Anyone who knows me, knows that one of my passions, second only to natural health, is history. So this past weekend while reading about the Roman Empire I came across a very sensible quote from the Roman philosopher Seneca. He wrote:
“We are more often frightened than hurt, and we suffer more from imagination than from reality”
When it relates to the fear of osteoporosis and osteopenia these are true words of wisdom.
Here's why: while you may have been diagnosed with osteoporosis or osteopenia, statistics show that regardless of bone density, you will most likely never break a bone. In fact, studies show that over 85% of women turning 50 years old today will never have a hip fracture, regardless of their bone density.
Unfortunately, once the diagnosis is there, many react with fear and foresee a bleak and doomed future for their bone health and well-being… and you may be one of them…
Let me ask you two simple questions that will put this fear into perspective
Question #1: What is the biggest risk of osteoporosis and osteopenia?
Of course the answer is breaking bones and then losing your mobility and lifestyle that you enjoy.
Question #2: How does someone break a bone?
Easy… One would have to fall and the impact would cause the bone to fracture.
Now common sense would dictate that if we take steps that minimize our chances of falling we won't be victims of osteoporosis and osteopenia.
So here are some of my suggestions that will help you avoid fractures the smart way:
Tip #1: Improve your balance and strength
When you stay fit and active you'll maintain sharp reflexes and good muscle tone, both necessary to prevent falls.
Tip #2: Always wear comfortable shoes
Ladies, stay away from very high and skinny heels. Also, and this applies to everyone, avoid sneakers with deep treads that can trip you up.
Tip #3: Make sure you know how the medicines you're taking may affect you
Several drugs such as sleeping pills or muscle relaxants, and even some heart medicines, can cause dizziness and lack of coordination.
Tip #4: Don't mix meds
If you take prescription medications, let your doctors know which medicines you're taking, to avoid dangerous “cocktails” that have unforeseen side-effects.
Tip #5: Lighten up
Brighten up your home. Use nightlights in your bedroom, bathroom and hallways so you don't have to turn on the light switch in the middle of the night.
Tip #6: Keep rooms free of clutter
Always use a designated spot for your slippers and shoes, to avoid tripping on them. Also, keep electrical cables off the floor.
Tip #7:Get enough sleep
Studies have shown that if you lack sleep it will have a similar effect on your reflexes as being drunk.
By following these 7 simple tips, you can greatly decrease your chances of falling and breaking a bone.
These precautions along with the Osteoporosis Reversal Program can lead you to a happy and fracture-free future.
hi please advice me what should be my general activities after foot fracture.
which was immobilized for more than 20 days.
crepe will do the protection
thanks you for the great information. I surely abide
The fear of falling, is a risk factor for a fracture. Paying attention, while walking outside like looking for uneven spots on the sidewalk. Picking up your feet, being careful not to drag your toe. If necessaary, walk slower. In cold weather, walking long distances can make a person feel light-headed. I agree, lack of sleep can make a person feel drunk or light or unusual in the head.
DEAR VIVIAN
I LOVE WHAT I READ IN YOUR BOOKS AND E -MAILS, IT HELPS ME KEPT ON TRACK. BEING A VEGAN AND A MARATHONER FOR 24 YEARS NOW AT 74 YEARS OF AGE. YOUR MATERIALS PROVES YOU ARE 100% RIGHT.
GOD BLESS AN A HAPPY NEW YEAR
HARRY
Thank you for another fantastic article. Where else could anyone get that kind of information in such a perfect approach of writing? I’ve a presentation next week, and I’m on the look for such info.
Thank you for all your info on Saving Our Bones, and preventing me from falling and breaking my bones. I am very fit I play tennis twice a week and my balance is very good for my age. I will do as you say.
Thank you, Vivian, for your work in the area of bone health; I’ve shared your information with several friends.
I agree we should take all the steps we can toward leading a disease-free, active life, which is why I must disagree with Tip #5 – Lighten Up. The use of nightlights, or any light, in the bedroom is also detrimental to our health. All forms of light should be blocked while sleeping, including clocks and street light through the windows. For information about the many ways light influences our bodies and our sleep, please read ‘Lights Out: Sleep, Sugar, and Survival’ by T.S. Wiley and Bent Formby, Ph.D.
The tip concerning improving our balance is a critical point. We are often unaware of how poor our balance has become and how we experience loss of balance as we age.
Thank you, Vivian, for your work in the area of bone health; I’ve shared your information with several friends.
I agree we should take all the steps we can toward leading a disease-free, active life, which is why I must disagree with Tip #5 – Lighten Up. The use of nightlights, or any light, in the bedroom is also detrimental to our health. All forms of light should be blocked while sleeping, including clocks and street light through the windows. For information about the many ways light influences our bodies and our sleep, please read ‘Lights Out: Sleep, Sugar, and Survival’ by T.S. Wiley and Bent Formby, Ph.D.
The tip concerning improving our balance is a critical point. We are often unaware of how poor our balance has become and how we experience loss of balance as we age.
In Iten #4 You recommend talking to the Doctor. They do not have the information you need, talk to a phamacist as they know the individual contents of the meds and can compare the action or reaction of each component of each med you are taking and can discuss alternatives with the doctor.
I’ve become a devoted follower.
You have some of the best tips to deal with osteoporosis.
Thank you for these !
Had a call from a nurse with my insurance company and I told her what I’ve learned from your website and gave her the link. She thanked me for the information and said she will follow it up.
Really interesting.I am 85 years young. Have just fallen down 12 large stairs in the dark and have only fractured my elbow and wrist. No operation was necessary as the DR.pulled my wrist back into place.I am not on any prescribed pills and only take Natural Medicine if necessary. I have always kept Vitamins and especially Minerals in my cupboard. I do not take anything in regular order. Everyone cannot believe I managed only to do such a small amount of damage to my bones and I believe it is because I have just taken enough minerals to keep my bones healthy.I have just recently driven myself over 4,000 ks and most people say they believe I am 65 years.So I guess taking care of my body really has “paid off” as they say.Thank you for your article. I was a World Federation Healer in England for 14 years and am always interested in other peoples Health. Thank you. Jean Douglas.
I know you can fracture a bone when you fall, however, what about bones that have osteoporosis that fracture & cause the fall?! Would these extreme cases of osteoporosis warrent medication?
“Question #2: How does someone break a bone?
“Easy… One would have to fall and the impact would cause the bone to fracture.”
I have read that sometimes the fall is caused by the hip bone breaking spontaneously.
Vitamin D3, good mineral supplementation (calcium, magnesium, boron, strontium, trace minerals) along with healthy nutrition will go a long way to prevent osteoporosis. Find and talk with a good naturopathic doctor.
I can say only, this discussion is instituion and real service to mankind and useful knowledge for human life.God bless you.
I’ve noticed that a lot of these poor women are writing to you via this section, but I don’t see any replies to them from you. Some of them sound really desperate and need help, particularly when they address you personally. You can’t answer everyone’s questions, I realize. However, you should take the time to make more comments along the way that include women with similar situations. Otherwise, it doesn’t make much sense to have this section if all it is, is a sounding board. Commiseration is fine, as they say, misery loves company. But you should be offering real help outside of the “one-size-fits-all” type of connection. We are all individuals.
Is there a support group of followers of the Save Our Bones community in the Oklahoma City area? It would make life so much easier (and happier) if I knew of others that were in the same boat as I am. Thank you.
Thank you for all your research. What you shared about blood thinners was new to me…Thank you!! There are so many gems in all that you share with us…THANK YOU!! Velma S.
HI VIVAN
I LIKE TO ORDER YOUR NEW BOOK BUT I DONT KNOWN HOW TO ORDER PLS EMAIL ME
HOW TO ORDER IWAS TOLD FROM MILITARY BASE HOSPITAL I HAVE OSTEOPOROSIS AND
WANT TO GIVE ME A SHOT RECLAST I REFUSE AFTER READ YOUR ADVACE THE SIDE DEFFECT RIGHT NOW IAM ONLY TAKING VITAMIN D AND CALCIUM AND VITAMIN B 12 AND MORE OTHER VITAMINS AND DOING ALOTS OF WAKING PLS HELP ME WHAT KIND OF
MED I NEED I AM 71 YRS OLD AND VERY ACTIVE AND STILL WORKING AS A CAREGIVER
FOR DISSABLES PEOPLE THANKS GOOD DAY
LIZA BROWN
Received your book this morning—
Am looking forward to reading it later. Thank you for writing it. All the best, Ida
My fingernails seem to go in cycles of growing and being strong and then breaking or and being soft. Does that indicate my bone health in any way or is it environmental from doing dishes, working in garden, etc. I am 61 years old.I follow a healthy diet and exercise but have Celiac.
I have severe osteoporosis. A very few exercises are even permitted. Severe GI problems inhibit the benefits of good nutrition and supplementation.
I am told I must take Boniva injection (3 month type) followed by one month off and then 8 months of Forteo daily injections – then testing to see if the process of bone loss has been halted. I have a left hip in real danger – even of pathological fracture. My life is totally limited and fear of disabling fracture is ever present.
What, if anything, does your program have to offer me?
Great advice! I follow all of it except I don’t sleep well and wake up not feeling refreshed. Sleep deprivation is a huge problem for many people.
Hi Vivian Thank you so much for all the info. you give me everyday I allways share it with my Mom she has osteoporosis
Dear Vivian
I have your SaveOurBones programme book, thank you, and I am trying to follow the course. I find it hard to give up 1 espresso coffee and 1 capuccino in the mornings. How bad is that? Does it go against the programme? Ialways have a few strawberries afterwards to compensate for the acidic of coffee and capuccino. Please any advise? Thanks for the great work!
An espresso and a capuccino might be a bit much, Giovanna, but I actually wrote a blog post that shows how you can continue to enjoy your coffee: https://saveourbones.com/drink-this-not-that-for-better-bone-health/. Nothing’s completely off limits on The Osteoporosis Reversal Program — it’s all about balance! 🙂
I was diagnosed with rheumatoid arthritis 4 years ago – now in remission for over a year – and wondered if there is any connection with that and osteoporosis which I have been told I have.
I recently read that methotrexate & prednisone thin the bones. I didn’t know this when I was given them by my rheumatologist. But, I also read eating apples with the skin prevents bone loss and red vegetables like watermelon, apricots, pink grapefruit, tomatoes, guava, papaya increase osteoblasts by alkalizing the blood (I believe is how that was worded).Also, blackberries,canteloupe, cherries, grapes, pears, broccoli, cabbage, celery, onions and parsley. Also, they recommended not exercising excessively because the body releases acid residue that is stored in tissues. I hope this helps you, I had to do alot of reading to find this out.
Recently diagnosed with osteoporosis in lumbar 3&4 and hip. I’ve exercised 5 days a week for 16 years including weight lifting. I need to know now what exercises I should avoid. I’ve heard no crunches and twisting of the spine. What ab exercises can I do? Suggestions?
I’d like to know the answer to the obove question too. My bone density is 3.1 and 2.9 in hips (also have it in the lower spine although that is not scored). Can these scores be lowered by diet and weightbearing exercises? How MUCH exercise?
Please change my email address from sl******@ya***.ca to sl********@ym***.com.
many thanks,
I am a huge fan…
Please advise how to order book without putting credit card information on the computer. KLM
Vivian–was wondering when your recipies will be ready —I can use some help in deciding what I should eat !!
Hi Kathie,
I’m just putting the finishing touches on my cookbook, and it should be out early next year.
Hello Vivian, I am here in Cancun on vacation for 2 more weeks, But I am finding that here much of their food do not fit in with my new way of eating!!, I am getting in a LOT of walking, but my ankles are swollen. I use to Just LOVE THEIR PAN DULCE….(Sweet Breads), But I think i’m get acid from them. It is the salt in their food?? Can you give me any suggestions on what to eat here? Thank you so much for any advise. Edna
I sure hope that when your cookbook is out you will send everyone an email to let us know. I am so looking forward to it. thanks
Good advice, Vivian. It’s a matter of taking
sensible precautions to avoid falling, and generally looking after onself. Regular exercise (i.e.
simply walking or jogging for a few miles each
day) keeps one fit and provides sustained practice in keeping one’s balance.
Vivian I am so anxious for you to list what supplements for us to buy because I really don,t know what I,m doing !!You said take vitimin k2 because it has ”Natto” in it and I do take a circulation natural vitimin called ”The circulation Solution ” that has 100 mlg. of natto in it . I can,t take both that and k2 because it would thin my blood too much . Help !!!!Any answer about this would be of so much help and peace of mind .
Thank you
I have your book and trying to use it. I felt soo alone with all these dismal test results. I was planning my funeral,I hurt soo bad. I have made a lot of changes but am not there all the way. I do feel soo much better reading and connecting with others that are having the same problems. I cried everyday and could not smile but I quit crying and I even found myself smiling again. Thank you.
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