I’m referring to the often forgotten asparagus. So let’s take a look at the nutrients it contains.

A Vitamin K Superstar

In ‘Vitamin K: Your Osteoporosis Knight in Shining Armor’, I write about the importance of Vitamin K and how it works synergistically with vitamin D to regulate the production of osteoclasts, as well as its role in preventing fractures.

Just one cup of asparagus gives you almost 70 percent of the daily RDA for this nutrient, as K1.

And asparagus have…

More Foundation Supplements!

If you read the Save Our Bones Program, you know that the Foundation Supplements are nutrients critical to your bone health. And asparagus is a very good source of the following:

• B vitamins are a group of vitamins that have a broad scope of action. They give you energy, improve mental function, and help you control stress – to mention a few. As it relates to bone health in particular, asparagus contain the following potent combination of B vitamins listed in the Program as Foundation Supplements: B1, B2, and Folate (the naturally occurring form of folic acid).
• Vitamin C, a potent antioxidant that’s crucial for the production of collagen, a protein that maintains – among other things – healthy bones and cartilage.
  Copper, a multi-tasking mineral present in an enzyme that produces collagen and elastin.
• Vitamin D, which among many other important functions, plays a crucial role in preventing falls and fractures. You can read more on this in “The Latest News on Vitamin D: What Does It Mean for You?”

The Glutathione Connection

Asparagus also contains glutathione, known as the Master Antioxidant. It consists of the amino acids glutamic acid, glycine, and cysteine. This power-packed compound protects against the damage caused by free radicals and helps detoxify the liver. Ensuring liver health is a good way to protect your bones as poor liver function has been connected to osteoporosis.¹

But there’s more to glutathione. One study found that it can increase the formation of osteoblasts and inhibit osteoclast production and overactivity without harming the osteoclast cells.²

Tips for Storing Asparagus

Of course it’s always important to store produce properly and consume it as quickly as possible, but this may be even more true for asparagus. When a vegetable is picked, its metabolic activity does not automatically stop. The “respiration rate” of a vegetable takes into account how quickly starches and sugars break down and the speed at which carbon dioxide is released.

In comparison with other vegetables, asparagus has a high respiration rate, which means that it’s more highly perishable – it can quickly lose nutrients, wrinkle, and harden if not handled properly.³

The best way to preserve fresh asparagus is to wrap both ends of each stalk with a damp cloth or paper towel before storing them in the refrigerator. And for maximum nutrient retention, asparagus should be eaten within two days.

Below’s my Power of Six Soup recipe. It’s deliciously alkalizing, and just the thing for a cold winter night.

References

¹ Wariaghli G, Mounach A, et al. “Osteoporosis in chronic liver disease: a case-control study.” Rheumatology International, Vol. 30, No. 7. May 2010.
² Bilezikian L P, Raisz L G, Martin T J. Principles of Bone Biology. Second Edition. Academic Press. 2002.
³ Albanese D, Russo L, Cinquanta L et al. “Physical and chemical changes in minimally processed green asparagus during cold-storage.” Food Chemistry Volume 101, Issue 1, 2007, Pages 274-280. 2007.

I’m a strict vegetarian for many years and I have the Save Our Bones Program. You write that vitamin B12 is important for bones, but here’s my problem. I don’t tolerate vitamin B supplements well, so I’d like to know which vegetables or fruits are a good source of B12. Thanks for all you do!

-Karen

Dear Karen,

Indeed, the highest food sources of vitamin B12 are found in animal protein such as liver, beef, and fish – a challenge to vegetarians. Yogurt has good levels of B12, and if you have it plain and sweetened with stevia, honey, or your favorite natural sweetener (besides sugar), it’s alkalizing. An excellent plant source of B12 is wheatgrass juice. In fact, one cup of wheatgrass juice provides you with more than the minimum daily requirement. This according to tests conducted at the Irvine Analytical Laboratories in California.

And wheatgrass also contains lots of other bone-healthy nutrients. Check out more very interesting information on wheatgrass here.

Keep saving your bones!

Question & Answer #2

Since you recommend not drinking tap water which contains fluoride, will only brushing my teeth with a toothpaste containing fluoride prevent cavities?

-Sonia

Dear Sonia,

Several unbiased studies have shown that fluoride is not necessary to prevent cavities, and that it has great potential to harm your bone health. And the skin on the lining of your mouth was shown to absorb the chemicals in toothpaste. I don’t recommend fluoride, whether it’s in water or toothpaste.

For more about bone health and fluoride, read ‘Bone Health Alert: Fluoride’. And you’ll find recommendations for fluoride-free toothpastes here.

Stay cavity free… and fluoride free!

Question & Answer #3

I just started using a Rebounder and I am also taking Tap Dance lessons. I’d like to know if these forms of exercise are good for building bones. Thank you sincerely!

-Celestial

Dear Celestial,

Rebounding is an excellent low-impact weight-bearing exercise that can help develop balance, strength, endurance, and flexibility. Tap dancing is also a wonderful weight bearing exercise, in addition to being lots of fun! With either of these, make sure you check with your doctor to make sure these forms of exercise are okay for you.

I recommend a trampoline with a support bar such as the Sunny Health & Fitness 40″ Foldable Trampoline with Bar.

Enjoy your bouncing and tapping!

Question & Answer #4

Could you please let me know if it is advisable to do the Heel Lift and Jump exercise on a carpeted surface by people having osteopenia problem. And is brisk walking advisable?

-Maria

Dear Maria,

The Heel Lift and Jump can be done almost anywhere. You can do it outdoors on grass (as I demonstrate in the video), or indoors on a hard floor or carpeted surface. If you have any issues with your feet or knees, I advise doing it on a softer surface like carpet or grass (or on an exercise mat). And although you didn’t ask about this, Maria, others have – this exercise can be done either barefoot or in shoes.

And yes, brisk walking (or even walking at a moderate speed) is one of the best and most accessible weight-bearing exercise.

Keep jumping for your health…

Question & Answer #5

Just wanted to ask why you don’t suggest wearing both wrist and ankle weights together? Seems to me that if you were taking a walk, or working around the house, you could benefit twice as much by doing both?

-Jhones

Dear Jhones,

I’m glad you’re enjoying the material!

Good question. The main reason I don’t recommend wearing wrist and ankle weights at the same time is to prevent accidents. Wearing both can be a bit unwieldy and could throw you off balance as you move around. For that same reason, I recommend wearing weights around the house only while doing regular chores, not when you go for a walk or do other types of exercise.

Note: Jhones’ question refers to a recommendation I make in Simplecise, a free report you can get here.

To safe and bone healthy exercise!

Question & Answer #6

When you have osteoporosis in the lower lumbar spine is stair climbing a good way to strengthen the back muscles?

-Louise

Dear Louise,

Stair climbing is an excellent weight bearing exercise for increasing bone density in the hips, as well as in the whole body. Here’s something important to remember when you climb the stairs: keep your abdominal muscles tight to properly support your spine. For a specific exercise to strengthen your back muscles and increase bone density in your spine, check out my Spine Strengthener video.

Continue your “climb” toward bone health!

Question & Answer #7

Vivian, One doctor. prescribed Celebrex for my arthritis, now my other doctor wants me off (too many side effects) and to do Reclast? Your thoughts please. I so enjoy your book.

-Belinda

Dear Belinda,

Your doctor is right to be concerned about the side effects of Celebrex, but I don’t understand why he or she wants you to replace it with Reclast, which comes with its own set of potentially devastating side effects. I’ve written three blog posts about Reclast, so in case you haven’t yet, I urge you to read them:

ALERT: Reclast and Kidney Failure
ALERT: New Life-Threatening Reclast Side Effects
Reclast: The Miracle Oral Bisphosphonate Alternative?

Information is the best way to make decisions…

And remember, the choice is always yours!

Question & Answer #8

Thank you so much for your devotion to your work and for all of us who are concerned about our bones. My question is , what is happening to our bones when we shrink as we get older? Is it natural or can it be prevented and if so how?

-Joyce

You are most welcome, Joy! Thank you for the very kind words.

No, your bones do not have to shrink as you get older. If you follow a bone smart program like Save Our Bones, you can have healthy bones and an active lifestyle throughout your golden years.

However, as we age, we do tend to have issues with posture, which can make it appear as though we’re “shrinking” even when that’s not the case. If you have concerns about posture, I recommend you check out Posture Confidence, a series of great workout DVDs that are specifically designed to align your posture in only 10 to 15 minutes a day.

Stand tall and stay healthy…

Question & Answer #9

My husband and I started on the program about a month ago. We are loving it and my husband has lost the weight he wanted without any effort. However, he still has a craving for ice cream and is eating a fat free frozen yogurt almost every day. The product is “Eating Right” and the ingredients listed in order are non-fat milk, sugar, cultured non-fat milk, corn syrup etc. etc. I feel that the sugar and corn syrup alone are bad enough and wonder if I can find something else in a frozen dessert that would satisfy him.

-Jackie

Dear Jackie,

I’m so glad you and your husband are enjoying the program, and please give your husband my congratulations on his weight loss! That’s one of the “side effects” of the Save Our Bones Program: easy weight loss for those who need it.

You’re absolutely right to be concerned about the frozen yogurt. “Eating Right” is definitely a misnomer in this case; the large amount of sugar and corn syrup make it an acidifying food. But that doesn’t mean your husband has to give up his treat.

Your best option is to make your own frozen yogurt. Here’s one of my favorite recipes – it’s super quick and easy, and you don’t even need an ice cream machine.

Enjoy the yumminess!

Question & Answer #10

Does yoga work as well as weight training for bone health?

-Ginger

Dear Ginger,

As I write in the Save Our Bones Program, besides being a great stress reducer, yoga increases physical strength and flexibility, both of which are helpful in preventing fractures. Done consistently, yoga can be every bit as effective as weight training. Using your own body weight, yoga places healthy stress on your bones, and that stress triggers Wolff’s Law of Bone Formation, which I discuss in detail in the Save Our Bones Program.

And yoga has many other benefits as well. From the Save Our Bones Program:

This ancient Hindu discipline blends the body, the mind, and the spirit with the goal of achieving a state of perfect tranquility.

Practicing yoga on a regular basis can give a sense of emotional stability and clarity of mind. It consists of exercises and poses as well as calming breathing exercises, and is an excellent way to relieve stress.

Cardiologist Satish Sivasankaran and team published a study conducted at the Yale University School of Medicine on patients with established coronary artery disease (CAD). After taking six weeks of yoga and meditation, study participants who had heart disease had a 69 percent improvement in endothelial function (the expansion and contraction of arteries, veins, and capillaries necessary for blood flow).

If you’re looking for an effective, easy to follow program that is focused solely on building and supporting your bones, take a look at the Densercise System, a four-week program that incorporates weight bearing, resistance, and postural exercises.

The Densercise moves are easy to do, and I’ve designed them so they’ll effectively increase your bone density in only 15 minutes a day, 3 times a week.

Here’s to your bone health!

You see, the toothpaste that’s commonly found on store shelves is loaded with toxic chemicals, including fluoride. If you read The Missing Link, which is part of the Save Our Bones Program, you already know how detrimental fluoride can be to your bones and to your overall health. In fact, studies have shown a direct correlation between fluoridation and an increase in bone fractures, particularly the dreaded hip fractures.

But I Don’t Eat Toothpaste!

Granted, we don’t eat toothpaste, but the oral mucosa can rapidly absorb toxins, and thus, the sodium fluoride, artificial sweeteners and other chemicals often added to just about all toothpaste brands can end up in the bloodstream.

And this is not hearsay. A study published in the Archives of Oral Biology measured the blood fluoride levels of rats before and after they were given an oral dose of sodium fluoride solution. The laboratory rats could not swallow the liquid due to an esophageal ligation. The author concludes that,

“A marked rise in the plasma fluoride level was noted with the maximum concentration reached within 30–60 minutes.”¹

Make Your Own… and Save Your Smile

There are some toothpaste brands that don’t contain fluoride and other undesirable ingredients, but they’re not always easy to find. I like to stock up on my favorite brand, and when I run out, I make my own.

So here’s my recipe for a refreshing and good-tasting natural toothpaste.

To your health!

References

¹ Gabler W.L., “Absorption of Fluoride Through the Oral Mucosa of Rats.” Archives of Oral Biology. Volume 13, Issue 6. Pages 619-623. June 1968.

I have osteoporosis, and my doctor told me that the only way to get cured is to take the drugs. But I don’t want to, I’m really scared of them. I asked if there was a way to build bones without drugs, and he said that I’m stuck with the bones I have unless I follow his advice. I just found your website, so I’d like to know if what he told me is true.

-Eleanor

Dear Eleanor,

Perfect timing to find the Save Our Bones community! To answer your question, doctors seem to think that we’re stuck with what we have… unless we do what they say. But that’s not so, and I have to say that they might forget a basic principle of biology: that our cells are constantly reproducing and thus renewing themselves… if we provide them with the nutrients and with the environment they need. Bones are also made of cells that are alive and that need proper caring so they flourish, and that’s the basis of the Save Our Bones Program.

As a Biologist, I find this topic fascinating, and not only as it relates to bones. Because cells are the building blocks of all our organs in the body. So cell renewal is essential to health and to staying young and vibrant.

In fact, I’ve run into some eye-opening research about a natural substance found in a common food that has shown to help the body create rejuvenated cells, regardless of age. I’m sure you’ll enjoy reading about it here.

Click here for more shocking discoveries about cell rejuvenation.

Stay young and inquisitive!

Question & Answer #2

Can you tell me why these drug companies are continually given air time to advertise bisphosphonates, which as we know thanks to you,Vivian, are so deadly? The Boniva adverts featuring Sally Field spring to mind in particular?

-Fran

Dear Fran,

Pharmaceutical companies have the right to advertise the products they sell, just like any other company. What would the criteria be to ban them from advertising? But here’s what’s important: the responsibility of making the decision whether to use them or not is in our hands, regardless of the ads.

I did pick up on Sally Field’s starring role in the Boniva advertisements, and wrote a blog post about it titled ‘Boniva: What If Sally Field Told the Truth’.

If you haven’t read it yet, check it out. And if you want a good laugh, watch this short video about the Boniva ads that was featured on Saturday Night Live.

Keep asking questions!

Question & Answer #3

My osteoporosis is in an advanced stage, with almost constant pain. I am doing exercises, taking supplements, etc. But I’m not sure what supplements post osteoporosis requires. Most articles, etc. that I read deal with prevention of Osteoporosis. Can you help me?

-Helen

Dear Helen,

I hope you’re feeling better. To answer your question, in the Save Our Bones Program you’ll find tons of information about the Foundation Supplements, which are the bone-healthy supplements that build and strengthen your bones. They are not difficult to find exotic products. In fact, the Foundation Supplements are vitamins, minerals and antioxidants that are easily available just about anywhere.

You can also read about them – and get lots of helpful information on osteoporosis and osteopenia – in the free ‘RESTORE Report’. And if you’d like to bring your bone health to the next level, get the Save Our Bones Program. It’s risk free for one full year, so you have nothing to loose and everything to gain – including your bone density!

Best wishes,

Question & Answer #4

Can I overdose on Magnesium supplements? Thanks for clarifying.

-B. Oliver

Dear Oliver,

Most magnesium overdoses occur when ingesting too much Milk of Magnesia (an over-the-counter laxative and antacid) or Epsom salts. Some of the side effects of magnesium overdose are nausea, diarrhea, a slower heart rate, low blood pressure, and vomiting. An overdose can be more severe if someone has kidney issues.

On the other hand, it is impossible to overdose on magnesium from eating foods that contain it. And – you guessed it – magnesium is listed in the Save Our Bones Program as a Foundation Food.

With all the emphasis on calcium to stave off osteoporosis, magnesium has been all but forgotten by mainstream medicine. You see, every organ in the body requires magnesium for proper function. It also activates enzymes and contributes to energy production.

And because of its important role in bone health, magnesium is also listed In the Save Our Bones Program as a Foundation Supplement, where -among other things – I explain how magnesium acts synergistically with calcium. The recommended ratio between calcium and magnesium is 2:1, and the RDA is 320 mg for women and 420 mg for men.

To your bone health!

Question & Answer #5

I switched to the raw whole foods calcium product. The suggested amount is 750 mg daily. Is that enough? I was taking 1200 in the regular calcium supplements.

-Anne

Dear Anne,

The answer to your question is: it depends on your diet and lifestyle. If you follow the Save Our Bones Program, then 750 mg of calcium is plenty. Why? Because the Program is designed to help you retain most of the calcium where it belongs: in your bones. If you’re not following the Save Our Bones Program and are eating an imbalanced diet and perhaps taking acidifying osteoporosis drugs, then no amount of calcium is enough.

Think about this: almost everyone with an osteoporosis diagnosis is told by their doctor to take lots of calcium. So if calcium would be the answer, why are doctors also prescribing the drugs?

Stay natural!

Question & Answer #6

My husband is a chemical engineer and believes it is not wise to drink distilled water. Do you have any concerns about distilled water?

-Diane

Dear Diane,

I recommend drinking distilled water with a few drops of lemon to detoxify and to balance your pH. In The Missing Link, which is part of the Save Our Bones Program, I write this:

“All water, including distilled water, is made of two hydrogen atoms and one oxygen atom, so it is electrically neutral. However, the negative and positive charges are unevenly distributed. The electronic (negative) charge is concentrated at the oxygen end of the molecule. This ever-so-slight charge imbalance coupled with the highest level of purity found in distilled water helps create an alkaline environment, even though distilled water does test acidic for its pH.

The unencumbered and subtle negative charge in distilled water attracts the positively charged acidic waste products and helps flush them out of the body. Perhaps this is why another common myth about drinking distilled water is that it causes essential minerals to leach out of the body, but nothing could be further from the truth.Thanks to the cleansing action of distilled water, your body will have a more alkaline pH, which is essential to your bone health, as I write in the Save Our Bones Program.”

Here’s to the “chemistry” in your marriage!

Question & Answer #7

What is the role of vitamin K in calcium absorption? I know that it is a blood thinner and one should consult with a physician before taking it, but I also hear that it helps direct calcium to the bones and teeth. If it is so, what type of K should one take and how much?

-Margots

Dear Margot,

This is an excellent question, because just like I wrote in my answer about magnesium, vitamin K is also often forgotten by mainstream medicine. However, please note that Vitamin K is a blood thickener, not a blood thinner. Yet a large number of studies scientific studies confirm Vitamin K’s positive effects on bone-building processes. In fact, this vitamin is listed as one of the Foundation Supplements in the Save Our Bones Program. To get all the details and dosage information, read my comprehensive article titled “Vitamin K: Your Osteoporosis Knight in Shining Armor”.

Enjoy!

Question & Answer #8

I have been told I have osteopenia in the lumber spine -1.8 Also osteoporosis in the femoral hip -2.9 I have no pain or stiffness whatsoever,I am very supple. I am wondering if this is normal?

-Jane

Dear Jane,

Of course it is normal ! If you have the Save Our Bones Program you already know that osteoporosis is not a disease. And that the DEXA scan machines that focus only on bone density are not good (and reliable) bone health indicators. Because contrary to what the medical establishment wants us to believe, bone density is but one of the many components of bone health. Very dense and non-renewed bones may be more prone to fracture than supple and renewed bones.

Warm regards,

Question & Answer #9

In a 24 hour urine test my doctor said I spill too much calcium into my urine and not to bother to take calcium supplements because I’m not absorbing them. Should I not take any calcium supplements?

-Margaret

Dear Margaret,

Your doctor is giving you only half the story… You can – and should – take action to make sure you retain the calcium you take. That’s one of the basics of reversing osteoporosis and therefore, one of the main goals of the Save Our Bones Program. Please read my answer above to Anne about calcium.

And here’s my gift to you (and to your doctor): ‘The Ultimate Calcium Guide’.

To your strong bones!

Question & Answer #10

I have rheumatoid arthritis and take 9.5mg of prednisolone daily. I am following your programme of diet and supplements and find your ongoing tips very interesting and useful but can all of the things I am doing really negate the damage the steroids are doing to my bones.

-Brenda.

Dear Brenda,

Congratulations on your decision to follow the Save Our Bones Program, especially since you’re taking prednisolone on a daily basis! As you surely know, corticosteroids are used to reduce inflammation and to suppress the immune system. Unfortunately, these synthetic steroids deplete the body of key vitamins and minerals such as B6, Vitamins D and K, zinc, and potassium. So pay special attention to those, since they are also Foundation Supplements (except for potassium).

Keep up with the Program and have a healthy and happy 2012,