Vivian Answers Day #18: Vitamin B12, Wheatgrass Juice, Tap Dancing, Stair Climbing, Loss Of Height And Osteoporosis, Bone Healthy Frozen Yogurt, Yoga And More!
Question & Answer #1
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!
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?
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.
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!
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?
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?
Just curious why you say not to…thanks I am really enjoying reading your material; I’m new to you and I can’t wait to have improvement!!
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.
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?
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.
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:
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?
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.
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.
Luscious Lemon Yogurt Freeze
3 cups strained or Greek-style plain (unflavored) whole-milk yogurt
1/3 cup honey, liquified (you can adjust sweetness to taste)
1 tablespoon lemon juice
2 tablespoons grated lemon rind
In a large bowl, mix together yogurt, honey, lemon juice and lemon rind.
Freeze the mixture in a shallow metal pan until solid, about 6 hours. Break into chunks and process in a food processor until smooth and creamy.
Refrigerate for at least one hour.
Garnish with mint leaves and sprinkle with slivered almonds (optional)
Enjoy the yumminess!
Question & Answer #10
Does yoga work as well as weight training for bone health?
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!