6 Bone Health Do’s and Don’ts - Save Our Bones

As you begin your drug-free journey to stronger bones and better health, or if you’re still debating whether to stop the osteoporosis drugs, the information at times can seem overwhelming.

I know from my own experience; it can be challenging to know where to start, and how to apply it all to your lifestyle.

That’s why today I share with you these six practical and easy-to-follow suggestions. The do’s and don’ts you’ll read put the latest research and nutritional information into practical terms so you can get started right away.

Let’s begin with the do’s.


1. Eat fresh, alkalizing vegetables and fruits every day, preferably organic.

These foods are the primary means by which you’ll obtain crucial vitamins and minerals and alkalize your body. The alkaline environment sets the stage for optimal nutrient absorption and stops the cycle of mineral loss from bone. (“Savers” already know that minerals like calcium are leached from bones as the body attempts to neutralize an acidic environment.)

2. Listen to your body

The best expert on you, is you! Despite what the Medical Establishment would have you believe, you know better than anyone if something is “off” in your body. Only you know how you truly feel, so don’t let anyone in the medical establishment convince you otherwise.

3. Believe in the decisions you make

You are the best one qualified to make decisions about your health. It’s easy to doubt yourself, especially when others (especially your doctor) are not on board with your decisions. Osteoporosis is not a disease; it’s simply your body’s response to an imbalanced environment. So don’t let others scare you into doubting your decisions; it’s your health and your body. They won’t be reaping the consequences, good or bad – you will!


1. Don’t eat foods that contain artificial colors, sweeteners, and preservatives.

These synthetic chemicals contribute to your body’s toxic load, which needs to be lightened considerably if healthy bone remodeling is to take place. All such chemical food additives are acidifying, and therefore accelerate bone loss. In addition, the metabolism of many artificial sweeteners produces toxic byproducts (such as formaldehyde).

2. Don’t consume sugary drinks, especially cola.

The health detriments of sugar are well-documented, and its deleterious effect on your bones has been confirmed by research. Sugar is not the only acidifying ingredient in colas; they also contain phosphoric acid, which literally dissolves bone due to its corrosive nature.

3. Don’t use personal care products with toxic acidifying ingredients.

Personal care products like shampoo, deodorant, makeup, toothpaste and moisturizers come into contact with your skin and/or mucous membranes. Any chemicals present in these products can then be absorbed into the bloodstream with ease, and substances like sodium lauryl sulfate, methylparaben, triclosan, and PEG-100 stearate will then be in your system wreaking toxic havoc. Choose natural products, or make your own.

These Are Just a Few of the Easy Tips You Can Follow Right Now to Build Your Bones!

It’s one thing to read up on drug-free approaches for osteoporosis; it’s another to apply those approaches to your everyday choices and habits. The Osteoporosis Reversal Program is designed to help you do just that!

Please click here to learn more about getting started on your journey to better bone health.

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Comments on this article are closed.

  1. Jerri

    Vivian, just recently I have read on Health and Wellness websites that drinking distilled water is very dangerous. For a couple years now I try to use distilled water for most drinking. Could you clarify this for me.
    Thank you

  2. marti holub

    I have followed your program dilgently for the past year and just had a new bone density test done. It was lower than before.. I went from -3.9’s to -4.6’s and even a negative 5.9 in lower lumbar. I have been on methylprednisone for 4 years. My daily schedule includes lots of walking and exercise…Just turned 59 and weigh 116lbs and 5’4 . lost 2 inhes this past year. would love to hear your thougts on how to proceed. thanks

  3. Shelly Medley

    I am 55 been very active and healthy lifestyle. I just think I am losing bone mass ?? What can I do ? I bought your program and cannot find my book. Can u look it up and send me a new one. I am sick I can’t find it

  4. Felicia Zeiger

    I’m one of your “Savers” and send you much gratitude for all your research and information.

    Got a question and hope I’m not on the wrong website for that.

    I’m confused nutritionally between raw veggies vs cooked.

    For example, Kale. I’ve been using raw kale in my daily smoothie. Read you said Kale has more calcium than milk (I don’t drink milk). I’ve had an osteoporosis diagnosis for about 9 years and am in my 70’s. I do not take the recommended drugs or any drugs. Have not had any broken bones or fractures – yet. However I’ve lost about one & a half inches in height but have had no pain so far.

    I cannot chew cooked or raw kale due to having mostly dental appliances but if there’s more nutrients, particularly calcium, in cooked Kale vs raw @ your research, I could easily consider lightly cooking Kale or any other fibrous veggies before adding to my smoothie.

    I’d really appreciate your input and perhaps it might help others as well who may have this question.

    Thanks much you for your consideration,


    • Vivian Goldschmidt, MA

      The nutritional differences between raw and cooked vegetables vary greatly! There are just so many variables – method of cooking (steaming, boiling, roasting, frying, baking, pressure cooking…type of water used, whether or not you use oil or salt, etc.). The nutrients in some foods are more bioavailable when the food is cooked; in others, the raw form is more nutritious. So there’s no hard and fast rule about which is best! Here’s my suggestion: eat a variety of foods prepared in different ways. For example, you can roast kale and make “chips,” you can steam, boil, and even saute it; and you can mince it and put it in salads raw. 🙂

  5. Sylvia Black

    Vivian. This item arrived in my email today. I don’t know if it is a topic you are aware of or would be interested in since it mentions that the fumes are poisonous to your bones. Sylvia

    Subject: NOT A JOKE – Warning re Car Air Conditioning

    Now this is very interesting! My car’s manual says to roll down the windows to let out all the hot air before turning on the A/C. WHY ?

    No wonder more folks are dying from cancer than ever before. We wonder where this stuff comes from, but here is an example that explains a lot of the cancer-causing incidents.

    Many people are in their cars the first thing in the morning, and the last thing at night, 7 days a week.

    As I read this, it makes me feel guilty and ill. Please pass this on to as many people as possible. Guess, its not too late to make some changes.

    Please do NOT turn on A/C as soon as you enter the car.

    Open the windows after you enter your car and then after a couple of minutes, turn ON the AC .

    Here’s why: According to research, the car’s dashboard, seats, a/c ducts, in fact ALL of the plastic objects in your vehicle, emit Benzene, a Cancer causing toxin. A BIG CARCINOGEN. Take the time to observe the smell of heated plastic in your car when you open it, and BEFORE you start it up.

    In addition to causing cancer, Benzene poisons your bones, causes anemia and reduces white blood cells. Prolonged exposure can cause Leukemia and increases the risk of some cancers. It can also cause miscarriages in pregnant women.

    The “acceptable” Benzene level indoors is: 50mg per sq.ft.

    A car parked indoors, with windows closed, will contain 400-800 mg of Benzene – 8 times the acceptable level.

    If parked outdoors in the sun, at a temperature above 60 degrees F, the Benzene level goes up to 2000-4000 mg, 40 times the acceptable level.
    People who get into the car, keeping the windows closed, will eventually inhale excessive amounts of the BENZENE toxin.

    Benzene is a toxin that affects your kidneys and liver.
    What’s worse, it is extremely difficult for your body to expel this toxic stuff.

    So friends, please open the windows and doors of your car – give it some time for the interior to air out -(dispel the deadly stuff) – before you enter the vehicle.

    Thought: ‘When someone shares something of value with you and you benefit from it, you have a moral obligation to share it with others.’

    In case anyone doubts fact behind this, one of the reasons that so many modern cars suffer from a build up of ‘chemical slime’ on the inside of the glass is from the slowly decomposing plastics in trim, fascia materials etc.
    I’ve known this for years, having had some horrors of BL cars which predictably seemed the worst of the lot!
    Ever tried to clean this muck away to stop the almost instant fogging up of the windows on cold mornings ??
    Reputedly, BMW spent a small fortune some years ago to develop new materials for their car’s trimming materials…………..any Beemer owners out there who don’t get ‘fogging up’ who can confirm this?

  6. Leslie (Ms. L. Carmel)

    Hi! Vivian,

    Where’s A Good Place To Purchase Personal Care Products Besides Your Local Health Store?

    My Main Concern In Cost. I’m A Senior Citizen, Basically Living On My Social Security And Medicare, With A Little Help From My Mom. And I Used To Purchasing Inexpensive Products Like Shampoos, Conditioners, Deodorants,
    Body Scrubs, Make-up, Moisturizers, Wrinkle Resistant Products For My Face And Neck, Toothpaste, And Mouth Wash. And Even If I Made The Things From Home, I Would Need To Buy The Ingredients To Make Them, And That Could Add Up Too! So What CAN I DO?

    Thank You Very Much, In Advance, For Any Advice You Can Give Me On This Matter!


  7. Maureen

    I’ve been re-reading 5 Ways To Make The Most Of Your Walks. I wonder if it would also be a good idea to wear ankle weights while walking?

    • Vivian Goldschmidt, MA

      Maureen, I think wearing ankle weights while doing chores around the house is fine, but I do not recommend them for walking. Here’s why: ankle weights can create far too much stress on your joints, and they can affect your balance. So just put on your good shoes and enjoy your walks! 🙂

  8. Janet

    I have had osteoporosis since 2000. Have taken Fosamax, evista, nose spray and finally wound up taking Actonel which did agree with me for a certain time. I took Actonel for 10 years, which was 2010 that I quit. I got heartburn to a point where I take meds every day. I have been taking AlgaeCal Plus (4 a day) and Strontium (3 a day) since May 20, 2013. My Dex test has been -2.7, with a -3.1 in the neck area. Can anyone give me any comments on the pills I am now taking. I take Toprol XL 50 mg, synthroid, Prilosec 20 mg., 2,000 mgs omega fish oil and D3 each a day, multi, COQ10, luetein, cranberry – all the above are once a day. Thank you. Janet

    • Sherrine

      Prilosec can cause osteoporosis if taken long term. It tells this on the FDA site. I took it for seven years and developed my osteoporosis. Before then, I didn’t even have osteopenia but after seven years of Prilosec I had a moderate case of osteoporosis.

  9. carol Gentile

    I ordered the exercise book….have not received it and was
    charged for it….this is the 3rd time i’m writing to find
    out if and when it was sent and where it was sent. pls respond.

    • Customer Support

      Dear Carol,
      I am sorry that happened! Please send us an e-mail at support@saveourbones.com, or click on the smiley face icon at the top of the page, and we will be more than happy to take care of this for you.

  10. Liz

    My dentist insists I use fluoride! How do I know for sure I’m doing the right thing not using fluoride? She said if I’m really set on dentures…go ahead and forget the fluoride!

    • Maureen

      I have just admitted to my dental hygienist that I use a floride free toothpast. She said that for the over 50s it isn’t a big deal. Apparently, our tooth enamel is no longer very much at risk but we are more likely to suffer gum disease. There’s always something to worry about!
      She was also very interested to hear that floride has its downside.

      • Peggy

        I admitted that I was using toothpase made out of baking soda and coconut oil to my the last time my teeth were cleaned and found out that there was an imporvement in my gum health.

  11. Jodie

    HELP! I purchased the save our bones manuel and I have been trying to reduce the acid environment in my body for 6 months. In 60 days of testing 1st morning urine, only 1 day was I alkaline. I must be doing something wrong. Is there a coach or blog available?

    • Customer Support

      Jodie, please feel free to send us an e-mail with your questions and concerns to: support@saveourbones.com. You can also click on the smiley face icon at the top of the page to send us a message. 🙂

    • Sue

      I think the second morning urine would be more accurate as the first rids the body of acidic residue. If I urinate in the middle of the night, I count that as my first morning urine. Don’t eat anything between the first and second times. Try it and see if you notice more alkalinity on your test strip.

    • Maureen

      I had the same problem.
      I now make sure to have at least one piece of fruit about an hour before bed plus 4 teaspoons of wheatgrass powder zapped with Apple juice and two desertspoons of yogurt. My mrning urine is now nicely alkaline.

  12. Nancy Allison

    Vivian, am I damaging my bones by drinking Ensure to try and gain weight after being hospitalized.. Also trying to gain strength.

  13. Tina Russell

    I would like to know if you are still selling the “save Our Bones Program” at discounted prices for books with boo-boo’s or problems.
    Thank you-

    • Customer Support

      Tina, we are not currently having a “scratch and dent” sale, but we will alert the community the next time we do!

  14. Diana

    It would certainly seem that a young person who followed your program would benefit and have enough time to save their bones if they follow it but what about a senior who is borderline osteoporotic? Does your warranty cover that? Can I truly improve my bones if I have had osteoporosis in the past (treated with drugs) and have severe spinal arthritis and severe scoliosis and recent back surgery resulting from those conditions. I recently got your program and made little changes to my diet (I was already on fruit, veggies, seeds and nuts) but is that going to be enough to prevent the osteoporosis getting worse? I do not want to take the drugs but my scoliosis is advancing past 50% and I’m very scared as my soft bones are contributing to it. I can’t do much exercise but I am walking every day and gentle exercise I can do as long as it’s not lying on the floor.

    • Sherrine

      Diana, I’m 66 years old with ankylosing spondylitis, scoliosis, and have osteoporosis. I also am diabetic and have Crohn’s disease and these illnesses can play into osteoporosis, too. I’ve been on Vivian’s program for about a year and a half. I just had my bone scan and got the results a few days ago. I did go down a little in my hips. I went from a -2.2 in 2011 to a -2.8 but I WILL reverse that. The great news was my spine. I went from a -4.2 in 2011 to a -3.4! Now THAT’S amazing I think.

      My doctor still is pushing me to take Prolia and I won’t. Vivian, you’ll laugh at this. He hunched over his laptop and looked at me and said that’s what my spine could look like in a few years. I had to smile at that one. Then he reran the doom and gloom….if you break your hip you will lose your independence, end up in a nursing home, and you could die, too. I told him I didn’t plan on that happening.

      When I remarked about my wonderful improvement in my spine, he tried to throw a wet blanket on that, too. He said with ankylosing spondylitis the scan can look denser than it really is. I told him I knew that but that’s if the vertabrae has fused. I don’t have any fusion. He said that wasn’t necessarily so but I checked it out when I got home and I was right and he was wrong….again.

      So, Diana, yes, you can improve your bone density at your age and with your health issues. It can be done so get busy and help yourself. Those drugs, in my humble opinion, are dangerous.

      • Nikki


        You GO Girrrl ! 😉

  15. Betty Glazener

    Question (?) – Is it safe to use hair color – like Clairol “Nice’m Easy”.

  16. Sue Hassan

    How do you get enough elemental calcium? My doctor wants me to take 1200-1500 mg of elemental calcium daily.

  17. Terry

    Vivian….. you’re statement ” Osteoporosis is not a disease, it’s simply your body’s response to an imbalanced environment” is a perfect statement for grasping what’s really going on and a great remover of fear as we can correct that imbalance and create a great environment for us. You’re all great team. Thanks for the peace you give me everyday. I’m improving my environment and getting more “balanced” every day! Take care my friend!!

    • Vivian Goldschmidt, MA

      When you realize that the word “disease” does not apply to osteoporosis, it does help alleviate the fear, doesn’t it? 🙂

  18. Linda

    Hi Vivian,
    Thank you for all you do for all of us and bone health. I’m interested in switching to non toxic “personal care products”. Do you happen to have a list or source of acceptable products? I’m not sure where to begin.

    Thanks again,

  19. dottie

    Would you please tell me where to find you information about water. I am trying Kangen water from a friend. Would love your comments. You had a discounted offer at one time for alkaline water. Thanks you..

  20. jennifer

    As I read your headline link I realized I have been pain free for the past month in spite of a recent hectic trip with little rest and sleeping in my car for 5 nights. I have to say magnesium, manganese, niacin, sunshine and exercise daily, and constant water with lime or lemon juice, in addition to following everything you suggest above, have warded off surgery and pills recommended by doctors years ago.

    • Vivian Goldschmidt, MA

      Great news, Jennifer! It’s amazing how much pain and lack of energy we needlessly endure on a daily basis – until we make some simple, healthy changes!


    I use my table top water distiller a few times a week and find it easy and efficient. So I have come to trust Vivian and will now try SlimStevia.

    • Linda

      Hi Cora,
      I am interested in a counter top distiller. Where did you get yours, and are you happy with it? It requires no electricity, is that correct?

  22. Ghassan

    Dear Vivian
    You mentioned, in the 3rd Don’t ‘sodium lauryl sulfate’. This substance is a big challenge to companies that try to replace it in their toothpaste product, as it is the substanace that makes it foam, and it seems nothing can replace it, yet… or is there?

    • Vivian Goldschmidt, MA

      Caroline is right, Ghassan! And you can even make your own:


      • ghassan

        Thanks Vivian, but the problem is with the ‘foaming’ agent that will be lacking in your ingredient, or will the mixture foam?

    • Caroline Cottom

      There are several brands of natural toothpaste available at places like Whole Foods, Trader Joe’s, and health food stores. You can also look for natural shampoos, conditioners, and makeup at such places. There are more and more choices these days, which is great!

      • ghassan

        Thanks Caroline. I’ve just checked two of the ‘healthy’ toothpaste that I have. One, by Tom’s of Maine (US) still uses Sodium Lauryl Sulphate, the other, Kingfisher (UK) uses another substance called sodium lauroyl sarcosinate, from palm oil, which seems a little less invasive on nature when they make it, but I’m not sure how non-toxic it is. Any brands that you use or that are in the market not using any of these, yet still solved the problem of foaming?

  23. Marilou Regacho

    Am taking once a day thyrax (150 mcg)daily for my thyroid as I had an operation 5 years ago to remove my thyroid. Is there any meds esp. natural one and available locally (Philippines) to replace thyrax cause I heard it brittles the bone. Thank you for any help you may give.

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