Savers know that physical exercise is vital for building strong, youthful bones. But did you know that mental exercise is just as important?
It’s true, and what better time than May, which is “National Osteoporosis Awareness Month”, to discuss this important topic. During this month, doctors are encouraged to recommend bone density scans and prescribe “treatment” in the form of osteoporosis drugs.
But for Savers, I’m declaring that May is “Osteoporosis Empowerment Month”. That is why today’s post is all about getting mentally “fit”, so you can stand firm in your core beliefs in the face of life’s stresses and pressures.
Let’s celebrate Osteoporosis Empowerment Month with an inspirational mental “workout”!
Why You Need To Be Mentally “Fit”
Any time you go against the mainstream, it can be tough to stick with your approach in the face of the majority.
For example, if you have chosen to manage your bone health and increase your bone density without drugs, you’ll likely encounter opposition and pressure from the Medical Establishment. Even friends and family may cause you to question your choices.
That’s why it’s vital to solidify your core values and beliefs, and then learn to stand firm. And today’s five mental exercises will greatly help you do just that.
5 Empowering Exercises:
1. “Stretch” Your Mind
Just as physical stretching is important before and after working out, stretching can be a part of mental fitness, too.
Mental stretching means getting out of your comfort zone a bit and overcoming negative emotions. It also means learning to become comfortable with the “stretch” of making unconventional choices.
You might have followed the medical model all your life, for instance, and going against “doctor’s orders” feels uncomfortable. Practice mental stretching by “feeling” the discomfort – much as you would a physical stretch – and then growing used to it so it no longer feels uncomfortable.
Another aspect of this is to act the way you want to be. If you’d like to have younger, healthier bones, then stretch yourself and do some activities that are associated with youth. It’s okay to challenge yourself!
2. Don’t Worry About Your Bone Health – Take Action Instead
Did you know that fear and worry can have a profound effect on your bone health? If you spend a lot of mental energy fretting over the state of your bones, you’re actually harming them by raising levels of cortisol, a bone-damaging hormone that your body produces under stress.
Instead of expending mental energy worrying, channel that same energy to take charge of your bone health by getting organized and taking action. The Osteoporosis Reversal Program is excellent for this – the clear guidelines and steps are the perfect tool for exchanging worry for practical action. There’s even a Calendar to walk you through the first few weeks when you get started.
For instance, instead of fretting over what to eat and whether or not your diet is harming your bones, study the Foundation Foods, and then plan a week’s worth of meals and make a corresponding grocery list.
If you find yourself slipping into “worry mode” again, make a point of shifting your mental patterns to positive, proactive ones.
3. Identify Your Core Beliefs
Earlier, I mentioned standing firm in your convictions and beliefs. To do this effectively, of course, you need to have a clear idea of just what those beliefs are. Savers may recognize this exercise as developing your “bone health philosophy” – basically, your set of beliefs about your bone health and how you choose to manage it.
Knowing exactly where you stand on bone health enables you to stick with your convictions and not waver when something causes you to question your approach. For instance, if not taking osteoporosis drugs is part of your core beliefs, then your doctor won’t be able to scare you into taking them.
So research and gather knowledge, and base your philosophy on what you know to be true, not what you fear might happen.
4. Think About What You Are Thinking – And Be Positive
You might be undermining your bone health efforts with negative self-talk without realizing it.Give yourself a bit of a mental workout by really making yourself aware of your thought patterns.
Pay attention to negative words and phrases like, “I can’t” or “I will never be able to____.” Take a day and really listen to yourself. Do you hear a lot of negative words and phrases? If so, then it’s time to make a change.
Once you’re really hearing how you’re thinking, make a conscious effort to change those negative thoughts and words into positive ones. To make sure you stay encouraged, choose terminology that is realistic.
For instance, if you tend to be burdened with thoughts like, “My bones will never be like they were when I was younger,” change the wording to reflect a positive reality: “My bones are in excellent shape for someone my age,” or “I am doing more to take care of my bones than I ever did in my youth.”
5. Reflect On Your Bone Health Progress Each Day
It is amazing what this simple exercise can do to improve mood and boost bone health. But it’s so easily overlooked in our fast-paced world.
At the end of each day, take a moment to write down at least two things you’ve done toward helping your bones that day. Reflect on them and consider specifically how you’ve helped your bones. For example, if you ate two calcium-rich dishes, think about how organic, plant-based calcium is easily absorbed into bones and does not end up in soft tissues. Congratulate yourself, and think about how your bones would thank you!
Then write down at least two bone-building, healthful things you want to accomplish the next day. Maybe you want to try a new a bone-density exercise that targets a particular area of your body, or try a different alkalizing dish that contains lots of Foundation Supplements.
Following this pattern of reflecting on your progress and making plans for further advancement is very empowering.
Remember, Small Changes Add Up
These five exercises are simple but highly effective changes you can make that will have a positive impact on your life and bone health for years to come.
The Importance Of Community
There is no substitute for the encouragement and support of community members who are in a similar situation.
As a member of the Save Our Bones community, you can get inspiration from the success stories of Savers and make connections with other like-minded individuals. These kinds of connections are invaluable, and can go a long way in helping you stay with your choices that go against the mainstream.
“Outside The Box”, Yet Scientifically Proven
Even though the Osteoporosis Reversal Program is nutrition-based and considered “unconventional” by the Establishment, it is scientifically sound and supported by copious research. This helps a great deal when you’re talking to skeptical friends, family members or doctors who question your choice to follow the Program and “think outside the box.” And remember, just because something is unconventional doesn’t make it unsound or dubious.
I hope you feel empowered, refreshed, and ready to stand firm in your bone-health beliefs. That’s the best way to celebrate Osteoporosis Empowerment Month! And please share your experiences and thoughts with our community by leaving a comment below.
Till next time,
Stop Worrying About Your Bone Loss
Join thousands of Savers from around the world who have reversed or prevented their bone loss naturally and scientifically with the Osteoporosis Reversal Program.
You May Also Like These Related Articles:
Scientifically Proven: Knowledge Is Power When It Comes To Improving Your Health
Don’t Let An Osteoporosis Diagnosis Make You Feel Old
How To Get (And Stay) Motivated On Your Natural Bone Health JourneyComments on this article are closed.
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Had bone scan for first time in years. It was as good as a 30 year old, but Dr. said because there is some arthritis my bones have thickened and he wants me to see a rheumatogist. I have a compressed fracture of L1 and am still healing which my Dr. says is the result of osteoporosis. I asked him if I could have some PT for awhile. I refuse Prolia or anything
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Hello Vivian, when I was first diagnosed with Osteoporous and offered Fosamax either by tablet, or an infusion; I took the script to my chemist and Cate told me the danger of taking it. She told me that already in U.S.A there were court cases against Merck. She told me to look on line. I did; found that to be true; then as I searched I found YOU. I will be 84 in November; while I have for many years (at least 40) had a good diet; seeing a Chiropractor who followed Bernard Jensen’s (I think it is Bernard) plan for good health. About 10 years ago my daughter had a nervous breakdown and apart from looking after her I had to close her business (skin care and waxing) and all that was a huge amount of stress. I believe that’s when my bone health changed. When I saw a Dr. who practices HEALTH care, told him about your site and now I’ve had small changes for the better. Thanks again Vivian; I love the exercises, you are a blessing, Sincerely Kelsey Fickling, Australia.
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Hi Kelsey,
What a wonderful name! I too will turn 84 in November; but the rest of my story is a bit different from yours, but like you, I’m glad to have found Vivian’s website. I’m still working on improving my bones, and just recently was diagnosed with, psuedo-gout, considered incurable but treatable. So far, the treatment is not very effective. I also was recently (about 7 months ago) diagnosed with metastatic breast cancer, after having had surgery, radiation therapy and hormone therapy almost 10 years ago., which had been thought to have completely eradicated the cancer. They tell me I’m doing well with the cancer, but yesterday’s diagnosis of PG is kind of a double whammy. Who needs two incurable diseases! But I consider myself blessed; many people our age have not lived to celebrate that many birthdays, and I’m grateful. I guess what I’m trying to say is God bless you, and God bless me. And God bless Vivian as well.
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Today I received an advertisement booklet. I believe it’s from the makers of TruOsteo, since the product names have the Tru in them. The ad is for a supplement that supports the growth of inner bone. The claim is that the product, TruBone Complete, builds the collagen in the inner bone. As you say, the ad says that bone density doesn’t determine the strength of the bone. Have you looked into this? Can you recommend it?
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I so firmly feel that exercise is of utmost importance, both physically and mentally! I was hit with a question today at the dentist who wanted me to have a “new” fluoride varnish. I have reservations! Could you address that Vivian? I had not heard of it before.
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Hi Vivian! As always, thank you for the time and effort you put into helping us take care of ourselves naturally. Had a bone density test, last one was 3 years ago and unfortunately my results show osteoporosis has worsened. Not concerned as my PH level has changed dramatically over the past year to alkaline vs acidic and I can feel the difference; no more sore joints and bones in the morning no matter what kind of bed I sleep in. This has to be a good sign. Doctor still prescribes the usual Boniva, Evista, Prolia, etc. Not going that route. Have you heard of Pro Bono from Ortho Molecular Products? My doctor gave me some information and it has a lot of vitamins and nutrients with a high level of Strontium Citrate. I do not take many supplements because I always find it to be too many pills to satisfy all the recommended doses and kinds. Can you please comment on the Pro Bono or recommend another? Thanks!
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Good article…I keep a binder with many exercises and a calendar where I check off the exercises I do daily, I have a 7-day pill holder that I break my supplements up over the day to stay on track, and I keep a list of high calcium foods on my fridge so that if I have enough calcium by food I can cut down on my supplements…it is a program that is working well for me. Your exercises are keeping me on track also and keep the boredom at a minimum…I actually think I feel better…diagnsosis shook me up and smartened me up and I can honestly say I am feeling better…I am refusing prescribed meds and am determined to improve my current status with proper exercises and nutrition…there are some days that are not easy emotionally but pushing through is empowering…
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Thank you for your encouragement, Kim – and your organizational tips. A list of high-calcium foods on your refrigerator is a great idea!
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Dear Vivian,
Once again, thank you very, very much for a timely
encouraging, uplifting e-mail today. I truly appreciates
everything you continue sending to help all of us.
Have a wonderful day. Marlene-
You are most welcome, Marlene!
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I am just beginning with all the osteo challenges. My doctor suggested that I take either Prolia or Fosteum. I have been researching but would like your opinion on Fosteum, it is supposed to be natural but it is a prescription.
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Dear Vivian, I have read that Strontium is very good for bone health along with calcium, only taken with some time in between. Do you know about this and what is your opinion? I am totally against drugs but am always glad to know about natural things that can help. Thank you. Have a good day.
Rose-
Hi Rose Strontium is a natural mineral of several grades. If you look at a dictionary you will see it is used to “fire up” rockets, and crackers. My Natural Therapist said it’s better than man made minerals; but I wouldn’t take it. Make sure that your calcium is organic from algae. Blessings Kelsey
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Three years ago, I had a bone scan. I have osteoporosis in my lower back with a -2.9 reading. My hips are fine. I will be having another one next month. My doctor knows I won’t go on the recommended drugs but interested in knowing my scores since being on your program. In the meantime, he advises me to go on low-dose beta blocker for a heart condition. Do beta blocker meds affect bones??
Thanks for all you do Vivian.
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Hi Marilyn,
Interestingly, research suggests that beta-blockers may increase bone mineral density…but exactly how they do this has not been explored. Here’s the link to one study: ttp://www.ncbi.nlm.nih.gov/pubmed/16462429
As you surely know, no drug is 100% safe, and beta blockers have some nasty side effects. So I recommend you check with a natural health practitioner before you start treatment. Some studies have shown that beta-blockers may do more harm than good. Here’s one example: https://content.onlinejacc.org/article.aspx?articleid=1187945
And good for you for researching and asking questions first!
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Very timely indeed. I have an appt. with osteoporosis clinic next week to discover what beyond poison they may have to offer. I’m taking my SOB book with me!!!! I most likely will go only once but have to find out if they are coming forward with better. Sadly, I expect great disappointment but will go with a good attitude and pray a lot beforehand. Some may have read my post a few months ago about their criteria for a first appt.. Dexa, Xray and bloodwork. I agreed only to the bloodwork. Told them I don’t need a scan to tell them my condition, I know its not good. Their normal route for most is, Forteo for 2 yrs. at $500. per month the Prolia at $75. 2x each yr. isn’t happening either. That’s what I was told when I inquired. They said that we can discuss options and I want to know exactly what they’re convincing people to do. I’ll come back with my observations and perhaps prevent others from going the poison route.. One quick note here, I am in this condition due to surgery 5yrs. ago and being put on an anticancer med that should have never been prescribe for someone with osteoporosis. The paperwork with Megestrol generic for Megace does not make it clear I should have not been put on that one. God help us survive the medical profession that we put our trust in….
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Taking the book with you – great idea! Please do come back with your observations, and I know you will have the courage to stick with your convictions and beliefs!
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Hello Everyone, I’m back after my Osteoporosis Clinic visit. Don’t know who may see this but it was a big waste of time and money. Perhaps others are different but I went to a big hospital clinic and they have no Nutritionist, exercise program, advice people, in a nut shell Not a darn thing but poison. The company that makes Forteo is “helping” people to use it. I was told by my insurance company that my copay would be $533. per month. The company will give you a voucher and all I would pay is $50. per month.. Such a deal!!!!! They think we are all fools, I would dearly love to get my bones in order faster and some will no doubt fall for that garbage… I’ll keep on with what I’m doing and SOB will get me where I need to be or darn close to it.. Sorry the news was no better. We will press on and Thanks Vivian for all you do!!!!
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After reading this piece, these words come to mind, affirmation, nutrition, exercise and mindfulness. This was a great “pep talk”, much needed and appreciated. Have a great day!
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You are welcome, Diane! I like your key words – very applicable. Thanks for sharing!
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I agree with what you say about mental health issues and care of your bones, I’ve got a book called The Power of your subconscious mind it proves that the way we think effects our lives, and not to worry just do our best,think positive,never compare yourself with others, then you will feel more comfortable life.