Over the years I've come to be known as a “bone health advocate” among my friends and neighbors. I see it as my duty to share my knowledge with others and to tell them about our community. And when I do, I tend to describe the Save Our Bones community as a resource complete with “nutritional and lifestyle” information that empowers people from all around the world to take control of their bone health and to reverse it naturally .
So today, I'd like to focus on the “lifestyle” component of your bone health improvement. Bone health requires more than just eating the proper foods. There are many aspects of daily living, some of which we rarely think about, that can impact your health in general, and your bone health specifically. Here are three simple lifestyle changes that can have a profound effect on your bone health.
1. Get More Sleep
Did you know that how well you sleep can actually affect your bone health?
It’s true.
Benjamin Franklin, one of America's most beloved Founders, had it right when he said, “Early to bed and early to rise makes a man healthy, wealthy, and wise. “
He may not have had access to the scientific studies we have today, but he knew intuitively that good sleep patterns affect our well-being.
A 2004 study of 1,506 men and women from age 55-84 showed a correlation between osteoporosis and those who slept for less than six hours.1
You see, during sleep, cortisol, also known as the “stress hormone”, decreases to a healthy level. Without adequate sleep, the body's natural ability to bring cortisol levels down is limited. And an increase in cortisol levels acidifies the body's pH thereby leeching more calcium from the bones.
On a more practical level, you're more likely to fall and fracture a bone when you're sleep deprived.2
So for a restful sleep, here are a few tips you can try:
- If you’re in a noisy environment, try a “white noise” machine to block out extraneous sounds.
- Try not to eat at least two hours before your bedtime.
- Try to eliminate all light sources from your sleeping area. Even a small amount of light can interfere with your body’s time clock.
- Don’t drink anything with caffeine before you go to bed.
- Relax. I know, easier said than done, but work toward making it a bedtime habit to meditate, listen to a relaxation tape, write in your journal, do some deep breathing, or simply sit quietly and contemplate.
Also this is worth noting: In a study published August 1, 2010, researchers from the West Virginia University (WVU) School of Medicine have determined that getting seven hours of sleep is best for maintaining optimal heart health. 3
2. Keep Your Cell Phone Away
In our hurry-up culture, many of us couldn't live without our cell phones. We're so attached to them that we might as well have them grafted to our bodies. But you might want to think twice about where you keep your cell phone.
Researchers in Turkey studied a group of 150 men who all used clips to attach their cell phones to their belts. These men all had their phones attached to their belts for about 15 hours a day, and they had all been using their phones for about six years. The researchers used a special x-ray technique to measure pelvic bone density at the spot where the men carried the phone, and at the corresponding spot on the other side of their body. 4
The results showed a reduction in bone density on the side where the men carried their phones.
The authors of the study conclude that “It would be better to keep mobile phones as far as possible from our body during our daily lives.”
These are preliminary findings and still considered anecdotal, but they do raise interesting questions about the effects of electromagnetic fields on bone health. Yes, these findings are not conclusive, but do you want to take a chance with your bone health?
So here are some important tips for when you're not using your cell phone:
- Whenever possible, carry your cell phone in your purse or briefcase
- When you're in your car, take the phone out of your pocket or off your belt and place it on the seat as far away from you as possible
- When you're at the movies, put the cell phone in your cup holder
- When you go to bed, don't keep the cell phone right next to your bed
- When you're at work, put the cell phone in a drawer, or at least move it to the back of your desk, away from your body
3. Be Curious
Curiosity may have killed the cat… but it could save your bones!
When Douglas, my oldest son, was about six, we were returning from a fun day at a water park. I was tired after trying to keep up with him all day, and all I wanted was to get into the house and start dinner.
To digress, let me tell you a little bit about Douglas. As a young child, he was insatiably curious. I'm pretty sure “What's that?” was his first full sentence. It was always, “What's this,” “What's that?” to the point that it would have been very easy to tune him out. But I thought it was important to nurture his inquisitive spirit, so I always tried to answer his often non-stop questions.
On this particular day, just as we approached the front door, Douglas did his usual “What's that?” routine. It would have been so easy to brush him aside, to say, “It's time for dinner, I'll look at it later.” But I stifled my instinctive response and glanced over to where he was pointing.
Not wanting to unduly alarm Douglas, I barely managed to contain a shriek. His “what's that” turned out to be a Cottonmouth snake, one of the most dangerous and venomous snakes in Florida. If I hadn't paid attention to Douglas, we could have stepped right into its path.
Fortunately, I was able to contact one of the maintenance workers for our housing complex, and he quickly caught and relocated the snake, so all was well in the end.
The rather obvious object lesson here is: be curious. Ask questions. Explore. Remember that knowledge is power. There are many “snakes” in our path: from doctors who use scare tactics to “scholarly” articles touting the benefits of the new “miracle” osteoporosis drug.
Don't allow anyone or anything to have power over you, especially when it concerns your health. Yes, it can be confusing, yes, there are many “experts” all feeding you seemingly conflicting information. But you can take charge by learning and becoming better-informed.
You're already doing that. The wonderful members of the Save Our Bones community are indeed an inquisitive lot. Your curiosity and willingness to gather knowledge are what brought you here. Use that curiosity to remain in charge. Seek out studies and the latest information.
Your doctor's office is an extremely important place to flex your curiosity muscles. Don't take whatever your doctor says as gospel.
On a lighter note, why do you think they say that doctors are “practicing” medicine?
So don't let fear of what your doctor might say or think keep you from getting the truth. As Thomas Jefferson, another American Founder, declared: “Question with boldness.”
References
1 Foley D, Ancoli-Israel S, Britz P et al. “Sleep disturbances and chronic disease in older adults”. National Sleep Foundation Sleep in America Survey. 2003.
2 “Importance of Sleep : Six reasons not to scrimp on sleep”. The Harvard Women’s Health Watch. 2006.
3 Sabanayagam C; Shankar A. “Sleep duration and cardiovascular disease: results from the National Health Interview Survey”. SLEEP. 2010.
4 “Effect of electromagnetic field induced by radio frequency waves at 900 to 1800 MHz on bone mineral density of iliac bone wings.” Journal of Craniofacial Surgery Sept. 2009.
Hello, wondered if you can help me please? I am 48 (not yet gone through menopause). My mother had osteoporosis and hypothyroidism. I truly believe I also have hypothyroidism but despite trying to get a diagnosis I am still labelled as ‘suspected’ at most. Doctors here in the UK point blank refuse to treat me despite me having many symptoms. Private treatment/consultations are not an option for me. Now I am told my “bones are not within normal range”. I will find out more after a telephone conversation with my GP scheduled in a few days. I do not eat meat and have not done so since I was 18, I have many food allergies (dairy, wheat, yeast , sugar, grapes, alcohol). I eat a little fish occasionally (tinned tuna or maybe haddock or cod). I average around 7000 to 10000 steps per day. I suffer from debilitating fatigue sometimes. Just started taking store bought magnesium and vitamin D. Can you help me turn things around? Any advice would be very much appreciated. Thanks, Frances
I just ordered the exercise program and plan to start right away. I am 65, and was diagnosed with osteoporosis about 10 years ago.
I already work out strenuously about 4-5 times a week, including some cardio (dance, stair climbing and tabata), some body weight and free weight strength exercises, and stretches. I see some very good results in terms of my energy and strength, and don’t want to give it up. Is it ok just to add the densercises to my existing routine 3x a week, or. do I need to cut anything back in order to achieve the bone density results? I’ve purchased a lot of home workout programs that have different stated goals, and find it frustrating, since of course I want it all–a great looking, strong, healthy body for the rest of my life. Thanks.
Hi I am 43 years old and have been on HRT for 11 years due to a hysterectomy. I had a bone denstity scan yesterday and was told that the result for my hips showed that it is now 7.9% worse than my last scan 7 years ago. This has quite frightened me. I have now been put on Adcal-D3 twice a day. Can changing my diet help? And what should I be eating as I am a vegetarian? I was told to drink more milk but read somewhere that milk is not a good thing to take. Any advice greatly appreciated.
Donna, changing your diet to the pH-balanced approach advocated by the Osteoporosis Reversal Program can definitely help, but the program is much more than a diet plan — it’s a multi-pronged approach that includes diet, supplementation, exercise, and lifestyle. And you’ll find that the program is great for vegetarians; although you can eat meat on the program, it’s certainly not required. 🙂
For info about why milk is not recommended, and is a poor source of calcium, read https://saveourbones.com/osteoporosis-milk-myth/
Reading your newsletters reg. Foxamax I stopped taking it after 8 yrs. However, I had to go on prednisone on and off for the past yr. I had asthmatic phemonia, dr. informed me this med. takes calcium from the bones and I should be on some type of med. now what do I do. I am afraid to go back on med. I do take calcium 2000 and vit D. thank you
I am 78 years old , in very good health (only pills I take are vitamins -quite a few
My recent bone density showed a decline. Two years ago I only had osteopina. I go to the gym 5-6 days a week and I walk everywhere; vey active lifestyle. In addition I eat a very healthy diet and have done so most of my life. My husband is pressuring me to tske medication. I took fosomax several years ago for about five years – went off it when all the bad press came out. He is afraid of a stooped back -I never had good posture.
I know you will say “buy the book”. My husband will say “it’s a waste of money”. HELP!
Posted on Hi there, I discovered your blog by the use of Google at the same time as secrahing for a similar matter, your web site came up, it looks great. I’ve bookmarked it in my google bookmarks.
Excellant articals, thanks.
I’ve been eating more fruits and vegetables in the past year. Also, I’ve been lifting weights and walking. I run a little. In my forties and menopausal right now. My bone density went from -1.7 to -2.1 this past year because my hormones are working against me. I’m staying with Vivian’s plan because I still believe it is best for my bone health. Anybody else in the same situation and needing support too?
Can someone tell me how Bikran Yoga helps with osteoporosis? I’m led to believe it strengthens one’s bones but I want to know how?
Bikram youa is hot yoga where you do 26 poses in 90 minutes.
Hi Catherine,
Yoga can help with bone strengthening, holding the weight bearing poses. However, I would be cautious about Bikram’s Hot Yoga as it is done in rooms set to about 41 C (105.6 F) to induce sweating. The room is too hot for the sweat to evaporate and can lead to over-heating of the body or heat stroke. (Dizziness, fainting, increased heart rate beyond normal.) Chances of injury are greater as the heat sometimes allows one to stretch too deeply.
Check Vivian’s exercises for increasing bone density — you don’t need any special equipment. Or, if you can afford a good rebounder (mini-trampoline), regular rebounding can help increase your bone density. (It works for the astronauts!) Here’s a link to helpful info on rebounding. https://www.qibounding.com/rebounding_videos.html
Scroll down to QiBounding Training – Intermediate level the last video in that section is on rebounding for strong bones…
Good luck.
My daughter just sent me an article about the use of 2% nitroglycerin ointmet applied to the skin and after 2 years Toronto scientists found increased bone density of 6.2%. Also 14% in forearm and 25% in shins. They said that it blocks the bone devouring cells and boosts the bone building cells. The only drawback has been that 1/4 got bad headaches from the dilated blood vessels. Have you heard of this research and how do you feel about it?
Speaking of peroxide My dentist at the University of Nebraska in 1985 told me to use it for a mouth wash. It does help keep your teeth white. I received a e-mail recently that said use it as a cleaner in the bathroom, on your counters and just about everything to disinfect against germs rather than use Clorax. It is also cheaper and helps you save at the grocery store. Thanks for the other ideas for safe brushing our teeth.
HI VIVIAN,
THANKS FOR AL THIS USEFUL INFORMATION.
I HAVE BEEN DIAGNOSE WTH OSTEOPENIA LAST FALL. SINCE THEN, I HAVE BEEN FOLLOWING YOUR PROGRAM TO TRY TO BUILD MY BONE DENSITY BACK TO NORMAL RANGE. I AM VERY ACTIVE, WORK OUT A LOT, TEACH YOGA AND EAT VERY HEALTHY. HOWEVER, I STARTED HAVING BAD PAIN IN MY LT HIP WHICH PREVENTS ME FROM WALKING ANY DISTANCE. IT IS VERY DISCOURAGING BECAUSE I LOVE WALKING BUT THE PAIN IS EXCRUTIATING. I DON’T TAKE ANY PHARMACEUTICAL MEDS, JUST HERBS AND GOOD NUTRITION.
I USE AN INVERSION TABLE WHICH IS VERY HEPFUL IN RELEIVING THE PAIN ALONG WITH MASSAGE, SACRAL CRANIAL AND ACUPUNCTURE. DO YOU HAVE ANY OTHER SUGGESTIONS?
I DON’T WANT TO TAKE PAIN MEDS. I AM TAKING A GOOD ANTI INFLAMMATORY SUPPLEMENT.
I WOULD APPRECIATE YOUR COMMENT.
THANKS.
LISE
I have osteoporosis mildly and started taking Adcal-D3 (Calcium carbonate and Vitamin D3) tablets 3 months ago. Within two months my nails had grown to the best they have ever been, and I was delighted. I am still taking the tablets, but my nails are now probably the worst they have ever been. Can anyone explain what is going on here please?
Why does your alkaline chart have most fruits in it while almost all online charts say they are acidic? This is a CRUCIAL question Vivian?
so glad to see there are other ways to help bone health. I cannot tolerate the drugs and my doctor has me pretty scared saying “I could break a bone getting out of bed”
Goodmorning Vivian Just wanted to say thank you for all the information you have sent me. Yes you are right about the effect your body has when you constantly don’t have have the proper amount of sleep. I used to fall asleep at the table after I ate. I now get 7 hours of sleep at night and feel much better for it. Thanks again
Not a comment, but a question; If strontium is more important to our bones than calcium, what kind of strontium? How much daily? I know it’s supposed to be taken at least 2 hours separated from calcium, so is best taken at bedtime, but how much and what kind I don’t know.
Thanks
Lois
My email has flown away I think!! I’ll do it again – Thanks for the information and the encouragement too. I know that I do not sleep enough – but will try harder – My son-in-law wants to give me a small bicycle to ride – but even though I was a good rider when I was young – I wouldn’t let him let go the seat – Do you think it is dangerous to ride – I’ve got good balance (thanks to Mike Ross exercises) but I’m soon to be 79years old – I do feel my legs need more to do – when I kneel down I do have trouble getting up – and I feel that is muscles lacking strength??? Blessings, Kelsey. X
Thanks again Vivian for the great information – I know I should get more sleep – I’m convinced I’m a night owl,but when I go to bed by 10p.m. I usually wake at about 4 a.m. – find it hard to go back to sleep – I listen to C.D’s etc and often wake up late and tired??? I’m hoping to have a bone density scan done shortly – looking forward to good results too!!! My son-in-law wants to give me a small bicycle for exercise – and as good a rider as I was when I want young – I’m afraid for him to let go the seat – should I persevere?? or is it dangerous – don’t want to break anything!! Blessings Kelsey X
Dear Viv, Thanks for the advice on sleep. I sleep maybe 4 hours a night. I’m 62 and after taking Actonel for 15 plus years, I stopped a few months ago. I am trying to change my lifestyle without Actonel. I am taking vitamin supplement, but I never realized how important sleep was. Thank you.
Love, Glenda
Hi Vivian, I bought your book earlier this year, and I love it. My Dr. sent me for a bone density test and of course, it came back with bad news. This Dr. put me on Fosemax with the usual statements. I took one and throught I was going to die. That was the first and last Fosemax.
Vivian, I also have high blood pressure and take 2 different pills to control this. I recently found out that one of these pills robs calsium from the bones. I discussed this w/my Dr. and we decided to temporarily stop this med and see how my blood pressure looks. So far, so good. I check my pressure every day and it looks good. So now my only problem is the Prilosec which I just found out also robs calcium from the bones. Unfortunately, if I don’t take this pill, I am ill all day and can’t eat. So, any suggesting for ACID REFLUX?
change your diet.
Eat your SALAD last instead of first.
Cut back on coffee chocolate, sugar, caffeine.
stay away from dairy! as vivian has said MILK DOES NOT DO A BODY GOOD! It is the hardest thing for your body to digest. your body steals calcium from your bones to neutralize the acid that is trying to digest the milk.
Eat your last meal early in the day..stay upright do not even sit down for a couple hours till you have had time to digest. Go for a walk.
if you have a bd case of heart burn
try an aloe vera beverage, pure aloe gel available at health stores. it heals the esophogus too! tastes bad but think of the healing.
try a spoonful of mustard or eat a pickle a day
You need the right acid to digest your food. Eat almonds. Keep reading everything you can about healty bones. check out forum at NOF
I am new to this site – can anyone tell me what NOF is please?
Once again, I say, “Thanks, Vivian for your informative information which is always thought provoking. I check my daily email for a much appreciated one from you. Please keep them coming. Regards, Bea
Thank you Vivian for useful info on mobile phones, does the same apply to cordless phones too?
What is the best form of calcium and vitamine D supplement?
Mary.
I HAD BACK SURGERY ( KYPHOPLASTY) LAST NOVEMBER AND NEVER GOT RID OF MY LOWER BACK PAIN. I HAVE TRIED EVERYTHING . 3 EPIDURALS AND LOTS OF MEDS. STILL NO RELIEF. ALL KINDS OF TOPICAL OINTMENTS AND GELS. GOING TO TRY AN ACCUPUNCTURE NEXT. ANY SUGGESTIONS?? THANK YOU KINDLY
Vivian, Are you familiar with Dr John Lee and his book” What Your Doctor May Not Tell You About Menopause”? He advocates using natural progesterone cream to reverse bone loss. What do you think of this? Thank you for your research and this website.