Special Announcement
I am thrilled to unveil to you today the newly redesigned Save Our Bones website. We've incorporated a lot of the feedback we received from our community into the new site.
Rest assured that behind this new exterior, our core values remain the same. Save Our Bones is all about sharing easy and scientifically proven ways to achieve optimal bone health without osteoporosis drugs.
This is but one of many new exciting developments we have in store for the Save Our Bones community. Stay tuned for more in the near future!
In the meantime, I hope you enjoy our new look and as always, let us know what you think.
Your friend,
Challenge #1
What: Eat at least 3 foods that are high in zinc.
Why: Better known for its role in keeping the immune system strong, zinc is a seldom-mentioned key nutrient for bone health. For that reason, it’s listed as a Foundation Supplement in the Osteoporosis Reversal Program.
Zinc is actually found within bone in the form of hydroxyapatite crystals. It performs an astonishing array of vital bone-building processes that regulate bone turnover. For example, zinc is required for the proper functioning of an enzyme called isoenzyme ALP-2, which is produced in the liver. Isoenzyme ALP-2 has a pH of 10, and it helps osteoblasts in the process of building bone. In addition, zinc-activated isoenzyme ALP-2 is required for Vitamin D to do its job in building bone.
None of this would happen without zinc! Not surprisingly, a study in the Journal of the American Geriatrics Society found that people with osteoporosis had low zinc levels.1
How: Make a point of eating foods high in zinc. I recommend eating at least 3 different zinc-rich foods for variety and balance, and to avoid the temptation to load up on a single food.
Foods containing zinc are delicious, and make great bone-healthy snacks. Here are some tasty alkalizing options, which also happen to be Foundation Foods in the Osteoporosis Reversal Program:
- Pumpkin seeds (perfect for fall!)
- Yogurt (plain, unsweetened, organic)
- Almonds
Some foods that are highest in zinc are acidifying. As Savers know, acidifying foods are not off-limits. Just take the acidifying effect into consideration as you choose your zinc-rich foods and plan your meals and snacks. These are some delicious acidifying options, also Foundation Foods:
- Chickpeas (Garbanzo beans)
- Peanuts
- Cashews
- Tahini
- Dark chocolate
- Beef
- Turkey
Here are some delicious suggestions for pH-balanced combinations: yogurt topped with sliced almonds and chopped cashews; almonds drizzled with dark chocolate; turkey burgers with tahini.
Enjoy these yummy, zinc-rich foods as you meet Challenge #1. Now on to…
Challenge #2
What: Do at least 15 repetitions of the Reverse Wrist Curl.
Why: An osteoporosis or osteopenia diagnosis brings with it a fear of falling, because falling is the primary way that fractures occur. In addition to balancing exercises and other preventative measures, it’s also important to strengthen those areas of the body that tend to “catch” a fall.
The unfortunate truth is that falls can happen, even if you’re actively working to prevent them. What’s more, fractures can happen even with normal bone density.
So it’s very important to prepare your body to land well in the event of a fall.
That’s why Reverse Wrist Curls are part of this Daily Double Challenge. The wrists tend to take the force of many falls, resulting in fractures to that area. As the saying goes, your body is only as strong as its weakest link, so strengthening your wrists makes a lot of sense.
How: Sit on the edge of a bench or chair. Place your forearms on your legs so that your wrists are slightly out over on your knees. Hold a bar, dumbbells, or even cans of soup in each hand. Whatever you use, make sure the weight doesn’t seem excessive.Turn your hands palm-down and let your wrists relax. Keeping your forearms in place, raise the weights up using only your wrists. Lower the weights back down. This is one set. Do at least 15 sets.
This exercise helps build muscle strength and flexibility, and because it’s weight-bearing, it also promotes bone density.
Strengthen Wrists and More with the Densercise™ eBook System
The reality is that there are vulnerable areas in your skeletal system, such as the wrists and ankles, that are prone to fracture. That’s why Densercise™ targets key fracture-prone areas with density-building exercises that also increase flexibility and strength.
Based on Wolff’s Law, the moves in Densercise™ combine weight-bearing, postural, and resistance exercises that are specifically designed to increase bone density. Practicing these moves three times a week for just 15 minutes is enough to build your bones and prevent dangerous fractures.
New Look. Same Guarantee
Also, Densercise™ has a completely new cover design. It better reflects the vibrant results you'll get with it. Be sure to check out the new cover design for Densercise™ and the brand new page here.
And of course, there's still no risk on your part – with our 60-day, money-back guarantee, you can request a refund for any reason.
Please click here for details about Densercise™.
Till next time,
References
1 Atik. “Zinc and senile osteoporosis.” Journal of the American Geriatrics Society. 31:790-791.1983.
There are several foods that are not listed in your book under Akalizing or Acidifying. How can I find out which list they go under?
Are you aware that almonds grown and sold in this country are pasteurized? I buy organic almonds by mail order instead.
The last three messages I have received seem to be in a different format. I can no longer read them. I have been on this mailing list for 2 or more years with no problem. The new articles are non-existent but the readers’ comment area shows up. Other than your messages, my emails from other souces have not changed. Anyone else have a problem?
Love the new look, and the colour blue is a healing colour. Also I have started doing the wrist exercise. Many thanks.
Micky
Hi! Vivian,
YES I DO LIKE THE NEW LOOK OF THE SAVE OUR BONES ARTICLES. THANK YOU VERY MUCH FOR GIVING YOUR SAVE OUR BONES ARTICLES A COOL NEW LOOK!
KEEP UP THE WONDERFUL THINGS YOU ARE DOING.
AND TAKE CARE, AND STAY WELL!
LOVE, LESLIE ( MS. L. CARMEL)
Absolutely great to see, and be part of, your program.
In March of next year I will be ninety years
of – er – ‘maturity.’ Everybody tells me I look, and act, like seventy five. I gave up eating dairy, plenty cheese that was, when I was told I had prostate cancer 10 years ago. I resisted all the standard medical methods of control, began ingesting turmeric and increased my intake of almonds, green tea, etc. I eat no red meat. Last test my psa was 0.05. Just about as low as you can get!
If, perchance, I still do have PC, then I certainly have it under control
Fortunately I live on the beautiful, sunny, clean air, surrounded by sandy beaches and beautiful warm sea water, island of Antigua in the Eastern Caribbean.
I taught my self wind surfing when I was fifty nine, snow skiing – not in my home-land – when I was sixty. I am still very active physically, and, as my niece says, I surely am the poster boy for all round healthy living; such as you espouse.
My Doc, friend, says: ‘ I can’t argue with you!’
Thank you for your encouraging words to those whom you are guiding into a natural healthy life style
Tony
I love the new design of your website.
Hi Carolyn, if you or any community members have questions on topics not addressed in this blog post, please send your questions via e-mail to su*****@**********es.com, or click on the smiley face icon at the bottom of the page. We will do our best to address your concerns.
You can also use the Search feature to search for anything Vivian has written on a particular topic. 🙂
What is you opinion on coconut oil and all things coconut? It seems to be the latest craze. Is it okay to cook with etc?
most Drs recommend operation of an hyperactive paratyroid gland, because,,they take calcium from the bones that lead to osteoporosis, is this so, isn’t there any other way to treat or heal these glands…thank you
Is Yoga good for strengtening bones
My wrists do not extend beyond my knees when trying to do the wrist exercise you describe unless my back is bent. ????
That’s right, Betty – you lean forward a bit and rest your elbows on the top of your legs. 🙂
Thank you!
While I haven’t researched Zumba specifically with regards to bone health, it sounds like a great form of exercise!
Interestingly, bike riding is not considered a weight-bearing exercise. It’s a wonderful way to get fresh air and reap some of the other benefits of exercise, but it’s not particularly good for building bone.
Is Zumba good?
Is bike riding good for strengthening bones.