Tom's Blog on Life

My good friend and EMF researcher Trevor King is hosting a jaw-dropping free webinar to reveal the truth Big Tech doesn’t want you to hear – and, most importantly, how to protect yourself and your family starting TODAY.

https://webinars.ultraluxhealth.com/emf-panacea/?a_aid=panacea

Saw a reference to a body fat calculator and found this. Even though I have lost 6 kilos since coming home in October, I still have a bit of work to do!

https://www.calculator.net/body-fat-calculator.html

Winston Kao writes:

Researchers have uncovered a startling link between drinking water and endocrine (hormone) disruption with subsequent weight gain. It is much worse than we ever thought. Why has this never come to light? Big greed and big liability. Read on . . . .

In 2006, The National Research Council published a report of the impact of Fluoride on the human body. This is what they said, “In summary, evidence of several types indicates that fluoride affects normal endocrine function or response….Fluoride is therefore an endocrine disruptor.”

The research goes all the way back to 1854 when a scientist named Maumene linked goiter in dogs to exposure to fluoride. Subsequent studies have found goiter (normally caused by iodine deficiency resulting in a swollen thyroid gland) in areas that had sufficient iodine, but had fluoride in their water. Between the 1920s-1950s, medical doctors dosed their hyperthyroid (excess thyroid) patients with fluoride to successfully depress the thyroid. Doses corresponding to those consumed in fluoridated water areas were enough to reduce the Basal Metabolism Rate (the basic measure of the body’s utilization of energy). When this rate drops, excess calories consumed are turned right into fat.

If fluoride calms down an overactive thyroid, then what would it do to a normal or underactive thyroid? You guessed it. A recent study done in the Ukraine found that long-term consumption of fluoridated water (2.3 parts per million) showed a significant imbalance of the major thyroid hormones. The conclusion was that excess fluoride in the drinking water was a risk factor for rapid development of thyroid disease. These conditions were found in dosages that a child would reach by drinking 1-2 glasses of 1ppm Fluoridated water per day. Depending on your city, you have between 2-4 ppm fluoride in your water).

“The NRC committee concluded that fluoride can subtly alter endocrine function, especially in the thyroid – the gland that produces hormones regulating growth and metabolism.”

Fluoride has been found to be much more toxic to the enzymes of the body that regulate life and metabolism than uranium!

When you drink bottled water, not only are you drinking estrogen-mimicking plastic, but if the water is fluoridated, and many of them are, then you are not avoiding fluoridation’s effects.

“Dasani and Aquafina, which are nothing more than purified tap water, will most likely contain fluoride. Poland Spring, Perrier, and Deer Park contain fluoride, and even boast its health benefits on their websites. Evian makes no mention of fluoride on its website either way.” If you are drinking natural spring water, the bottlers do not have to put fluoride on their label, if the waters naturally contain fluoride. They only have to disclose it if it has been added to the water.

Many pharmaceutical drugs contain fluoride, because one of fluoride’s properties is that it makes whatever it is added to more potent. Common antibiotics like Cipro, and drugs like Prozac contain fluoride. There are many incidents of someone going to the doctor for strep throat or some other infection, being prescribed Cipro, then having chronic fluoride poisoning thereafter.

In fact, fibromyalgia has been linked to prescription fluorinated drugs.  Think about this the next time your doctor wants to prescribe a fluorinated drug. Do you want to depress your thyroid? Depress your metabolism? Gain weight? Experience one of the many effects of fluoride poisoning? Ask your doctor to prescribe a non-fluorinated drug instead. You can find out which drugs contain fluoride, as many of them will contain an “FL” or “FLUO” in their chemical name.

We will talk more about fluorinated drugs, about fluoride’s link to diabetes and heart disease, as well as kidney disease in upcoming newstips. Also in upcoming news tips, fluoride and your children, and fluoride’s effect on the golden years.

Can cooking in nonstick pots/pans make you fat?  The majority of nonstick coatings are made of Teflon, which contains fluoride. When heated, Teflon pans can gas fluoride out into your kitchen. There is a well-known warning about keeping small animals out of your kitchen area while cooking in nonstick pans, as they may die immediately from the fumes.

So, if you think that your weight gain, lethargy, excessive tiredness, and inability to lose weight are your fault, they may be due to your unknowing fluoride consumption/poisoning. Your “laziness” and depression may be due to fluoride consumption. These are all common side effects of fluoride.

Sources: The Fluoride Deception by Christopher Bryson; The Case Against Fluoride by Paul Connett, PhD & James Beck MD, PhD & H.S. Micklem, DPhil; www.earthclinic.com

A better metabolic rate means your body will function better systemically, you will have more energy, you will think better, sleep better, and function better overall. A better metabolic rate also makes fat loss a whole lot easier.

Following the Law of Thermodynamics (energy cannot be created or destroyed) — you must be in a caloric deficit to lose weight (calories in < calories out). Yes, there is of course nuance as there are MANY factors that impact the “Calories Out” side of the equation, but we must create an energy deficit which depends on a number of variables. The balance between your energy intake and energy expenditure overtime will determine whether you maintain, lose or gain weight.

Your energy intake (calories in) equates to all of the calories you consume from food and liquids. Your energy expenditure (your ‘calories out’) is the sum of:

There’s been a lot of debate about the “calories in vs. calories out” model for weight loss, and for good reason. Dr. Fatima Cody Stanford, an obesity specialist and professor at Harvard Medical School, shared this powerful critique:

“This idea of ‘a calorie in and a calorie out’ when it comes to weight loss is not only antiquated, it’s just wrong,” says Dr. Fatima Cody Stanford, an obesity specialist and assistant professor of medicine and pediatrics at Harvard Medical School.

“The truth is that even careful calorie calculations don’t always yield uniform results. How your body burns calories depends on a number of factors, including the type of food you eat, your body’s metabolism, and even the type of organisms living in your gut. You can eat the exact same number of calories as someone else, yet have very different outcomes when it comes to your weight.”

She’s absolutely right — there’s nuance here! Factors like your metabolism, hormones, and even gut health all play a major role in how your body uses energy. The types of foods you eat can even influence how many calories your body burns.

But here’s the key takeaway: While energy balance isn’t as simple as “just eat less, move more,” it still does apply. Extra energy (calories) that your body doesn’t need doesn’t just disappear — it’s stored as fat. This is why understanding your metabolism is so important.

If your metabolism isn’t functioning optimally — due to poor habits, chronic dieting, or hormonal imbalances — your calorie-burning capacity will be significantly lower. And that means weight loss becomes much harder, even if you’re eating “healthy” foods.

So, what’s the solution? You have to meet your metabolism where it’s currently at. Instead of slashing calories or overtraining, focus on gradually improving your metabolic health over time. This patient, intentional approach helps your body adapt and become more efficient at burning energy, setting you up for sustainable success.

Food doesn’t just “poof” into thin air — it’s either used as energy, stored for later, or helps rebuild and repair your body. The key is to optimize how your body processes that energy, so you can feel great and achieve your goals without constant frustration.

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Understanding Your Metabolism — A Game-Changing Perspective
Picture this: You’re planning to drive cross-country. Would you start that journey with a car that’s barely running, or would you first make sure your engine is in top condition? When it comes to fat loss, your metabolism is that engine — and its condition makes all the difference. Let me paint you a picture with a real-world scenario:

Meet Anna. She’s maintaining her weight at 1,600 calories daily. To lose weight, she’d need to drop to ~1,200 calories — that’s less than what most children need! It’s like trying to run a marathon on an empty stomach.

Not only is it unsustainable, but it’s also setting yourself up for a cycle of restriction, binge eating, and frustration. Sound familiar? Now, let’s flip the script.

Instead of jumping straight into restriction, Anna decides to invest 3 to 6 months in boosting her metabolism. Through strategic changes in her lifestyle and nutrition (more on these amazing tricks coming up!), she gradually increases her maintenance calories to 2,300 per day. That’s right — she’s now maintaining her weight while eating 700 more calories daily!

Your maintenance calorie intake is not a set number, it is a range of calories. Below the bottom end of that range, you lose weight, above the top end of that range, you gain weight. But again, the cool thing is that you can shift that range up by improving your metabolism!

Here’s where it gets exciting: When Anna decides to start her fat loss journey from this higher maintenance calorie intake, she can eat at a much more reasonable calorie level. No more surviving on lettuce leaves and coffee! She can enjoy satisfying meals while still making progress toward her goals.

Think of it like upgrading your body’s engine. By improving how your metabolism and thyroid system function, you’re essentially turning your body into a more efficient calorie-burning machine. The result? When you do decide to lose fat, you can do it while eating more food, feeling more energized, and actually enjoying the process.

Remember: Your body is incredibly adaptable, but it needs time and patience. The journey from Point A to Point B isn’t a sprint — it’s a strategic process that sets you up for lasting success. Ready to learn how to make this transformation happen? Let’s dive into the exact steps you need to take.

Boosting Your Metabolism — Your Step-by-Step Guide
Now that you understand why improving your metabolism is so crucial, you’re probably wondering: “Okay, but how exactly do I do this?” Let’s break down the process of increasing your BMR (basal metabolic rate) — or in simpler terms, how to rev up your body’s natural calorie-burning engine.

What I’m about to share with you is a proven roadmap that has worked not just for me, but for countless others in our course, Rooted in Resilience.

Here’s the key: Think of these steps as building blocks. Just like you wouldn’t put the roof on a house before laying the foundation, each step builds upon the last. Master one before moving to the next — this isn’t a race, it’s about creating lasting change. Let me walk you through these five game-changing steps:

•Step 1: Break free from the quick-fix trap — Let’s talk about something we’ve all been tempted by — those alluring quick-fix diets that promise dramatic results overnight. You know the ones: “Cut all carbs and watch the pounds melt away!” But here’s what those flashy promises don’t tell you.

Sure, eliminating carbs might show you a lower number on the scale initially. But here’s the reality check: what you’re mostly losing is water weight from dropping stored glycogen, and sometimes even precious muscle mass (definitely not what we’re aiming for!). It’s like cleaning your house by shoving everything into a closet — it looks good temporarily, but you haven’t solved the real problem.

I’ve seen this pattern hundreds of times in our course. The story usually goes something like this: “I tried keto and lost weight quickly … but then I gained it all back, plus some extra pounds.” These aren’t isolated cases.

When you restrict entire food groups, you’re not just affecting your weight — you’re disrupting your hormones, slowing down your metabolism, and worst of all, setting yourself up for an exhausting cycle of restriction and binging.

Here’s a truth that might surprise you: Cutting carbs isn’t some magical key to fat loss. Yes, some people lose weight on low-carb diets, but that’s simply because they’re eating fewer calories overall — not because carbs are the enemy.

Your body is perfectly capable of burning fat while enjoying carbohydrates. In fact, a balanced approach that includes all macronutrients often leads to better, more sustainable results.

Remember this: Your body is smarter than any trending diet. Instead of looking for the next quick fix, let’s focus on what really works — building a stronger metabolism and creating healthy, sustainable habits that stick around long after the latest fad diet has faded away.

•Step 2: Know your numbers — they tell your story — You’ve heard the saying “what gets measured, gets managed,” right? Well, when it comes to improving your metabolism, this couldn’t be more true. Think of it like trying to follow a map without knowing your starting point — pretty tricky, right?

This is why your first crucial step is simple but powerful: Start tracking your weight and food intake. Consider this your metabolic GPS — it tells you exactly where you’re starting from and helps guide your journey forward. Why is this so important? Because without knowing your baseline:

◦You can’t accurately gauge your maintenance calorie needs

◦You won’t know if you’re making real progress or just seeing normal fluctuations

◦You might be eating far less (or more) than you think

◦You’ll miss important patterns in how your body responds to different foods and portions

The easiest way to get started? Download an app like Cronometer and begin logging your meals. Don’t worry about changing anything just yet — simply observe and record. Weigh yourself consistently (ideally first thing in the morning) and track these numbers too.

Remember: This isn’t about judgment or restriction — it’s about gathering information. Think of yourself as a scientist collecting data about your own body. This baseline data will become your roadmap for making informed decisions about your nutrition and metabolism going forward.

•Step 3: Become the chef of your metabolic success — Want to know one of the most powerful ways to boost your metabolism? It’s simpler than you might think: Start cooking your own meals. This isn’t just about saving money or knowing what’s in your food (though those are fantastic bonuses!) — it’s about giving your body the precise fuel it needs to fire on all cylinders.

Think of your metabolism like a high-performance engine. Sure, it might run on regular gasoline, but it performs best with premium fuel. When you cook your own meals, you’re in control of that fuel quality.

Restaurant meals and processed foods often come with a hidden metabolic cost: they’re typically loaded with both carbs and fats (think french fries — high carb and deep fried), rich in inflammatory PUFAs (processed vegetable oils), and surprisingly low in the micronutrients your body craves.

But here’s the good news: You don’t need to become a gourmet chef or never eat out again. Even cooking most of your meals at home (while still enjoying the occasional restaurant meal) can make a huge difference. Why? Because you’re:

◦Avoiding those sneaky preservatives, gums, and fillers that can wreak havoc on your gut health

◦Controlling your ingredients to support energy production

◦Choosing foods that help balance your hormones

◦Building a foundation for a stronger metabolism

Remember, every meal you cook is an investment in your metabolic health. Start simple, focus on whole foods, and watch how your body responds when you fuel it with care. Your metabolism will thank you!

•Step 4: Develop a well-rounded exercise and movement routine — Here’s the thing: you don’t need to go overboard with exercise to improve your metabolism, but staying active is essential. Humans are built to move! Regular activity isn’t just about burning calories — it supports a healthy metabolic response, helping your body function at its best.

Science backs this up. Studies show that people who move consistently throughout the day — not just during a quick workout — maintain better body composition and higher metabolic rates than those who are more sedentary.

In fact, sitting all day after a workout can cancel out some of the health benefits of that workout. Yup, even if you crushed it in the gym, being sedentary the rest of the day means your body isn’t reaping the full rewards, like improved fuel utilization. So, what’s the sweet spot?

◦Strength train 2 to 3 times per week — Why? Muscle is the most metabolically active tissue in your body. Building and maintaining muscle helps boost your metabolism long-term.

◦Aim for 8,000 to 12,000 steps per day — Think light walks, active breaks, or just incorporating more movement into your daily routine.

The goal is to blend intentional workouts with regular movement throughout the day. This balanced approach maximizes the benefits of exercise, promotes fat loss, and supports overall health — without the burnout of overtraining. Let’s keep it simple: Move more. Lift weights. Feel amazing. You’ve got this!

•Step 5: Gradually increase your calorie intake — Now that you’ve spent a few weeks learning how to track and understand your calorie intake, it’s time to take the next step — slowly increasing your calories. Why? Gradual increases help your body adapt, improving your metabolism without unwanted weight gain. Here’s how to do it:

◦Split your calories into 3 balanced meals per day (breakfast, lunch, and dinner), plus a snack if needed.

◦Start small — Increase your daily calories by just 10 to 30 calories per week. For example, if you’re starting at 1,800 calories in week one, aim for 1,820 to 1,830 in week two, and so on.

◦Track bodyweight trends — Weigh yourself 3 to 7 times per week and compare weekly averages. The goal is to increase calories while keeping your weight stable. A small bump at the beginning is normal, but we don’t want to see a continuous upward trend.

Why so slow? This gradual approach gives your body time to utilize the extra energy effectively, boosting your metabolic rate (a.k.a. improving your “calories out”) without storing it as fat. Think of it as training your metabolism to work smarter, not harder. What’s the payoff?

After just 3 months of small weekly increases, you could be eating 240 to 360 more calories per day! That’s extra fuel for your body without sacrificing progress. Many people can continue to increase for several more weeks (since most people have severely downregulated their metabolisms due to years of restrictive diets!)

But remember: You can’t increase calories indefinitely. At some point, you’ll reach the upper end of your maintenance calorie range, where adding more calories leads to weight gain. If that happens, adjust slightly down and stay at that sweet spot. The longer you maintain at the upper end of your calorie window, the better your body will adapt.

This is about more than calories — it’s about building a stronger, more efficient metabolism while giving your body the fuel it needs to thrive.

Summary
And that’s a wrap, folks — five steps to improve your metabolism! Taking time to focus on a maintenance phase can do wonders for your body and mind. Dieting endlessly wears down your metabolism, leads to mental fatigue, and makes it harder to stick with any plan. When you’re constantly bouncing in and out of dieting cycles, it’s easy to lose the belief that you can actually succeed at sustainable fat loss.

Here’s the good news: eating at maintenance can reset your metabolic baseline, restore your mental energy, and build the momentum you need to crush your future fat loss goals. And for some people, these changes alone — better habits and a stronger routine — can even lead to weight loss as their “calories out” increases, creating a natural calorie deficit.

But the benefits don’t stop there. A maintenance phase can also repair your relationship with food. Long-term dieting often damages our hunger cues, makes it harder to trust our instincts, and turns eating into a mental battle. Imagine a life without constant food anxiety, restrictive rules, or fear of eating “too much.”

Instead, picture yourself eating with satisfaction and abundance, free to focus on your passions and goals. Resetting your metabolism isn’t just about physical health — it’s about creating the freedom to live fully, without the weight of dieting holding you back.

Transform Your Health — One Step at a Time
Ashley and her sister Sarah have put together a truly groundbreaking step-by-step course called “Rooted in Resilience.” They have compiled what clearly is the best application of Dr. Ray Peat’s work on Bioenergetic Medicine that I have ever seen.

It is so good that I am using the core of their program to teach the many Health Coaches that I am in the process of training for the new Mercola Health Clinics I am opening this fall. It took these women working nearly full-time on this project for a year to create it.

This has to be one of the absolute best values for health education I have ever seen. If you want to understand why you struggle with health problems and then have a clear program on how to reverse those challenges, then this is the course for you.

It is precisely the type of program I wish I would have had access to when I got out of medical school. I fumbled around for decades before I reached the conclusion they discuss in the course and share with you so you can restore your cellular energy production and recover your health.

Use reverse dieting to increase your calories without gaining weight and tanking your metabolism, all while improving your energy levels

Select and eat the right foods to heal your metabolism and improve glucose utilization

Balance your hormones to help reduce anxiety, weight gain and sleep disturbances

Heal your gut for proper immune function, mood and weight management

Tweak your diet and lifestyle habits to improve your mindset and mental health

Crush your fitness goals with ease and get your life back on track

Master the most essential habits for health with bonus guides, including tons of meal plans to take the stress out of meal time planning and shopping, and so much more!

https://articles.mercola.com/sites/articles/archive/2025/01/14/sustainable-weight-loss.aspx

STORY AT-A-GLANCE

Have you ever woken up one morning to find your eyes are red, irritated, crusty and watering excessively? This common scenario describes viral conjunctivitis, often referred to as “pink eye.”

While it might seem like a minor inconvenience, viral conjunctivitis can significantly impact your daily life and eye health. Unlike bacterial or allergic conjunctivitis, viral conjunctivitis is caused by viruses, most commonly the adenovirus. These viruses often accompany other viral infections like the common cold or flu.

Viral conjunctivitis is highly contagious and can spread rapidly, especially in communal settings like schools and workplaces.

Recognizing the Key Differences Between Allergic, Bacterial and Viral Conjunctivitis

Understanding the differences between viral, bacterial, and allergic conjunctivitis is crucial for effective treatment and recovery.

Conventional Medical Treatments

Conventional treatments for viral conjunctivitis focus primarily on relieving symptoms. Supportive care, such as artificial tears and lubricating eye drops, can soothe irritation and reduce redness.

Applying a clean, cold cloth over closed eyes can alleviate discomfort and swelling. In severe cases, especially those caused by the herpes simplex virus, antiviral eye drops or ointments may be prescribed.

However, while conventional treatments can ease symptoms, they don’t directly target the underlying viral infection. Additionally, the misuse of antibiotics for viral conjunctivitis can contribute to antibiotic resistance and may lead to unnecessary side effects. Accurate diagnosis is also essential to avoid inappropriate treatments.

Natural Remedies Work Far Better

Maintaining impeccable hygiene is your first line of defense against viral conjunctivitis. Washing your hands thoroughly with soap and water, especially before touching your face or eyes, is essential. That said, excessive handwashing is counterproductive and can increase your risk of infections by damaging the skin on your hands.

Avoid touching or rubbing your eyes to prevent further irritation and the spread of the virus. Additionally, avoid sharing personal items like towels, pillows, or makeup to minimize transmission risks.

A nutrient-rich diet supports overall eye health and immune function. Vitamins A, C, and E are antioxidants that protect eye tissues and support immune health. Incorporating foods like carrots, citrus fruits, and leafy greens into your meals can provide these essential nutrients. Omega-3 fats, found in small cold-water fatty fish, reduce inflammation and promote eye health.

Staying hydrated by drinking plenty of water also maintains optimal eye moisture and supports your body’s natural defenses. Other lifestyle strategies that support your immune function include:

Nebulized Hydrogen Peroxide Can Eliminate Pink Eye in 30 Minutes

One of the most effective ways to rapidly eradicate viral infections is with nebulized peroxide, and this works for pink eye as well. I recently treated myself this way, after I woke up with viral conjunctivitis in one eye, and 30 minutes after treatment, my symptoms were all gone.

As for respiratory infections, all you need is a nebulizer that emits a fine mist with properly diluted food grade hydrogen peroxide. The only difference is that you place the face mask over the affected eye(s) instead of your mouth and nose.

Typically, food grade peroxide comes in concentrations of 3% or 12%, which must be diluted down to 0.1%, as described in the chart below.

Hydrogen peroxide (H₂O₂) consists of a water molecule (H₂O) with an extra oxygen atom, and it is the additional oxygen atom that allows it to inactivate viral pathogens.

Some of your immune cells actually produce hydrogen peroxide to destroy pathogens. By killing the infected cell, viral reproduction is stopped. So, hydrogen peroxide therapy is in essence only aiding your immune cells to perform their natural function more effectively.

Hydrogen peroxide (H₂O₂) consists of a water molecule (H₂O) with an extra oxygen atom, and it is the additional oxygen atom that allows it to inactivate viral pathogens.

Some of your immune cells actually produce hydrogen peroxide to destroy pathogens. By killing the infected cell, viral reproduction is stopped. So, hydrogen peroxide therapy is in essence only aiding your immune cells to perform their natural function more effectively.

When to Seek Medical Attention

While viral conjunctivitis is generally self-limiting, certain situations warrant professional medical evaluation. Persistent or intense eye pain may indicate a more serious condition that requires immediate attention.

Increased sensitivity to light can be a sign of corneal involvement or other complications that need prompt assessment by an eye care professional. Any changes in vision should also be taken seriously and evaluated to rule out more severe issues.

Viral conjunctivitis can lead to complications such as keratitis, which is inflammation of the cornea that can result in scarring and vision loss if left untreated. Bacterial superinfection can also occur, necessitating antibiotic treatment.

Special considerations should be made for infants, the elderly, and those with compromised immune systems, as these groups are more susceptible to severe infections and complications.

Dispelling Myths About Viral Conjunctivitis

It’s important to clarify common misconceptions surrounding pink eye to promote accurate understanding and effective management.

One common misconception is that all pink eye is highly contagious. While viral conjunctivitis is indeed contagious, bacterial and allergic types are not necessarily so. Understanding the specific type helps in managing transmission risks effectively.

Another myth is that antibiotics are effective for viral conjunctivitis. Antibiotics only work against bacterial infections and are ineffective against viral causes. Misusing antibiotics can contribute to antibiotic resistance and other side effects, emphasizing the importance of accurate diagnosis.

Additionally, the belief that viral conjunctivitis always requires medical treatment is not entirely accurate. Most cases resolve on their own with supportive care. However, severe or complicated cases may need medical intervention, underscoring the importance of recognizing when professional help is necessary.

Supporting Overall Eye Health

Regular eye exams, even if you don’t experience symptoms, can detect issues early and keep your eyes functioning at their best. Annual check-ups are recommended, especially if you wear contact lenses or have a history of eye conditions.

Protective measures are also important. Wearing protective glasses or goggles during activities that pose a risk to your eyes, such as sports or certain work environments, will help prevent injuries and infections.

Maintaining a healthy lifestyle also contributes to eye health. Avoiding smoking reduces the risk of eye diseases like cataracts and macular degeneration. Managing chronic conditions such as diabetes and hypertension is also essential, as these conditions can adversely affect eye health.

So, in closing, viral conjunctivitis, while common and often self-limiting, can cause significant discomfort and inconvenience. Understanding its causes, recognizing symptoms, and using natural remedies such as nebulized hydrogen peroxide can empower you to manage and prevent this condition effectively.

Embracing a holistic approach — focusing on hygiene, nutrition, immune support, and natural remedies — will enhance your eye health and overall well-being over the long term.

https://articles.mercola.com/sites/articles/archive/2025/01/15/pink-eye-treatment.aspx

• High iron levels, particularly serum ferritin above 1,000 µg/L, significantly increase the risk of fractures, with vertebral fractures being most common. Managing iron levels is key to reducing this risk
• Both iron overload and deficiency weaken bones. Excess iron promotes osteoclast activity, leading to bone resorption, while insufficient iron impairs osteoblast function, disrupting bone formation
• Elevated iron levels adversely affect bone microarchitecture, compromising bone strength and increasing fracture susceptibility
• Excess iron leads to the production of reactive oxygen species, causing oxidative stress that damages bone cells and disrupts their function, further weakening bones
• If your ferritin levels are high, establish a regular blood donation schedule of two to four times per year to effectively remove excess iron from your body

A population-based matched cohort study investigated the relationship between iron overload disorders and the risk of bone fractures, aiming to determine whether elevated iron levels significantly increase the likelihood of fractures among affected individuals.

The study included 20,264 patients diagnosed with iron overload and 192,956 matched control participants. The population consisted of adults over 18 years old, with an average age of 57, and approximately 40% were female. The findings revealed a 55% increased risk of fractures among patients with iron overload, with the highest risk observed for vertebral fractures.

Specifically, patients with serum ferritin levels exceeding 1,000 µg/L, a marker indicating high iron in the blood, had a 91% increased risk of any fracture and a 2.5-fold increased risk of vertebral fractures. Notably, the study found no elevated fracture risk among patients without high serum ferritin levels. Additionally, the risk was consistent across both males and females, indicating that iron overload affects fracture risk similarly regardless of sex.

One of the key biological mechanisms identified is that iron overload adversely affects both bone quantity and the microarchitecture — the tiny structures that make up bone. This deterioration compromises bone strength, making fractures more likely. The study underscores the importance of monitoring serum ferritin levels as an indicator of fracture risk, especially in individuals with laboratory-confirmed iron overload.

https://articles.mercola.com/sites/articles/archive/2025/01/16/high-iron-levels-bone-health.aspx

Your morning routine sets the foundation for the entire day. By incorporating small, positive actions first thing in the morning, you can enhance your focus, reduce stress, and feel more in control as you tackle your to-do list. Even if you only have a few minutes to spare, these routines can make a big difference in how you feel and perform throughout the day.

1. Hydrate Your Body After hours of sleep, your body is dehydrated. Drinking a glass of water first thing in the morning helps to kickstart your metabolism, flush out toxins, and hydrate your brain, improving focus and alertness. For an extra boost, add a slice of lemon or a splash of apple cider vinegar.
2. Stretch and Move Take a few minutes to stretch and move your body. This doesn’t have to be a full workout—simple stretches like touching your toes, reaching for the sky, or doing a few yoga poses can help wake up your muscles, improve circulation, and relieve any stiffness from sleep.
3. Practice Mindful Breathing Spend 2-3 minutes focusing on your breath. Deep, mindful breathing can help reduce stress, clear your mind, and prepare you for the day ahead. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
4. Set Your Intentions Take a moment to think about what you want to achieve today. Setting a clear intention or goal for the day can help you stay focused and motivated. Whether it’s completing a specific task or maintaining a positive attitude, having a clear purpose can guide your actions.
5. Gratitude Practice Spend a minute reflecting on something you’re grateful for. This simple act can shift your mindset from stress to positivity, helping you start the day with a more optimistic outlook. Write it down or just hold it in your mind as you begin your day.

The Benefits of a 5-Minute Morning Routine

Incorporating these quick routines into your morning can help you start your day feeling more energized, focused, and ready to take on whatever comes your way. Over time, these small habits can lead to bigger changes in your overall well-being, helping you to live a more balanced and fulfilling life.

Try It Tomorrow!

Incorporating these quick routines into your morning can help you start your Why not give it a try tomorrow morning? Set aside just 5 minutes for these routines and see how they impact your day. It’s a small time investment with big potential benefits!