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Discover the top 14 things you’re doing that are damaging your bones.

The Save Our Bones Daily Double Challenge: Day #5

daily-double-challenge

Challenge #1

What: Avoid all foods that contain added sugar for one full day.

Why: It is no secret that sugar causes a myriad of health problems, including weight gain and tooth decay – to name the most commonly known. But few are aware of sugar’s deleterious effect on cartilage. Caused by the Maillard reaction, this process takes place when simple sugars (glucose and fructose) combine with proteins, aided by normal body temperature.

As a result of this combination, Schiff bases and glycosylamines are formed. When blood glucose levels remain elevated, non-enzymatic glycation converts Schiff base molecules into more stable molecules, known as Amadori compounds. After several steps, Amadori compounds are further converted into the infamous and unfortunately irreversible Advanced Glycation End products (AGEs).

AGEs are notorious for causing degenerative eye conditions and other tissue damage, especially in diabetics. AGEs also weaken and eventually damage collagen, leading to bone deterioration and arthritis.1

Anything that weakens collagen has a negative impact on your bone health. As I wrote in the Save Our Bones Program,

“Bones are made up of 65% mineralized collagen that gives bones their solid infrastructure and 35% collagen matrix shaped like a crisscrossed protein similar to a beehive.”

While all carbohydrates ultimately end up in the blood as glucose, eating simple carbohydrates without fiber to slow down its absorption spikes blood sugar, thus facilitating the Maillard reaction and increasing the presence of AGEs.

How: For one full day, stay away from all foods that contain added table sugar (sucrose). Of course, always avoid high fructose corn syrup – HFCS.

You might be surprised to find that foods like pasta sauce and bread more often than not have added sugar. Read labels carefully, and if you crave sweets, grab a fruit or a vegetable instead. Even though fruits and most vegetables contain glucose and fructose, they are also fiber-rich foods, thus preventing a blood glucose spike.

Challenge #2

What: Do a minimum of 10 consecutive repetitions of the Chair Knee Lift move.

Why: The Chair Knee Lift move strengthens the hip bones, as well as both hip and core abdominal muscles. Besides giving you a more youthful and fit appearance, well-toned abdominal muscles help support the spine.

Resistance exercises such as the Chair Knee Lift build muscles that support your bones, and can be targeted to effectively strengthen vulnerable areas to prevent fractures.

Besides the obvious advantage of strengthening the bones themselves, strong muscles that surround bones actually help increase bone density due to the pressure they apply on bones. This according to the now confirmed Wolff’s Law of bone formation.

How: Stand behind a chair for support with feet hip-width apart. Lightly grasp the chair with both hands and slowly lift knee to waist height. Then lower the knee to complete one count of the move. Alternate sides for the duration of the exercise.

And here’s an important tip. While nutrition, the right supplements, and your lifestyle are important, exercise can become your ‘secret weapon’ in the battle against osteoporosis. But not just any exercise. The key is to practice targeted moves such as the Chair Knee Lift that build your bones and keep you fit.

I created the Densercise eBook System to help you:

  • Get on the road to reversing osteoporosis and osteopenia
  • Regain youthful vigor
  • Avoid prescription drugs and their side effects
  • Improve flexibility and increase strength
  • Tone your muscles to achieve a youthful look
  • Build and maintain “Super Youthful” Strong Bones

What makes the Densercise eBook System special is that it only takes 15 minutes a day three times a week to get the results you’ve been looking for.

Try my simple, yet incredibly effective Densercise eBook System risk free. If you’re not completely satisfied with it, simply contact Save Our Bones within 60 days of purchase for a 100% refund, no questions asked.

Click here to learn more →

Stay strong and healthy!

References:

1 Freeman, M. A. The fatigue of cartilage in the pathogenesis of osteoarthrosis. Acta Orthop. Scand. 46, 323–328. 1975.

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34 comments. Leave Yours Now →

  1. Andy McIntosh May 13, 2012, 2:16 pm

    Question. When I eat oranges or other citrus my mouth gets very sore. Can you recommend a natural way to deal with this other then not eating it at all? Thank You.

    V/R Andy McIntosh

  2. Rita May 11, 2012, 12:07 pm

    all the medical peole i have discussed this issue with are skeptical about it. however in spite of that i think i am on the right track with this program. however i find it very difficult to stick to the acid alkaline 20/80%diet, especially because we eat out a lot, but even at home i am never sure that i am eating anywhere near that reccomendation.

  3. Nicole May 10, 2012, 4:35 pm

    I know sugar is a no-no but what about honey? Is is beneficial or should we stay away as well? I (we) couldn’t thank you enough for all your tremendous work & advice. Please keep it up. We need you – Nicole

  4. Bettie May 9, 2012, 3:51 pm

    I take the Algae-Cal for my osteoporosis. You can order from the internet. It is an all natural (no rocks) plant sourced calcium. I think between it and and the Save our Bones program my bones are going to be ok. Don’t care how much my gyno gripes about me not taking drugs!

    • Wilson July 27, 2012, 12:28 am

      if you can, be sure to take the name brand Synthroid – not the generic. There IS a direcffnee. I have been on it for 12 years now. It made all the direcffnee in the world for me – if you don’t start to feel better, push your DR to up your dose – remember “just because it is in the normal range does not mean it is normal for me” – my normal is at the very top of the range, that is where I feel like myself again. My DR is good with this and doesn’t hassle me about my high dose, my previous DR thought if you met the minimum range you should be fine. I hope you start to feel like your old self again quickly!

  5. Bettie May 9, 2012, 3:48 pm

    Does anyone do the liver/kidney detox that I think Vivian talked about in one of her emails?

  6. Nu Ly May 9, 2012, 7:56 am

    I bought the download Densercise last year. The chair knee lift excercise,
    I can do it without grasp a chair. I bought the CD Yoga for a pain free
    life, she is flexible, it’s amazing, Yoga is for the young not for me.

    Usually, I seldom eat sugar, no cake, no biscuits, even I take cappucino,
    no sugar. I enjoy reading your e-mail, thank you.

  7. Ann Plumery May 8, 2012, 9:03 pm

    I purchased your program about two years ago and received regular e-mails from you up until about 2 to 3 months ago. This is my second attempt to be returned to the e-mail list and continue to receive osteoporosis information. Looking forward to hearing from you. Thank You Ann Plumery

  8. Lynn May 8, 2012, 8:28 pm

    Hi Vivian,

    What brand of vitamins/calcium due you take?

    Thank You
    Lynn

  9. Margaret May 8, 2012, 5:15 pm

    Dear Vivian, on April 19th I ordered a scratch & dent book.I live in B.C Canada .I Paid $6.for a Postal Money Order for security reasons for a total of $42.84 U.S. funds.This was returned to me 19 days later asking me to submit another cheque payable to you personally and not to Save our Bones which was what I had been instructed .Initially the Post office would not refund the money because of regulations.After much discussion they did exchange the first M.O.for one designated to you, but I had to pay and additional $8.52 –Would it not have been possible for the first cheque to have been endorsed over to you ? I do enjoy your teaching.Marg.

  10. Barbara May 8, 2012, 3:24 pm

    I recently started on the lowest dose of Synthroid. I have osteoporosis in my hips and osteopenia in my hips. I am petrfied of what the Synthroid will do. My thyroid results were not that bad – 5.5. From what I understand, there isn’t much you can do – dietwise – about your thyroid.

    • Bettie May 9, 2012, 3:40 pm

      I also take synthroid. Mary Shomon who is a thyroid advocate and you can find her on about.com says that it has been proven that synthroid, etc. does not deplete bones. The ones who have to worry more are the ones who are hyperthyroid not hypo. She has a very good website and forum for those of us with a thyroid problem.

  11. Maureen Whetstone May 8, 2012, 2:25 pm

    I would like to see more responses from you to some of the questions asked. I realize it would be impossible to answer all of them but a few important ones would be nice to see.

    I am thinking of buying your book but at the moment there’s too much emphasis on your sales pitch and not enough answers. I would appreciate your comments.

  12. Mary L May 8, 2012, 9:47 am

    Its wonderful to read positive experiences of those who have used your advise Vivian. So l want to join also. I am ordering my book this week and looking forward to using it daily. Already, l have started the chair/leg lift exercise. But I think l missed Something interesting which is balancing the Alkaline/Acid. How is this done? Excuse my ignorance, please.

    Mary.

  13. Sandra Morse May 8, 2012, 7:43 am

    I just wanted to say thank you for the chair knee lift exercise–I tried it & it worked well for me–I have Parkinson’s disease, I walk every morning (weather permitting). I plan to use the chair knee lift exercise often’

  14. Liz May 7, 2012, 11:39 pm

    I am 57 years old and am taking Synthroid for at least 8 years. I know that this drug causes osteoporosis and I don’t know what else to do. I can’t go off it because of many problems that come with it if I do. I tried a product I found on the internet call “THYROMINE”. Using Synthroid and Thyromine eventually caused extreme cases of diarrhea few times a day everyday, heart pounding, jumpy, blood pressure went too high and caused also a reverse from hypothyroid to hyperthyroid. I had to stop THYROMINE and continue with Synthroid for the rest of my life. I already am having problems with my joints, muscles and bones. What am I suppose to do? At this rate, my bones will just get worst.

    • Joyce Maxwell May 10, 2012, 4:04 pm

      You MUST go over ALL this with your personal DR who knows your case & test results serially. Sounds like the THYROMINE is also a thyroxin med & made you THyrotoxic with the resulting Dangerous Symptoms. Stick to the precisely prescribed dosage of Synthyroid RX to maintain proper control & have regular check-ups with your Dr.
      Blessings for Good Health; GW Maxwell,MD

      • Joyce Maxwell May 10, 2012, 4:10 pm

        Addenda: As long as you take proper dose of Synthroid to keep Thyroid Function Normal Range, there will be no extra stress on your Bone Health from Synthroid. GWM

    • Bettie May 9, 2012, 3:43 pm

      Taking synthroid has not bothered my bones. A study showed women who took synthroid did not have osteoporosis any worse than those who did not. You can go to about.com and find Mary Shomon website about thyroid disease. She has a good article about osteoporosis also.

  15. K M May 7, 2012, 8:26 pm

    Vivian,
    I get so busy that I often forget to do the simple requirements that will save my own health I have also been sick for 4 weeks with a cough. I really appreciate the emails that you take the time to send me I ACCEPT YOUR CHALLENGE THIS WEEK.

  16. farida May 7, 2012, 6:45 pm

    Thanks for these two tips. I wait for your emails and incorporate them in my life.
    Should we avoid honey as well, or is that a “healthy” sugar?
    With gratitude!

    • Daljeet Chana May 8, 2012, 4:17 am

      Yes, I’d like to know too as I have organic yougurt with Manuka honey daily!

  17. Ita May 7, 2012, 1:45 pm

    Love that exercise. thank you .Ita.

  18. theresa Drontle May 7, 2012, 12:24 pm

    vivian I ordered a scratch and dent save our bones book on April 18th and have not received it yet. I paid with a personal check. I have been following your articles and have learned a lot already. Keep up the good news. Thank you

  19. Geraldine Moore May 7, 2012, 12:20 pm

    This is a wonderful exercise I can do while watching television. I so appreciate all the ones you have given us.

    Thank you so much you have become such a part of my day.

    gerri

  20. Geraldine Moore May 7, 2012, 12:17 pm

    This is a wonderful exercise and I appreciate all the ones you have given us for our bones. It is so easy and I can do this one while watching Televison.

    • Vivian Goldschmidt, MA May 8, 2012, 12:28 am

      Indeed… No more couch potatoes in the Save Our Bones community :)

  21. Leslie (Ms. L.) May 7, 2012, 10:39 am

    Hi! Vivian,

    Thank You For Letting Us Know About How Sugar Affects Our Bones, And Also The Knee Lift Exercise And What That Does For You And Your Bones!

    LOVE, MS. L. (LESLIE)

  22. Avis Mawson May 7, 2012, 10:02 am

    Good one Vivian. I need all the help i can get. Thank you. I shall certainly do this – it’s an fairly easy one and I’m sure it will help me.

  23. Debbie Harrison May 7, 2012, 9:39 am

    Thanks for all your info. good information.

  24. Feona May 7, 2012, 4:14 am

    I’ll certainly try these two simple challenges! This is good advice, Vivian, and something we can all do. After following your acid/alkaline balance advice, I’m delighted to tell you that my last blood test showed I had no inflammation at all in my body and that my bone profile (not sure what that is in blood test terms) and cholesterol levels were also healthy. At last!

    • Vivian Goldschmidt, MA May 8, 2012, 12:26 am

      Excellent news, Feona! Keep up with the Program :)

      • Jorge July 25, 2012, 7:32 am

        Iodine, L-Tyrosine, Coleus Forskohlii, a B Complex, and even some antioxidants are good for Thyroid htlaeh but the others are partially right that you should consult a doctor to see how much of these would be appropriate for you and to verify just how low your Thyroid is functioning. Good luck and I hope I helped!

      • Bettie May 9, 2012, 3:46 pm

        Vivian, I wish you would do a study on people who are hypothyroid. I have Hashmitos and everything I have read from thyroid experts says people who are hypo do not have to worry about their meds making osteo worse it is those who are hyper. A study showed women who took synthroid or levo did have osteo any worse than those who did not. I had osteo before ever diagnosed with thyroid condition and have been taking synthroid for 4 years and my osteo has not gotten any worse.

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