The Save Our Bones Daily Double Challenge #7
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What: Eat at least 3 foods that are high in zinc.
Why: Better known for its role in keeping the immune system strong, zinc is a seldom-mentioned key nutrient for bone health. For that reason, it’s listed as a Foundation Supplement in the Save Our Bones Program.
Zinc is actually found within bone in the form of hydroxyapatite crystals. It performs an astonishing array of vital bone-building processes that regulate bone turnover. For example, zinc is required for the proper functioning of an enzyme called isoenzyme ALP-2, which is produced in the liver. Isoenzyme ALP-2 has a pH of 10, and it helps osteoblasts in the process of building bone. In addition, zinc-activated isoenzyme ALP-2 is required for Vitamin D to do its job in building bone.
None of this would happen without zinc! Not surprisingly, a study in the Journal of the American Geriatrics Society found that people with osteoporosis had low zinc levels.1
How: Make a point of eating foods high in zinc. I recommend eating at least 3 different zinc-rich foods for variety and balance, and to avoid the temptation to load up on a single food.
Foods containing zinc are delicious, and make great bone-healthy snacks. Here are some tasty alkalizing options, which also happen to be Foundation Foods in the Save Our Bones Program:
Some foods that are highest in zinc are acidifying. As Savers know, acidifying foods are not off-limits. Just take the acidifying effect into consideration as you choose your zinc-rich foods and plan your meals and snacks. These are some delicious acidifying options, also Foundation Foods:
Here are some delicious suggestions for pH-balanced combinations: yogurt topped with sliced almonds and chopped cashews; almonds drizzled with dark chocolate; turkey burgers with tahini.
Enjoy these yummy, zinc-rich foods as you meet Challenge #1. Now on to…
What: Do at least 15 repetitions of the Reverse Wrist Curl.
Why: An osteoporosis or osteopenia diagnosis brings with it a fear of falling, because falling is the primary way that fractures occur. In addition to balancing exercises and other preventative measures, it’s also important to strengthen those areas of the body that tend to “catch” a fall.
The unfortunate truth is that falls can happen, even if you’re actively working to prevent them. What’s more, fractures can happen even with normal bone density.
So it’s very important to prepare your body to land well in the event of a fall.
That’s why Reverse Wrist Curls are part of this Daily Double Challenge. The wrists tend to take the force of many falls, resulting in fractures to that area. As the saying goes, your body is only as strong as its weakest link, so strengthening your wrists makes a lot of sense.
How: Sit on the edge of a bench or chair. Place your forearms on your legs so that your wrists are slightly out over on your knees. Hold a bar, dumbbells, or even cans of soup in each hand. Whatever you use, make sure the weight doesn’t seem excessive.Turn your hands palm-down and let your wrists relax. Keeping your forearms in place, raise the weights up using only your wrists. Lower the weights back down. This is one set. Do at least 15 sets.
This exercise helps build muscle strength and flexibility, and because it’s weight-bearing, it also promotes bone density.
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The reality is that there are vulnerable areas in your skeletal system, such as the wrists and ankles, that are prone to fracture. That’s why Densercise™ targets key fracture-prone areas with density-building exercises that also increase flexibility and strength.
Based on Wolff’s Law, the moves in Densercise™ combine weight-bearing, postural, and resistance exercises that are specifically designed to increase bone density. Practicing these moves three times a week for just 15 minutes is enough to build your bones and prevent dangerous fractures.
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Till next time,
1 Atik. “Zinc and senile osteoporosis.” Journal of the American Geriatrics Society. 31:790-791.1983.