14:42 working with more natural therapies. 14:44 I'm typically seeing patients 14:46 who ask, "Doctor DeRose, can I get off some of these medicines? 14:48 Do I really need this drug for this condition?" 14:52 It's such an obvious question 14:54 when you feel fine, right? 14:56 I'm asked, "Do I really have to take this pill, 14:58 that's bothering me in some way, 15:02 if I feel fine?" 15:04 The message is, you need to treat the osteoporosis. 15:07 Are there alternatives? 15:08 Can you treat and prevent osteoporosis naturally, 15:12 without using pharmacological agents? 15:14 Actually, you can. Let's talk about some of 15:16 what the research shows us. 15:18 In the LifeStart paradigm, 15:20 Many of you have noticed the word "Temperance," and also 15:23 "Air." There's an interface 15:27 between those two concepts. 15:29 That is so important when we speak about osteoporosis. 15:32 There's a major air pollutant associated 15:36 with what some people would say is an aspect of temperance. 15:40 This is something we should avoid totally. 15:42 You probably guessed what it is--tobacco smoking. 15:46 Tobacco smoking dramatically increases your risk 15:51 of having osteoporosis, 15:53 and also an osteoporotic fracture. 15:57 There's something else, a chemical substance. 16:00 In some research, it is 16:02 connected with osteoporotic fractures. 16:05 That is caffeine. It's also on the list 16:09 of things that research data suggests 16:13 increases your risk of thinning the bones. 16:15 I recommend 16:16 that you get away from both of those things. 16:18 If you're a smoker, stop smoking. 16:21 Get away from the caffeine. 16:22 I know these may seem like important 16:24 parts of your life. Let me tell you 16:26 one of the great ironies 16:28 of my work as a physician over the last three decades. 16:32 I have patients say these two words to me all the time: 16:36 "If only . . . " 16:38 "If only, Doctor DeRose." 16:39 "If only I had done this sooner." 16:41 The point is, don't wait until you have terrible problems, 16:45 and you've got to stop smoking. Take the cue right now. 16:49 You weren't motivated by the cancer or heart disease risk. 16:53 I'll tell you now that smoking can affect your appearance. 16:56 It contributes to wrinkling of the skin, 16:59 as well as osteoporosis. It can give you that 17:02 so-called dowager's hump, that kyphosis. 17:05 You can spend the rest of your life, 17:07 walking around hunched over, because 17:09 of that smoking habit. Clearly this is not 17:12 something glamorous. We all know that 17:14 by now. Let's go on. 17:16 There's a list of some things that we could do. 17:18 We've talked about some things that increase risk. 17:20 What does the research show? 17:22 It shows us that we can decrease risk, 17:25 doing something we've been talking about 17:27 throughout this program, exercise. 17:29 Walk for exercise. 17:31 Walking is what we call a weight- 17:33 bearing exercise. You're carrying your weight, 17:36 it's being borne on your bones. Every 17:38 step you take, in a sense, is stimulating 17:41 bone growth. That's in contrast to something like swimming. 17:45 Swimming is a great exercise that I enjoy. 17:48 Swimming is not a weight-bearing exercise. 17:51 If you have arthritis, 17:52 you might say, "Doctor DeRose, I can't walk much. 17:55 It really hurts my joints. 17:56 I've got to swim." Find other ways 17:59 to do weight-bearing activities. I'll share some 18:01 hints for you before we finish. 18:04 Let's talk a little bit more about bones and 18:07 bone physiology. From there, we'll 18:08 pull in some other things you can do to 18:10 prevent osteoporosis naturally. 18:12 Remember what I've already shared with you. 18:15 Bone is a living tissue that's always under construction. 18:21 Your bone is designed to be minimum weight, 18:26 with optimal strength. If you get that message, 18:30 this will help you get out and exercise. 18:33 If you're not stressing the bone, the 18:35 body responds, "Why are we putting all these minerals 18:38 into the bone? Why are we putting this here? 18:40 Let's forget about it and keep the bone as light as possible." 18:42 You ask, "Why aren't our bones just as strong as lead? 18:48 Wouldn't that be wonderful if they were like steel?" 18:50 Do you know how hard it would be to get around if your 18:52 bones were like steel, and how much you would weigh? 18:54 You get the message. The body is an amazing design, 18:57 but we've got to cooperate with it. 18:59 The challenge is, 19:00 peak bone mass is achieved relatively early in life 19:04 (late twenties, early thirties). 19:07 What happens is, bone mass deteriorates 19:10 after that. If you're young person listening to this, 19:12 you're not concerned about osteoporosis for yourself. 19:15 If it runs in your family, 19:16 you do need to be concerned about it. 19:18 You want to be building bone mass 19:20 during those years. All of us are going to tend to lose some 19:24 bone mass over time. 19:26 The most rapid bone loss is in women, 19:30 right after menopause. 19:33 Keep focused 19:35 on a healthy lifestyle. What does that 19:37 healthy lifestyle look like, aside from exercise, 19:39 not smoking, and avoiding caffeine? 19:42 We need to move to the "F" 19:44 in LifeStart. If you remember, that stands for 19:47 Foods (or nutrition). Where do we start? 19:52 Let's start with calcium. It is true 19:54 that you need calcium for good bones. 19:56 We do typically recommend that people with osteoporosis 20:00 get a liberal amount of calcium intake. 20:03 This is often as much as 1500 to 2000 20:06 milligrams per day. A lot of people will ask, "Which 20:09 calcium supplement do I take? Do I take 20:11 calcium citrate, calcium carbonate, or 20:14 calcium gluconate? 20:15 There is some difference in absorption among 20:18 the different calcium forms, but 20:21 it's not that huge of a difference. The bottom line 20:24 is to make sure you're getting adequate calcium intake. 20:28 If you're a man, 20:30 this is a little bit more of a difficult question. 20:33 There is evidence in men that 20:37 ramping up your calcium intake significantly 20:40 may increase your risk of prostate cancer. 20:44 Typically, unless a man has osteoporosis, 20:48 I don't recommend they push calcium as a supplement. 20:51 It is beneficial for all of us to eat calcium-rich 20:56 foods. What are some of the calcium-rich foods? 21:00 One of the very 21:02 best categories (in fact, some people would say the very best 21:05 category of calcium-rich foods) 21:06 are the green leafy vegetables. 21:11 I'll explain why. 21:14 Let's take a cup of cooked kale, 21:16 put it right here. Then we'll put a cup of milk right here. 21:20 The calcium in milk is probably only about thirty percent 21:25 bioavailable. That means, 21:27 if that cup milk has 200 milligrams of calcium, 21:30 you can only absorb about sixty of them. 21:33 Cooked kale can have roughly as much 21:38 calcium as a cup of milk. 21:40 Let's say it has a little bit less, only 180 21:43 milligrams of calcium. 21:45 Looking at the two, you might think milk is a better choice. 21:48 Actually, you absorb fifty percent or better 21:51 from plant sources of calcium. 21:53 It's more bioavailable, so you get more benefit from it. 21:56 If you start with 180 here, you end up with 22:01 ninety or better milligrams coming into your body. 22:04 This one here started with 200, but 22:07 you may only end up with sixty. Do you see how that works? 22:11 What I'm saying is, 22:13 you want to optimize calcium intake, 22:16 regardless of where you're at in this equation. 22:18 You don't have to take a supplement 22:21 unless you're risk for osteoporosis. 22:24 This means you have been prescribed one, 22:26 or have osteoporosis and are 22:28 told you need to take it. 22:30 What's really fascinating, 22:32 when speaking about milk and 22:33 the green leafy vegetables, is seen when 22:36 you look throughout the world. 22:38 It seems that the epidemic of osteoporosis 22:41 is especially affecting those who use 22:45 a lot of dairy and animal products. 22:48 It's not those who are living more simple lives and 22:52 eating more vegetable sources of nutrition. 22:55 Some people would say, "Dr. DeRose, 22:56 that's because they're much more active." 22:58 Affluent countries, 23:00 where they're able to get all those dairy 23:03 and animal products, are much more sedentary. 23:08 There's an interesting thing, and 23:11 I have looked a lot of literature on this subject. 23:14 We can say some things with confidence, 23:17 and much research indicates a fact, 23:19 at least early on. 23:21 If you ramp up your protein intake, 23:24 especially from animal sources, 23:25 you actually increase calcium losses. 23:29 There's some question as 23:30 to whether that levels out over time, 23:32 if you're eating a lot of animal products. 23:36 Eating more protein from animal sources 23:38 is not beneficial for bone health. 23:41 That, to me, is the clearest interpretation 23:44 of the data. I recommend 23:46 emphasizing things like the 23:48 green, leafy vegetables to get your calcium. 23:50 Don't emphasize 23:52 things like milk. Remember that connection to 23:55 high calcium intake. Some suggest 23:58 it may increase the risk of prostate cancer. 24:01 We need to hasten on and talk about 24:03 some other things you can do 24:04 to prevent osteoporosis naturally. 24:08 We can't leave diet, 24:09 at this point. We must talk about some other 24:11 things that are very important, 24:13 as far as dietary considerations. 24:16 One that I want you 24:17 to really understand has to do 24:20 with another letter. It's not just the "F" in LifeStart, 24:23 but also the "S," which is Sunlight. We have 24:29 an absolute need for vitamin D, 24:32 if we're going to have healthy bones. 24:34 Vitamin D can be ingested, or 24:36 taken as a supplement. 24:37 You can get it in certain foods, 24:39 like fatty fish (a rich source of vitamin D). 24:42 It seems the optimal source 24:45 (if we can get it) 24:47 is sun exposure. This actually creates 24:51 vitamin D. A lot of people ask, 24:53 "How much sun exposure is that?" 24:55 I was actually in a medical gathering, 24:57 not all that long ago. 24:58 A physician was speaking, who was from a darker race. 25:04 It's interesting what he said, which was 25:06 something like, "All you need is 45 25:08 minutes of sun exposure." 25:09 Looking at him, I said, "It may take 45 minutes for you, 25:12 but if I get 25:14 45 minutes of direct sun exposure during the hot 25:17 time of day, I'm going to be more than burned." 25:21 "Burned very badly," 25:23 probably is the most accurate way of describing it. 25:25 What you actually need, the research shows, 25:28 is something called 25:36 You might say, "Doctor Derose, 25:39 you're just trying to sell me on that study guide." 25:41 It's true that this will be in the study guide. 25:43 You can get it at lifestartseminars.com. 25:46 I'm not trying to sell you on this. 25:48 The study guide is free. I have nothing to gain. 25:50 A minimal erithemal dose 25:52 is the amount of sun it takes to turn your skin a light pink. 25:56 You just need half to one-quarter of that amount 25:59 (daily) on your face, 26:02 hands, and arms. Some of you are getting jealous. 26:04 I have more vitamin D- making capacity since 26:09 my scalp is not obstructed by much hair. 26:12 That aside, you understand the point. 26:14 Vitamin D is not made effectively, 26:17 or at all, 26:18 when you get further from the equator 26:21 during the winter months. 26:22 Keep that in mind. 26:24 We've got to come back to weight-bearing exercise before 26:27 we finish the program. 26:28 If you're having trouble getting enough 26:30 weight-bearing exercise, look into getting 26:32 a weighted vest. 26:34 You can buy a vest that actually has weights in it. 26:36 You gradually increase the weights. 26:38 That can increase 26:39 the amount of weight 26:40 your bones are bearing, even when you're sitting down. 26:42 Your vertebrae are going to bear more weight 26:45 if you're wearing such a vest and 26:46 going about your normal activities, 26:48 even sitting down. 26:50 There are other problem compounds in the diet 26:53 (you'll want to red flag these) are sodium and vitamin A. 26:57 I do not recommend 26:59 any of my patients take vitamin A-containing supplements. 27:02 It can weaken the bones, and also 27:03 adversely affect your immune system. 27:05 A high-salt diet is not only bad for 27:09 high blood pressure, it's bad for your bones. 27:12 The bottom line is, the experts are saying, 27:14 we need to eat more fruits and vegetables. 27:16 We need those green leafy vegetables and fruits. 27:19 You'll get vitamin K, as well as calcium, 27:22 that is health-giving for the bones. 27:23 You'll get things like vitamin C, magnesium, 27:26 and potassium, that are also health-giving. 27:27 These things will help naturally 27:31 prevent osteoporosis. 27:33 The last thing I will leave you with, in the diet realm, are 27:36 omega-3 fats. It's not only good for the brain, 27:39 not only good for 27:40 cellular transmission. They are good 27:43 for your bones as well. 27:45 Before we leave, 27:46 you're probably tired after all we've talked about. That's good. 27:49 Optimal sleep is good for your bones. 27:52 If you want to learn more, 27:53 Get our free study guide, the free e book. 27:56 Get the resources on our Website. 27:58 That Website again is lifestartseminars.com. 28:02 I'm doctor David DeRose. Hopefully I've given you some 28:05 encouragement. Osteoporosis is indeed a preventable 28:08 disease. You can make a difference. 28:10 Check out more information 28:12 at lifestartseminars.com. |
Revised 2017-01-03