When you take control of your bone health, it may seem a bit complicated at first. But in reality, it’s quite simple.
And today’s post is a perfect example. You’ll discover three things you can do right now to improve your bone health.
You’ll see that there’s no reason to put off your journey to better bone health without drugs– these are three steps you can get started with right away.
1. Reduce Your Salt Intake
Table salt (Na) is about 40% sodium and 60% chloride. The lack of any other minerals is one of the problems with table salt – a skewed ratio of sodium to other minerals, such as potassium, can set the stage for chronic acidosis.
Sodium chloride is the type of salt typically added to processed foods. But foods that are not considered processed can also contain hidden sodium. The most prominent example is, believe it or not, raw chicken.
It may seem obvious that fried, breaded, pre-prepared chicken contains sodium. But you may not realize that sodium is injected into the flesh of packaged raw chicken breasts and whole chickens found in the grocery store. “Solution” or “chicken broth” is the term usually used on food labels (in very tiny print) to denote sodium content.
A 4-ounce serving of “enhanced” chicken meat can contain up to 440mg of sodium, which is a little less than a third of the recommended amount of 1,500mg (more about the topic of ideal sodium consumption later).
So one easy way to cut back on your sodium intake is to look closely at the package before buying the chicken. Look for something along the lines of “no salt solution added” or “minimally processed.” But the real information is found on the nutrition label. Chicken should not have more than 70mg of sodium per serving. If it has more than that, it’s been injected with salt.
The Sodium And Osteoporosis Connection
As far back at the 1980s, researchers were discovering the connection between high salt intake and calcium loss. Current research affirms these early findings: the more salt you eat, the more calcium is excreted in the urine.1,2
A 2013 study reveals a startling connection between salt consumption and fracture risk. Japanese researchers found that older women who consumed the most salt had four times the risk of sustaining a non-vertebral fracture as the other study participants. Even when the scientists adjusted for other factors that affect fracture risk, such as balance, handgrip strength, Vitamin D and calcium intake, and bone density, the results remained the same.3
How Much Salt Is Safe To Consume?
Current research indicates that around 1,500mg, or about ¼ teaspoon, is the ideal amount of sodium consumption per day. If you have Bone Appétit, the companion cookbook to the Osteoporosis Reversal Program, then you’re already enjoying delicious Foundation Foods that are also low in sodium. If you’re new to the “Saver” way of eating, here are some tips for keeping your salt intake low.
- Read labels carefully, including those on meats (especially chicken).
- Choose fresh or frozen foods over canned whenever possible.
- Use alkalizing sea salt in cooking and at the table.
- Steer clear of “junk foods” and replace them with bone-healthy options.
The recipes in Bone Appétit are naturally low in salt but full of flavor and nutrients that build your bones. It’s the perfect “recipe” for reversing bone loss!
2. Steer Clear Of Fluoride
Avoiding fluoride is not as easy as it sounds. Your first thought is probably to use fluoride-free toothpaste, and you’re right that this is a good first step. But this toxin is just about everywhere, making it challenging to avoid altogether.
Many municipal water systems add fluoride to tap water with the mistaken notion that it prevents tooth decay. If there is any benefit to dental health at all (and this is negligible), it’s by topical application, not ingestion.
Fluoride is found in black and green tea, with green tea containing twice the amount as black. In addition, fluoride is a component of non-stick cookware.
Fluoride Hurts Bones
The addition of fluoride to drinking water is controversial, and for good reason. Study after study has shown a connection between ingesting fluoride and increased incidence of fracture.4 The higher the concentration of fluoride in the bones, the weaker and more fracture-prone they are.
Tips For Avoiding Fluoride
Although fluoride is very common, there are some practical steps you can take to avoid it.
- Use fluoride-free toothpaste, either store-bought or homemade.
- Do not use non-stick cookware. Choose cast iron, enamelware, or other options that are not coated.
- Avoid drinking tap water. Instead, drink steam-distilled water with a few drops of lemon juice. Although drinking distilled water has come under fire lately, the bottom line is that it’s pure H2O, and there are plenty of opportunities to get minerals and vitamins from food and supplements.
- Drink herbal rather than green and black leaf teas. (“Leaf tea” refers to any beverage made from the Camellia sinensis plant.)
If you would like to learn more about making your own distilled water on your countertop, please click here to learn about the Waterwise 8800, as well as a special offer exclusively for Save Our Bones community members.
3. Open Windows
This may sound very basic, but it’s extremely important for your bone health. Our modern lifestyles often involve long periods in tightly-sealed buildings where no fresh air can enter. This sets the stage for carbon dioxide build-up, which is very acidifying (thus contributing to bone loss). The opposite is also true: taking deep breaths and enriching your blood with oxygen has an alkalizing effect.
Savers will recognize the paradox here. In the Osteoporosis Reversal Program, I devote an entire chapter to antioxidants, compounds and enzymes that intercept “free radicals,” or oxygen molecules. You see, on an atomic level, oxygen has an unpaired electron (on a molecular level, there are two unpaired electrons), making it very unstable. Antioxidants have the unique ability to donate an electron without becoming a free radical themselves.
The bottom line, though, is that breathing in plenty of oxygen in the form of fresh air is an easy way to give your bone health a big boost. So for at least an hour each day, open the windows in your home – especially in your bedroom.
It’s Easy To Take Control Of Your Bone Health!
When it comes to taking charge of your own bone health and choosing a drug-free scientifically-backed path, having clear, easy-to-follow steps makes a huge difference.
While the Osteoporosis Reversal Program is based on the latest in scientific research it's presented in a non-complicated, easy to digest fashion.
It’s the perfect way to get started with easy, effective and practical things you can do to take control of your bone health today.
Till next time,
References
1 Ho, SC, et al. “Sodium is the leading dietary factor associated with urinary calcium excretion in Hong Kong Chinese adults.” Osteoporosis International. 2001; 12, 723-731 –
2 Evans, CEL, et al. “The effect of dietary sodium on calcium metabolism in premenopausal and postmenopausal women.” European Journal of Clinical Nutrition. 1997; 51,394-399 –
3 Endocrine Society. “Excessive salt consumption appears to be bad for your bones.” ScienceDaily. 17 June 2013.
https://www.slweb.org/pf.fluoride-bone.html
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I’m in Canada and some stores sell parchment paper bags for just such a thing. Look for them, they may be the answer you are looking for.
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Hello Vivian
Just wondering why I’m not receiving my emails now?
Regards
Paula
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Hi Vivian, you are a star, & so clever – thanks for so much information. I would just like to know if I must try & find a multi-vitamin without iron, as I believe it is better to get it in the foods you eat, & not take it as a vitamin, because it never leaves the body!
Thanks once again,
Joy -
I tried a very low salt diet and felt very sick on it [ 900 mg per day]–I had to up it to 1800 – [ 2400 mg, which is the RDA for salt ] and I use Celtic Sea Salt now.
I can’t go as low as you say. What do you think?-
I think you should listen to your body, Joyce! Health is not “one size fits all.” 🙂 If you feel better eating a bit more healthful salt, then don’t worry!
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Good Afternoon Vivian,
Today’s Article – The Three Things You Should Do Today For Your Bones, Was Very Informative. Thank You Very Much For Sharing It With Us.
Until Next Time – Take Good Care Of Yourself, And Stay Well!
LOVE, LESLIE (MS. L. CARMEL)
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Table salt is NOT Na, but NaCl.
Chemistry!-
You’re right, Eva! Sodium is Na, but table salt includes chloride (Cl), as the article says. 🙂
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“Table salt (Na)” should write: “Table salt (NaCl)” to be correct.
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Thanks Vivian for new information on Green Tea. Most Healthcare Professionals still think Green Tea is good however I did read somewhere else that is not as good as formerly thought.
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I read an article on your site and it says that green tea is good for your bones. Fluoride is bad for your bones there is a lot of it in green tea! So should I drink green tea for my bones or not?
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Actually, Susie, you’ll find information on the harmful effects of drinking green tea on this site. 🙂 Here are some links where you can read up on the Save Our Bones view of green tea:
https://saveourbones.com/drink-this-not-that-for-better-bone-health/
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Hi Vivian
Having been diagnosed with osteopenia I have followed your Osteoporosis Reversal Programme for four years now. Whilst T score for my spine is now -0 .7, my hip, although still in the osteopenia range, continues to loose bone and is at -2.2 at the neck and -1.5 for total hip. What do you suggest? Are there any special exercises for the neck of the hip. I live in the UK and there is very little over here in the way of help which makes me so grateful for your work.
Christine.-
Christine, I suggest you take a look at the various Weekend Challenge posts you’ll find on this site! There are several exercises that target the femoral neck. 🙂
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THANKS, Vivian.
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What calcium and multivitamin supplements do you recommend? I have been taking a certain brand for several years, however, I have osteopenia and need more help at age 65. I need 1200 mg or more. I keep hearing that we need to use vitamin D and magnesium with calcium. Help! What has it all or more than my brand ( a major drug store brand).
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Good afternoon Vivian,
Thank you very much for sharing this info. In 2009, I purchased an Ozonizer 2C. I had been using this machine to purify water, fruits and vegetables has been
refreshed,disinfect,decompose pesticides and bacteria.
Thank you for the recipes of homemade toothpaste and
deodorant. Have a wonderful day and take care always.
Marlene -
Regarding adding lemon juice to distilled water, I have been doing so for a year or two. (to avoid fluoride and make water less acidic, more alkaline. Then I read (from reliable sources) that regular lemon juice (from concentrate) does not help the acid balance. I now use an organic pure lemon juice, not from concentrate. It’s 100% juice and is non-GMO. I got Santa Cruz organic Pure lemon Juice at Whole Foods. I put some into a pump bottle and add a few pumps to the distilled water. I think your website stating ‘add a few drops of lemon juice’–is only half the truth, incomplete and somewhat misleading.
I know you live in S Florida; did you know that Boca Raton does not add fluoride to their drinking water? How about starting a movement (there’s plenty of research around) for people to get help in addressing this issue and stopping counties/cities from adding fluoride. I called my city and was told it was mandated by the county. I don’t know where to begin and who to contact. Would appreciate help from you/your website.
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I think the lemon juice in distilled water is for TASTE, not for the acid/alkaline issue. I think that’s what Vivian has always meant about adding a few drops of lemon — for the taste. Otherwise, our palates find distilled water too “bland.” Just my 2 cents! 🙂
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You’re on the right track, Suzy! From the Osteoporosis Hydration Protocol (the free report on water included with the Osteoporosis Reversal Program): “Lemon juice enhances the purification qualities of distilled water, helps increase the body pH, and gives it a refreshing flavor.” 🙂
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Hi, I have always read in alternative health newsletters that only lemons should be used. Why don’t you try lemon slices.?
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Dear Vivian,
Can you tell me if Paba is harmful for our bones. I have been taking it to restore any gray hairs to my natural color. It works, but I have been taking up to 1,000 a day. My father-in-law did, he was in the medical profession.
Also is seaweed good or bad for our bones. i bought your book and find it amazing. i need to keep reading. Blessings for all the work you do for all of us. Vivian-
I posted this and didn’t see a reply. Please do?
Dear Vivian,
Can you tell me if Paba is harmful for our bones. I have been taking it to restore any gray hairs to my natural color. It works, but I have been taking up to 1,000 a day. My father-in-law did, he was in the medical profession.
Also is seaweed good or bad for our bones. i bought your book and find it amazing. i need to keep reading. Blessings for all the work you do for all of us. Vivian
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Vivian: Would you please clarify regarding naturally occurring fluoride in the water as my home community has an array of minerals including fluoride which are not added.
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Hi Jaqueline,
Some groundwater is known to be high in fluoride due to the presence of fluoride-rich rocks and minerals in the soil. But that does not mean that it’s safe to drink. 🙂 Fluoride is not good for bones, regardless of the source.
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The distiller is $400, what about reverse osmosis, I would have to check but if those are cheaper would they be as good?
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Reverse osmosis water is a viable, fluoride-free option, Diane! But be aware that buying water can be more expensive in the long run. 🙂
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Oooooo. I have spent 38 years in a small classroom packed with students (except in summer). Cold climate, old building, poor ventilation. Wonder if that has been a major contributor to my osteoporosis? I need to work 4 more years. There is absolutely nothing I can do about it.
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Connie, if you can air out your home, especially your bedroom, then you will spend all of your sleeping hours in an oxygen-rich environment. That will help offset your daily exposure to “stale” air! 🙂
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Do what you can, and know Vivian’s great program will carry you through the rest of your working years. An alkaline diet, weight-bearing exercise, clean (and non-fluoridated) water with lemon juice, plenty of sleep. These, and her timely, strength-based encouragement and additional exercises will keep you not only safe, but make you stronger in the meantime!
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You make it sound so simple, Helen – which it is! 😀
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What a great reminder, Vivian!! I am doing all of these things but I had forgotten why. Thanks for jogging my memory!!
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You’re welcome, Terry! You’re right – it’s not enough just to “go through the motions”; it’s important to know why these “motions” are healthy! 🙂
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Hi Vivian,
I have been following your healthy eating suggestions – more or less – over the past 3 to 4 years and been able to increase my bone density from 2.4 to 1.9. Thank you for your inspirational ideas.
In one of your recent mails you suggested avoiding the use of foil in cooking. My problem is this : I like to marinade my salmon, wrap it in foil and steam it. Can you suggest and alternative to foil for this recipe? Your help in this matter would be much appreciated.
Elma