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 Serum pH With 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 blood 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 or reverse osmosis 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 small quantities of 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 BoneFlex Exercise vidoe in the Osteoporosis Reversal Program is one of the easiest and most effective ways to get started with simple yet effective bone-building exercises.
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. If you don't have a regular routine of weight-bearing exercises, the Save Institute created SaveTrainer which offers a wide variety of workout classes led by trained professionals. SaveTrainer makes it easy to build a workout routine and stick with it.
5. Avoid Stress As Much As Possible
We all 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,
References
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.
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10 Signs That Your Sugar Intake Is Too HighComments on this article are closed.
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You’re very welcome, Eileen!
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Can you suggest a specific kind of vitamin k2? There are so many brands. I take Standard Process vitamins for everything else. Thank you so much!
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Anne, we’re not currently recommending a specific brand, but make sure the one you take contains at least 180 mcg. And stick to K2 (also called menaquinone), which is more bioaccessible than K1 and is used by the body in soft tissues, heart tissue, and bone production.
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Thank you so much!
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We just moved to a city that fluoridates it’s water. How do I know that bottled water is not also fluoridated. Is there a way to remove the fluoride from my city water?
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Sharon, distilled bottled water or purified by reverse osmosis does not contain fluoride. And you can buy a distiller or have a reverse osmosis system installed under your kitchen sink.
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Hi Maggie Pink,
When I was first diagnosed with osteoporosis (about ten years ago) my doctor mentioned osteo drugs but wasn’t pushing them. I started researching them, noting the series side effects and found the Savers site. I had already been eating alkaline and am reasonably active but each Dexa scan shows continuing loss of density (I’m now in the red). I am fine boned and have broken bones in the past, but from severe impacts.
I’m not afraid of the loss of bone density because I would rather have good bone quality than bone density from osteo drugs.
A few years back I had an infection in my jaw from an impacted wisdom tooth. If I had been taking osteo drugs I could have lost my jaw bone. A friend, who’s doctor recently suggested she start taking osteo drugs, was told by him to have her dentist check that she didn’t have a tooth infection prior to starting. So they know how dangerous that can be.
Having bones, even your largest bones, break for no reason is another reason why I won’t use osteo drugs. I’d rather be fit and agile and not worried that when I’m walking, running or paddle boarding, one of my bones will break.
Don’t make your choices out of fear, but out of common sense and good reasoning.
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I am just about to have my last biphosphate infusion then I will have another Dexa Scan. This is a yearly treatment done under the NHS UK. Before that for years I tried the natural way with exercise and trying as hard as poss to have a healthy diet but my osteoporosis was just getting worse. I guess I am one of the unlucky ones. I wish I could find an inexpensive bone supplement though. They are all so expensive!
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Thank you for your hard work. The five elements
as you listed, I do it as much as I can. I have a little medical knowledge . I can’t find any stipe to test my ph level by myself, anyway
I’ll take a blood test next month and until Nov. I also take a B.M.D. test-
You’re welcome!
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i would like to hear from people who have embarked on the program and have recovered from this condition -thanks
maggie
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Thank you Vivian. Just a refresher for us all. A good idea. Sometimes we get so busy we can forget the basics.
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You’re welcome!
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Thank You So Much Vivian for the detailed information you provided us to improve bone health. You are God send to us. May God Bless You and All Your Good Work, Your unselfish sharing of all those valued information really helps esp for me, I tried to maintain a healthy PH balance/level and fortunately I was able to put back a protruding bone/tendon/cartilage whatever you call it on a middle finger into its normal shape again, as well as other health issues were gone. Thank You.
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Great job, Edwina! And it’s my pleasure to help you and all Savers 🙂
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I have osteporosis – fairly significant. I am 57. I have gone to a naturopath and I am taking calcium supplements called “Bone Basics” which are supplements from bovine free cows in Austrialia. I am told that this supplement will reverse if not maintain my bone health. Please let me know your comments on this supplement. This naturopath has data from his current clientele to confirm that they have had great success with this supplement.
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Hi, Vivian, it is very good information for many who wonder how to balance ph of our system & store calcium in the bones.As always you are for people.
love, Suseela-
You’re welcome!
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Thanks! It’s comforting to see the big picture once in awhile, as important as all the individual details are.
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You’re welcome, Helen!
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Hi! Vivian,
As Always You Pick Great Topics. Keep Up The Wonderful Work You Are Doing!
LOVE, LESLIE
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My pleasure, Leslie!
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Can you please send me the list or the link for the list of the Alkaline foods VS the Acidic foods ?
thanks so much, Denise
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I too would like the list of Alkaline foods and Acidic foods — or where to find it.
Thanks,
Marie-
Denise and Marie, the complete list can be found in the ORP.
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Wow! Great news for me. 12 years ago I was diagnosed the “severe” osteoporosis after I had radiation for uterine cancer. I even had a couple of small fractures in my hips and a pretty severe groin fracture which caused me to be on crutches for 6 weeks. I vowed then to start exercising to help prevent more fractures. I was still drinking carbonated beverages and eating all wrong even though I am at a good weight. I was also taking Fosamax and later, Boniva because I didn’t know better. Thank God and thank the Save our Bones program from Vivian, I changed my eating and drinking habits to conform with the advice in the book and stopped all drugs. I just had a bone density and thanks to all the changes I’ve made I have now reversed my “osteoporosis” to “osteopenia”. Thank you from the bottom of my heart and my healthy bones Vivian, for your part in the changes I’ve experienced.
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I’m happy for you too, but I was wondering if you could share your dexa scan scores with us. I only had osteopenia and still fractured a vertabra but I also had radiation for breast cancer. After the fracture I was retested by a nuclear bone scan and an MRI, etc and Praise God! no bone cancer. this is the one thing that keeps me going besides getting help from people like you and Vivian. Thanks
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Wow, Jackie! From “severe” osteoporosis to osteopenia… I’m happy for you and proud of your success. Thanks for sharing these great news.
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I had back surgery in February of this year. I also have Ataxia. One thing the Dr told me was that my legs had lost their muscle. What all can i do to rebuild some of the loss of muscle and to give back the strength that I have lost…I also want to know of a good vitamin or something that is good in the help of fighting fatigue..thank you…..
Linda-
Linda, we’re delighted to answer your questions, so please check your email inbox within the next 24 to 48 hours.
Yours in excellent health,
Customer Support
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Vivian,
Could you please explain to me, how you can tell anyone with Osteoporosis to take a new sport such as :
“You can also try a new sport, such as racquetball, tennis or cross-country skiing”???If you say Not to Twist at our waist, becareful not to fall etc,then you tell us to try a new sport such as what you said here..I’m still Stunned !
I also might add most people with Osteoporosis are older, and can losen the jell behind there eyes if they fall.
Please explain?
Thank you,
Annie.-
You are never too old to begin an appropriate and safe exercise routine.! In fact, it is much more dangerous to be sedentary! If the idea of a “new sport” doesn’t appeal to you, find an exercise class geared to older women. My own 80 year old mother began taking a class called Silver Sneakers, which she attends 3 times a week at her local community center. This class is taught by a trained teacher and includes stretching and strengthening excercises with small weights and rubber bands for resistance. Since she started this class one year ago, my mom has lost 10 pounds and is much more fit. Find something similar in your community if you can!
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Please don’t pick on Vivian for her good advice. Not everyone with osteoporosis is “old”. I have been diagnosed with osteoporosis but, at 52, look perfectly fit and healthy from the outside and am fully capable of doing exercise. I really appreciate Vivian’s comments.
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I have had many health battles but I know good advise when I hear it! It just has to be modified to fit each individuals current physical condition and your age and your life style. Of course an 80 yr old cannot do what a 50 yr old can. Use your common sense and if necessary get advice. I’m dealing with a body that has aged 15 yrs. in the last 5 yrs from cancer, but I’m never going to give up, make excuses, etc. I’m goin to try my best!
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I don’t think anyone is picking on Vivian. In fact, I’m in the comments section right now looking to see if some one did comment on that, as I too am still stunned!
There are no age limitations on osteoporosis and you discribed yourself very well when you said you, “LOOKED perfectly fit and healthy FROM THE OUTSIDE!” On the inside, you are the same as all of us; you have osteoporosis!
I’m just saying, Vivian could have given us ‘new sport’ examples more suitable to our condition, not ones that will surely land some of us in the hospital!
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Hi all, When Vivian gives this advice – we are supposed to do what we can do safely – if you are older do Yoga or Tai Chai or walking, or hugging or enjoying company and laughing – walking through your house with firm steps – heals first etc – Vivian has given us lots of good (and gentle exercises) I am 80 years old this year and I can do most things she has suggested – and I found that I had osteoporosis only 2 years ago – it has not got better -BUT IT HAS NOT GOT WORSE!!!! I have no pain – but when I go outdoors I walk very carefully.Blessings.
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Hello, Many thanks for all the helpful information , kind regards Eileen