Challenge #1
What: Eat at least one polyphenol-rich food in season now.
Why: Polyphenols are antioxidants found in plants, and while you may be well aware of their importance to maintain overall health, you may not realize how important they are to your bone health.
The purpose of polyphenols (and any antioxidant) is to “mop up” free radicals in your body before they can do damage. Free-radical damage is called oxidation, and it is not unlike rust on metal which forms by a similar process.
Unchecked oxidation brings about a host of health problems. As far as bone health goes, oxidation causes excessive bone resorption which can result in lower bone density. Antioxidants “step in” to stop bone loss from progressing, and they do this by several processes.
First, antioxidants eradicate free radicals before they can disable your bone-building cells (osteoblasts) and stimulate the cells that tear down bone (osteoclasts). This is a somewhat indirect way that antioxidants preserve your bone density. They also do so in a more direct way.
Some flavonoids actually have an estrogenic effect in the body, but they do not override natural biological processes. On the contrary, they actually work with these processes and bind to estrogen receptors. This is far preferable to artificially introducing a synthetic form of the hormone estrogen (as in HRT, or hormone replacement therapy) into the body.
How: Consider all the wonderful foods in season now, and incorporate at least one of them into your daily diet. Here are some polyphenol-rich options:
- Cherries
- Grapes
- Cantaloupe
- Plums (these are acidifying, but they are not off-limits; simply balance them with the appropriate alkalizing foods)
- Parsley
- Raspberries
- Blackberries
- Strawberries
- Beets
These are all Foundation Foods that are included in the Osteoporosis Reversal Program. They are rich sources of many bone-healthy nutrients, especially polyphenols.
Challenge #2
What: Practice these 3 neck stretching exercises at least once a day.
Why: Neck stretching exercises help improve posture, align the spine, relieve pain and stiffness, and prevent misalignment and the dreaded “hunchback.”
These exercises are designed to strengthen and tone your neck muscles, as well as stretch them gently to prevent and relieve tightness. You’ll notice that your neck will feel a lot better and you’ll have a more graceful posture.
In addition, such isometric exercises improve bone density. Research backs up their effectiveness – several studies have shown the benefits of exercising the neck muscles for those with osteoporosis. On study in particular comes to us from the Osteoporosis Prevention and Treatment Center in California. The results clearly showed increased muscle strength, and the study concluded that neck exercises “are capable of enhancing bone formation…”. 1
How: Do these exercises in sequence.
1. Cervical Flexion and Extension
- Sit up straight in a comfortable chair (you can stand if you prefer).
- Tuck in your chin and gently move your head down and forward.
- Try to touch your chest with your chin (the object is not to actually touch your chin to your chest; the point is to feel the stretch).
- Then do the opposite – look up and bend your head backward as far as it will comfortably go.
- Repeat at least 5 times or do as many repetitions as you comfortably can.
2. Cervical Lateral Flexion Stretch
- Slowly tilt your head to the right, bringing your right ear down to your right shoulder.
- Only go as far as you are comfortable. Your ear does not have to touch your shoulder.
- Make sure you’re not turning your head as you do this, and keep your shoulders level.
- Hold the stretch for 10 to 15 seconds.
- Repeat the stretch on the left side.
- Do 5 sets or as many as you comfortably can.
3. Cervical Rotation Stretch
- Turn your head to the right as far as you can – try to get your chin over your shoulder.
- Do not tilt your head or raise your shoulders when you do this exercise – keep your chin level.
- Hold this position for 10 to 15 seconds.
- Do the same thing on the left side.
- Repeat this set 5 times or as many times as comfortable.
These neck stretches help strengthen your neck muscles and promote bone density in your cervical vertebrae.
Other Easy Ways to Build Strong Bones
When I wrote the Densercise™ eBook System, I had this very thing in mind: targeted exercises that are specifically designed to improve strength, flexibility, and density in your bones. Densercise™ focuses on those areas of the body that are most prone to fracture, such as wrists, hips, and ankles.
Densercise™ is based on Wolff’s law, which states that tension from muscular and gravitational forces stimulates bone cell production. Densercise™ combines weight-bearing exercises with postural and resistance exercises, so the benefits overlap.
And it only takes 15 minutes, 3 days a week to see results with Densercise™, whether it’s feeling more youthful, regaining flexibility and bone density, or improving your balance.
There’s no risk; with a 60-day, money-back guarantee, you can request a no-questions-asked refund if you’re not satisfied for any reason.
Please click here to learn more about Densercise™ →
Till next time,
References
1 Swezey RL, Swezey A, Adams J. “Isometric progressive resistive exercise for osteoporosis.” Journal of Rheumatology 2000:27(5), pp1260-64. Web. https://www.neckpainreliefkit.com/neckexercises
You May Also Like These Related Articles:
Comments on this article are closed.
-
-
Fantastic, Maxine! I am glad you found the challenges.
-
-
Dear Vivian,
It’s been awhile since I wrote, but enjoyed seeing a list of so many of the fruits I enjoy every morning before the rest of my breakfast. I fix a large bowl of strawberries (organic only, when I can get them)apples, nectarine, blueberries, pineapple, plus red and black grapes, all topped off with a spoonful of Greek strained yogurt. This may not meet all the specific standards of alkalaizing (sp?)but it works for me. Twenty minutes later, I have my oatmeal and a tablespoon of walnuts. This how I start every day and I look forward to it with gusto!
I enjoy the emails and whatever new information you have to share. Thank you for all you do to help all of us stay as healthy as we can. FB
-
Please put the densersise program in DVD form. It will be easy to use or book form is ok also. I haven’t bought it for that reason.
-
viven your articals are very usefull.
i am 55 year old my blader is geeting weak can you suggest something.-
Hi Vivian, I enjoy your book and emails very much. However, I would prefer the exercises in a book or dvd form also. Any thoughts on this for the future?
-
-
Sorry, my question is on another subject. I wil go for some grapes and a plum after I sign off.
My question. What do you think of the Shingles shot? I know what you usually say but I need reasons for the doctor.. Is there a good alternative? Sorry if you’ve covered this recently. I have many emails I haven’t opened yet. Been busy with summer visitors, etc.
Thank you for all the work you do to help us all.
Shirley C. -
If this is Day 6, where are all the previous Daily Double challenges?
I read all emails and didn’t think I missed any but I don’t remember seeing any previous ones.
Could you help me find the links.
Thanks-
Don’t worry, as my comment posted I saw the ” Related Article” section with the previous posts.
Sorry for that and thanks
-
-
Hi! Vivian,
Thank You VERY MUCH For This Most Informative Article. I Love All The Foods Mentioned Except Beets. I Very Allergic To Beets.
But I Try To Eat The Rest Of Them As Often As I Can.Thank You Very Much Again.
LOVE, LESLIE (MS. L. CARMEL)
-
That should not be a problem, Leslie! There are plenty of other nutrient-rich, bone-healthy foods to choose from besides beets. 🙂
-
-
In Save Our Bones the chart of Alkalizing and acidifying food are so usefull. As a result of these, amongst many other things, I now make my own Spelt bread. I like bread and eat a lot of it! However, a friend just noticed that Spelt is in BOTH lists, page 107. I am now confused!
-
I am sorry for that misprint in the book, Jenny! Although spelt is a variety of wheat, it is alkalizing. 🙂
-
-
Thanks,
Shula -
What are the names of the plants that give the best oxygen and are healthy for us?
-
Virginia, you might enjoy the following blog post on this topic:
-
-
I am with the others who are wanting you to put your Densercises into book form. I do not like using online versions. It is much easier to carry a book to a location where it is more convenient to do the exercises. Thanks.
-
Yes I agree with Pauletta Aug 12 2013
The reason I haven’t joined program yet is because I cannot get content/exercises in book form
-
-
Thanks so much for the neck exercises. 🙂
-
I have ordered the book (exercise)….paid for it by credit card but
have not received it. Pls check out and find where the book is
and where it was sent. thanks cg-
Carol, I am sorry to hear this has happened! Would you please send an e-mail to support@saveourbones.com? You can also click on the smiley face icon at the top of the page. We’ll be glad to look into this for you!
-
-
I have read (many sources) that prunes are good for osteoporosis and can rebuild bone. Do you have any info or recommendations re prunes?
-
Eleanor, you might enjoy reading this post on prunes – they are excellent for bone health!
-
-
The cervical exercises that you have taught in this mail are so easy to do….shall make a routine exercise schedule and try to do it everyday.Thanks,Vivian!
-
I just joined this conversation so I don’t know if this has been asked. I recently bought the densercise but don’t really like ebooks and having to use my computer to see the videos, plus the demos are very short and fast… hard for me to follow without verbal instructions..I was wondering if there is a dvd and hard copy book that I can also get.
-
Am so glad Sharon asked this as I too would much prefer a DVD and printed book. I am looking forward to your reply.
Meanwhile, I do appreciate the e-mails with exercise in them. Diana-
PLEASE put the Densercise program into book form. Not a fan of on line books. Safari on the ipad does not seem to support the e-book either.
-
-
-
What joy for me when I read that I already have two of these in my daily diet. I will try to add more although I love my strawberries and grapes. I have told myself to try beets too…so, they are on the menu for tonight. Why wait!! The exercises are just right for that “I’ve been at my work for too long and my shoulders and neck are unhappy” feeling I get from the computer. I know these are in the “Cool down” phase of Densercise, but this is a great addition! Thank you!!
-
I know what you mean, Terry! When you’ve been sitting at the computer for a long time, these neck stretches really feel good. 🙂
-
-
Thankyou Vivian, the exercises will be helpfull, but I’m at a bit of a disadvantage again though as I can only eat the parsley on that list, & as i am on warfarin the Dr has only grudgingly agreed to that.
I have to be Fodmap free (no fruit) 🙁 -
thank you, Ita.
-
… why are no tropical type fruits mentioned ? … is there a lack of knowledge about them ?
-
Tropical fruits are excellent for your health, Nick – they do indeed contain antioxidants and they are alkalizing. I have written about several tropical fruits on this site! (If you’re interested, links to posts about tropical fruits are below.)
This post today, however, is on local, seasonal foods that, for those of us in temperate climates, are only available at certain times of the year. 🙂
https://saveourbones.com/calcium-absorption-bananas/
https://saveourbones.com/eat-this-guilt-free-bone-healthy-sweet/
https://saveourbones.com/which-type-of-melon-is-best-for-your-bones/
-
-
Do u have a payment plan for your bk?
-
Dear Anna,
Please send an e-mail to support@saveourbones.com, or click on the smiley-face icon at the top of the page. We’ll be glad to answer any questions you have about the book.
-
Just had to let you know these exercises are exactly what I need. Shall follow up and do them as suggested . Thanks for your input!!!