Sometimes it's good to take a step back and look at the forest instead of the trees. There are so many things that you can do to naturally build your bones! That's why my typical blog posts focus on micromanaging your bone health by giving insight on one food or one nutrient.
This time, I’d like to show you the bigger picture. Don’t get me wrong… details do count, so long as you don’t get entangled in them and lose sight of your bone health goals. So get ready to supercharge your bone health and build your bones with these five easy tips.
1. Maintain Your pH By Proper Food Combinations
Bones become weak due to an excessive accumulation of acid waste in the body. Why? Because calcium is a potent alkalizer, and the body draws from its largest reservoir: the bones.1
Maintaining the desirable body pH is a lot easier than it sounds. In fact, as I write in the Osteoporosis Reversal Program, you don’t need to measure or weigh food. Simply take an estimated 80 percent of your foods from the alkalizing list and an approximate 20 percent from the acidifying list. And there are many Foundation Foods that offer an excellent source on bone-smart nutrients.
You’ll notice that when you do this you'll be eating delicious meals with healthy natural ingredients, and you won't to deprive yourself of any foods that you love.
2. Avoid Processed Foods And Food Additives, Plus Fluoridated Water
Synthetic chemicals are acidifying, so they can sabotage your bone health.2 I can’t stress enough the importance of trying to stay away as much as possible from processed foods, which are typically loaded with chemicals anyways. A good tip is to read labels, and if you see a food product with many ingredients that are hard to read and pronounce, it's more than likely that it contains synthetic chemicals.
As far as water goes, let’s not forget that most municipalities add fluoride and other harmful chemicals that can wreak havoc in your bone health and your general health. Drink pure water, such as distilled water, with a few drops of lemon juice to alkalize it. When you are eating out, opt for bottled water over tap water. And you can also enjoy natural fruit juices. I like to occasionally make my own soda mixing a little juice with seltzer. You can be as creative as you like.
3. Rethink Osteoporosis Drugs
This one’s a no-brainer. Osteoporosis drugs offer short-term bone density improvement – if that – and long-term grief thanks to their side effects. You see, all of these medicines alter bone metabolism, so they work against your body instead of with your body.3 Plus they also acidify your pH, and more often than not, more drugs are needed to quell the undesirable side effects caused by the osteoporosis drugs. So think twice before you get on the prescription drug treadmill.
And it’s not as if there’s no alternative to the osteoporosis drugs. I am here to tell you that the Osteoporosis Reversal Program offers a reliable and drug-free way to keep your bones happy and strong so you won’t have to worry about fractures.
4. Do Weight-Bearing And Bone Healthy Exercises
Pick your favorite weight bearing activity – such as walking or jogging – and have fun. Try to join a group or create your own “bone-fit” exercise group with your friends. These activities energize your bones and your spirit.
The Density Training Method I outline in the Osteoporosis Reversal Program is one of the easiest and most effective ways to build bone density through exercise.
You can also try a new sport, such as racquetball, tennis or cross-country skiing. And strength training is also a great way to increase your bone density.4 Free weights are more effective than machines, so train for at least 30 minutes twice a week.
5. Avoid Stress As MUch As Possible
I know… it’s not easy to get rid of all stress in our lives. But we can try to reduce it as much as possible. Stress has an acidifying effect, so it’s important to stay relaxed and positive.5 I find that yoga has a very calming effect, and practice it at least once a week. Search for your best way to reduce stress. You’ll be surprised; it’s not as difficult as you might think.
I’ve also noticed that sometimes small things can make a big difference; simple things like a funny joke, a warm hug from a loved one, or a pleasant chat with a friend. And don’t forget to take time to count your blessings.
So there you have it. Stay on track, live your life to the fullest, and be happy knowing that you are doing what’s right for your bones.
Till next time,
1 Lemann, Litzow, Lennon “The effects of chronic acid load in normal man: further evidence for the participation of bone mineral in the defense against chronic metabolic acidosis.” Journal of Clinical Investigation. 1966.
2 Barzel. “The role of bone in acid-base metabolism.” Osteoporosis. 1970.
3 Mashiba, Turner, Hirano, et al. “Effects of suppressed bone turnover by bisphosphonates on microdamage accumulation and biomechanical properties in clinically relevant skeletal sites in beagles.” Bone. 2001.
4 Pfeifer et al., for the ASBMR Working Group on Musculoskeletal Rehabilitation. “Musculoskeletal rehabilitation in osteoporosis: a review.” Journal of Bone Mineral Research. 2004.
5 Lin, Lane. “Nonpharmacologic management of osteoporosis to minimize fracture risk.” Nature Clinical Practice Rheumatology. 2007.