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Top 5 Bone-Building Tips For Spring

spring-bone-health

Springtime is a season of renewal – trees and plants revive, warm sunshine returns, and the days get longer. If you’ve experienced this past record-cold winter, you’re certainly glad that in the Northern Hemisphere spring is here and summer is on the way.

Let’s face it, it’s easy to get into an unhealthy rut during the cold, dark months. So today’s post is an inspirational reminder to break out of the winter “blahs” and take advantage of the new season to build your bones.

Fractures Increase In Winter!

Most of us recognize that walking on slippery ice and snow can raise your risk of falling. And, not surprisingly, a recent University of Michigan study showed that fractures (particularly of the wrist) increase during the winter, by more than 40%.1

So with the ice melting and the temperatures rising, spring is the perfect time to start afresh and commit to building your bones!

To help you get started, here are …

5 Ways You Can Take Advantage Of The Warmer Weather To Build Your Bones.

1. Eat Delicious, Bone-Nourishing Fruits And Vegetables In Season

Spring and summer are a perfect time to delve into seasonal produce and get creative in the kitchen. Enjoy the sunshine strolling through the isles of your local Farmer’s Market to shop for what’s in season in your area, and if it’s something you’ve never eaten, why not try it? If it’s something very familiar, you can explore new ways to prepare it.

Here is a list of seasonal foods for spring and summer. All of them (except for rhubarb) are Foundation Foods, which contain nutrients that are essential for strong, healthy bones. These foods form the basis for the pH-balanced Save Our Bones diet.

The Save Our Bones website is chock-full of recipes and bone-healthy food ideas, but if you’d like a compilation of over 200 creative pH-balanced recipes that are rich in bone-building nutrients, if you haven’t yet, you’ll want to check out Bone Appétit, the companion cookbook to the Save Our Bones Program.

2. Get Out In The Sunlight

When it comes to bone-building supplements, you might think of tablets, pills, or capsules. But Vitamin D, a Foundation Supplement in the Program, is best obtained from sunlight.

Very few foods contain this crucial, bone-building vitamin that also acts as a hormone in the body. And there is conflicting information about how much Vitamin D you should take in supplement form. When you obtain it from sunlight, however, your body regulates the amount so there’s no risk of overdose.

Savers already know that Vitamin D synthesis occurs when the skin is exposed to sunlight. So your skin needs to be free from sunblock or sunscreen. To avoid skin damage, keep your time in the sun short – no more than 20 minutes if you have light skin, 30 minutes for dark-skinned individuals. This also varies depending on the time of the day.

And break out the bathing suit for your daily dose of Vitamin D! The more skin that’s exposed to the sunlight at one time, the better.

3. Stay Well Hydrated

Drinking plenty of water is crucial for your bones all year round, but it bears special mention in spring and summer. Your body starts producing a lot more sweat in warm weather to keep you cool, creating a much greater need for water. And in the spring, the temperatures can get warm unexpectedly.

Keeping yourself hydrated in warm weather is not just about staying cool. Dehydration actually hurts your bones, because your body produces bone-destroying stress hormones in response to the lack of water. If you are chronically dehydrated, it’s more than likely your bones are losing density.

So remember to carry water with you even if the day is not hot (yet) and drink plenty of it. The reality is, if you wait until you are hot and thirsty to take a drink, you are already dehydrated.

4. Spend 30 Minutes A Day Outdoors Practicing Weight-Bearing Exercises

Walking is one of the simplest (and one of my favorite!) weight-bearing outdoor exercises to build bone. There are plenty of other weight bearing activities too, such as jogging, tennis, lifting free weights, and aerobics. This is also a good way to get your skin exposed to sunshine – and it will improve your mood. This brings us to the 5th and final tip…

5. Have A Positive, Optimistic Attitude About Your Bone Health

Cold winter temperatures can bring on a gloomy mood, sending your body into chronic stress and the production of bone-destroying cortisol. On the other hand, a happy mood is excellent for your bone health, as explained in the Save Our Bones Program. In fact, all of Chapter 14 is devoted to the subject of stress reduction and how it benefits your bones. It gives you 10 easy yet powerful ways to reduce stress and other practical ideas to lower cortisol levels.

And as the weather warms up, here’s more good news for you. Research has revealed that warm weather – in contrast to very cold or hot weather – improves more than just your mood.

It turns out that warm, sunny weather actually boosts brain function in multiple ways. The study found that the more time people spent outdoors in the spring, the better their memory, cognitive function, and mood.2

So take advantage of all spring has to offer, and your bones will thank you!

Till next time,

References

 
1 University of Michigan Health System. “As the temperature drops, risk of fracture rises.” ScienceDaily. 3 February 2014. Web. www.sciencedaily.com/releases/2014/02/140203101003.htm
2 Keller, Matthew C., et al. “A Warm Heart and a Clear Head: The Contingent Effects of Weather on Mood and Cognition.” Psychological Science. 2005. 16(9),724-731.

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16 comments. Leave Yours Now →

  1. Lynne April 27, 2014, 9:23 pm

    I faithfully print out and read your postings and would like to know how to get rid ofg the logo for”Doctor Trusted” that appears on every page printed over your words so I can’t read them?

  2. Carmen Johnson April 27, 2014, 2:38 pm

    Will like your opinion about “Bonexcin” . From what I have read and some research is the best. I am sort of skeptical about the side effects, from what I read are very hard on your body on other medications that Drs. recommend. Appreciate respond. Carmen

  3. Eileen April 26, 2014, 8:54 pm

    Hi Vivian,
    Thanks for the tips especially the one about stress :)
    My question is about Strotium – been recently told I had osteoporosis , not surprised . Research shows Strotium is being used in Europe instead of drugs , just started it – Dr.s Best Bone builder – What do you think ? Also about to do PRP any thoughts ? Thanks so much

  4. Joy Gouyd April 26, 2014, 8:46 pm

    my recent blood work said I have a lot of inflammation in my body which causes pain. What food do I need to eat and what to stay away from. I have been drinking tart cherry juice every day as I heard this is good for inflammation.
    Joy

  5. mary Baird April 26, 2014, 9:44 am

    Hi Vivian,
    A friend is on Prolia (for about a year now) and is ready for another injection. Can she safely come off of it now and begin working on reversing her osteoporosis naturally? She was told she “can’t come off of it” because the effects will actually damage her bones, making her BMD lower than when she began the drug. Can you clarify the effects of coming off of Prolia or other drugs? Thank you,
    Mary Baird

  6. joy markman April 25, 2014, 12:19 pm

    Hi Vivian, I would not like to stress you, but chocolate is according to a book I’m reading, is not good for you! Apparently, apart from all the good things chocolate does for you, there are also negative effects. Chocolate has high Copper levels, Chromium is a trace mineral of copper & the high sugar content in high chocolate consumption increases chromium requirements, & the high copper, low chromium ratio creates an increased risk of bone loss. Plus excess copper levels also lower sulphur levels & are a common cause of osteoarthritis! I don’t know if you have come across any of this. Thanks for all your information. Regards Joy

  7. Jan April 24, 2014, 5:42 pm

    Thanks very much Vivian, thanks for that and the reminder to stay hydrated as well. The weather in the north of England (UK) is picking up. Lovely sunny day today and am looking forward to all the seasonal produce, feel healthy just looking at it! And of course the sunshine encourages more walking. I bought some alkaline goodies from a new health shop – buckwheat and sweet potato noodles, chia & hemp seeds and flaked millet. I’ve been making millet & ground almond porridge for breakfast. When it’s cooked I add freshly ground flax, sesame & pumpkin seeds (done in a coffee grinder) together with a sprinkle of cinamon and a teaspoon of coconut oil. Add more water if too thick. Sometimes a few blueberries get flung on top. Really filling and healthy I think.

    • Vivian Goldschmidt, MA April 25, 2014, 8:15 am

      Sounds wonderful, Jan. :)

  8. Helen April 24, 2014, 10:45 am

    Hi Vivian,
    Thank you for your 5 Top Bone Building Tips for Spring! You lifted my spirits after a very long, cold winter.
    Helen

    • Vivian Goldschmidt, MA April 24, 2014, 11:56 am

      You’re very welcome Helen! Enjoy the warmer weather :)

  9. Diane April 24, 2014, 10:02 am

    Anyone heard of hazelwood jewelry that helps absorb the excess acidity in your body? My daughter turned me on to them at the website hazelaid.com. They’re meant to help with skin conditions and even pain but I thought maybe it would also help with the acidity in our bodies causing osteoporosis. So I’m trying a bracelet, couldn’t hurt!

    • Vivian Goldschmidt, MA April 24, 2014, 11:55 am

      Haven’t yet looked into wearable pH balancing products in great depth yet, but it can certainly not hurt, as you write :)

  10. Meg April 24, 2014, 8:15 am

    Hi Vivian! Beyond walking or running, how about heavy duty gardening? Where does that activity fit in to bone-building activities? That is my passion and this time of year I love the digging and planting (soon), even the carrying and pulling and pushing! Of course, the best part is the organic veggies and fruits that come from the labor!

    Am a many-year believer in you and have spread the word about Save Our Bones. Thank you for all of the new information and the wonderful website. Meg

  11. Crete Sham April 24, 2014, 3:36 am

    Hi Vivian, thanks for the health tips.
    Over here we are just going into Winter! But fortunately we have lots of sunshine even during winter, and fruits and veg available, so I can follow all your good advice!
    Love,
    Crete

    • Vivian Goldschmidt, MA April 24, 2014, 7:47 am

      Yes, the Save Our Bones community crosses hemispheres! I am so glad you are able to get sunshine and some fresh fruits and veggies even in winter. :)

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