Top 3 Ways To Prevent Height Loss - Save Our Bones

When you’re diagnosed with osteoporosis or osteopenia, all kinds of questions and concerns go through your mind. You might be afraid of fractures, of developing a “hunchback”, or you might dread the possibility of “shrinking”.

Thankfully, while the fear is very real, these are not inevitable consequences of osteoporosis.

Today we’ll look at three ways you can apply this approach to prevent an issue that is of great concern among many in our community: height loss.

What Causes Height Loss?

The main reason people “shrink” has to do with their spine. You see, the spine is made up of vertebrae, and between each pair of vertebrae there is a gel-like disc that cushions the space between the bones. This water-based gel tends to “dry up” and get thinner with age, but it’s not aging that’s the true culprit: rather, it’s lack of movement.

As we age, we tend to become less active for a variety of reasons. In addition, misalignment of the vertebrae at any age prohibits normal movement of the spine, causing the discs to shrink.

The effect is cyclic – once the discs lose water, the spine can become stiff, inflamed, and painful, making movement and activity even more difficult. So you move less, creating more degeneration of the discs.

Dowager’s Hump

When the vertebrae in the upper back bend forward abnormally, sometimes as a result of osteoporosis, the condition is known as Dowager’s Hump (also called Kyphosis). Like height loss, this condition is correctible through posture awareness and specific exercises.

There’s even more to height loss than this. In fact…

Height Loss Can Indicate Vertebral Fractures

French researchers conducted an in-depth study that explored height loss. What they discovered was disturbing: “We found that the risk of an existing vertebral fracture was significantly higher among patients with a height loss of at least 4 cm,”1 said head researcher Dr. Karine Briot.

And that’s not all…

Height Loss is Also an Indicator of Future Hip Fracture

In a population study that ran from 1948 to 2005, a connection was found between height loss and the incidence of hip fracture:

“Given that most hip fractures occur in elderly persons, a key finding is that this recent height loss, even after adjusting for age, indicates increased risk for hip fracture.”2

And 97% of the hip fractures in the study were due to falls. It stands to reason, then, that whatever forces are at work to cause loss of height are also influencing bone density. This makes sense, when you consider the importance of exercise and movement in preventing bone loss.

Take Action to Prevent Height Loss

Here are three simple and effective ways you can prevent loss of height.

#1 – Give Your Bones the Nutrients They Need

There are key nutrients that help build and nourish bone, and these are the Foundation Supplements described in the Osteoporosis Reversal Program. While it’s important to eat a pH-balanced diet composed of nutritious Foundation Foods as described in the Program, the fact is, you just can’t get all of your nutrients from food in this day and age. The soil has become depleted and the result is nutrient-deficient crops. And food loses nutrients during long transport times from farm to store to table.

So supplementing is as important as eating the right foods. If you have the Osteoporosis Reversal Program, you will know exactly what nutrients are necessary to nourish your bones, and how much of each one you need. There are quite a few of them; here we’ll cover the basics.

  • Calcium is “the” supplement associated with osteoporosis, and for good reason. It’s one of the primary minerals that make up bone, playing a crucial role in the formation and maintenance of your skeleton. Eating calcium-rich foods is a great start, and supplementing with an organic, plant-based form of calcium (not calcium citrate or calcium carbonate, which are basically ground-up rocks and not easily absorbed by the body) ensures that your bones have the calcium they need to stay strong and tall.

    Foundation Foods high in calcium:

    Sesame seeds
    Greens (mustard, collard, kale, spinach, etc.)
    Lima beans

    How much calcium do you need? Quality trumps quantity here. As I write in the Osteoporosis Reversal Program, “You should not take more than 500 mg of calcium at one time since that’s the maximum absorbable quantity. It is therefore best to spread the calcium intake throughout the day, preferably at mealtimes.”

  • Vitamin D is unique among vitamins for two main reasons: your body can synthesize it from the sunlight, and it’s also a hormone. It has few dietary sources, and the foods that do contain Vitamin D are acidifying. Vitamin D’s role in bone health has been well-documented over the years, but there has been some confusion as to how to meet daily requirements of this vitamin.

    The best way to get the D you need is to spend 20 to 30 minutes a day in the sunshine without sunscreen. In addition, a supplement of 400 IUs daily (600 IUs for those over the age of 70) of D3 is recommended, with higher doses indicated for those in sunshine-poor areas.

  • Vitamin C is associated with acidity, which is understandable – it’s basically ascorbic acid. But Vitamin C does not create an acidic condition in the body. In fact, it’s vital to the health of your bones, strengthening and building the collagen matrix that binds bones together. It works synergistically with Vitamin D, and studies have shown that bone loss is accelerated when people are deficient in both C and D as compared to Vitamin D deficiency alone.3

    Like Vitamin D, Vitamin C also has a dual role – it’s an antioxidant as well as a vitamin, helping to prevent oxidative damage to your bones.

    Foundation Foods high in Vitamin C:

    Citrus fruits
    Bell peppers

While the US RDA of Vitamin C is 60 mg, I recommend at least 500 mg. In the Osteoporosis Reversal Program I also give you the exact dosages for other supplements that differ from the mainstream RDA..

#2 – Stand Straight and Watch Your Posture

Your mom was right – stand up straight! It’s so easy to let yourself slouch whether you’re walking or standing, especially when you feel tired. But did you know that good posture actually builds and strengthens the muscles around your spine and other areas of your body? These are the muscles that hold you up, so you become less tired the more you practice good posture.

Your back naturally has 3 main curves: an inward curve at the bottom of your neck, an outward curve where your upper back begins, and another inward curve at your lower back. To maintain these natural curves, implement these key posture points when standing:

  • Shoulders should be held back but relaxed.
  • Tuck in your tummy – imagine gently pulling your navel toward your lower back.
  • Don’t stand on one foot. Instead, balance your weight evenly on both feet.
  • Your hands should hang naturally by your sides.
  • Knees should be supple, not locked out.

When sitting, keep these points in mind:

  • Rest both feet on the floor.
  • Make sure your knees and hips are level – use props if necessary.
  • Imagine the top of your head going up toward the ceiling. This will stretch your spine upward.
  • Allow your back to be straight but comfortable.
  • Again, shoulders should be relaxed and held back slightly.

Consider setting up a mirror or mirrors where you spend a lot of time sitting or standing. Take a moment throughout the day to see if you’re practicing good posture.

#3 – Exercise to Strengthen Bones and Muscles

“Savers” are familiar with the importance of exercise to strengthen bones. Exercise also helps your posture by strengthening specific muscle groups that support your back, neck, shoulders, and head.

The Densercise eBook System includes weight-bearing, resistance, and postural exercises. Described below is a postural exercise from the Densercise system called Flying Snow Angels, which is specifically designed to improve posture and strengthen the muscles of the upper back and shoulders. Here’s how to do it:

Flying Snow Angels

Lie on your belly on the floor. Place a rolled towel under your forehead and a pillow under the hips for cushion. Arms should be resting by your sides. Slowly slide arms overhead as if you were making a snow angel. Lift arms off the floor slightly by squeezing shoulder blades together. Do not lift from the shoulders. Do 6 repetitions, then rest for at least 10 seconds. After resting, it is not necessary to start from the original position. Just let your arms relax overhead while you rest. Repeat this pattern until the 5 minutes are up.

Build Your Bones AND Improve Your Posture

The Densercise eBook System offers many simple yet highly effective exercises to build your bones and improve your posture. The moves are designed to increase bone strength, density, and flexibility, and to tone and strengthen supporting muscle groups that hold your spine, shoulders, and head in the proper position.

As you can see, there’s nothing to be afraid of when it comes to osteoporosis or osteopenia. You just need to know what actions to take that will keep your whole body healthy , strong, and youthful.

Till next time,


1 Briot et al. “Accuracy of patient-reported height loss and risk factors for height loss among postmenopausal women.” Canadian Medical Association Journal, 2010; DOI: 10.1503/cmaj.090710
2 Hannan, Marian T. et al. “Height loss predicts subsequent hip fracture in men and women of the Framingham Study.” Journal of Bone and Mineral Research. 22 Dec. 2011. DOI: 10.1002/jbmr.557. Web.
3 Segeev I N, Arkhapchev Y P, Spirichev V B. “Ascorbic Acid Effects on Vitamin D Hormone Metabolism and Binding in Guinea Pigs.” The Journal of Nutrition. 120:1185-1190, 1990.

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Comments on this article are closed.

  1. Alina smith

    What’s up, yup this article is really pleasant and I have learned lot of things from it

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  2. Rylin Mariel

    My own explorations into the issue of sun exposure, as well as personal experience with what my doctors have advised would indicate that 30 minutes a day exposure to sunlight without sunscreen is not a reasonable figure.According to the NIH, “In very fair-skinned people, UV radiation starts becoming harmful after about 5 to 10 minutes. The table below shows the maximum amount of time people with different types of skin can expose untanned and unprotected skin to the sun per day without getting a sunburn.”

    Furthermore, the Skin Cancer Foundation indicates that using sunscreen does not interfere with the synthesis of vitamin D. For people with pale skin types, this would actually be a dangerous level of exposure. For someone like myself, with cutaneous lupus, no exposure to sun is acceptable. I also have multiple sclerosis, and vitamin D3 is considered essential to prevent relapses and reduce the progression of MS. My neurologist, as well as the MS Society, recommend 10 minutes a day of sun exposure. Dermatologists generally tend, in accordance with the NIH, to recommend no more than 10 minutes a day of sun exposure without sunscreen for people with pale skin.

    • Rylin Mariel

      Because of the cutaneous lupus, I have to rely on supplementation for my vitamin D.

  3. Ruth

    Please I want to increase on my height, any help please?

  4. whisperingsage

    Not one word about vitamin K2? Really????? K1 is in greens, k2 is in pasture fed animals’ fat, eggs, milkfat and livers. We are not great at converting g k1 to k2 but herbivores are. Weston Price discovered this important vitamin and called it factor X. Chris Kesser and Chris Masterjohn do a wonderful job of explaining it.
    Then there are the importance of magnesium, copper/zinc, lysine, and gelatin and collagen, ( watch out, most collagen supplements leave out collagen type 2, I don’t know why or how)

    • Vivian Goldschmidt, MA

      You’re right – Vitamin K is very important for bone health! You’ll find lots of information on both K1 and K2 if you search this site. Here’s a link to get you started:

  5. Adarsh

    I want to increase my hieght. My height had stop at class 8 and till now no increse in hieght at class 12. I m still at 5.7 inch hieght

  6. kings j

    im 17 years old. my height is 5’10 im only very tall in my friend group pls tell how to decrese my height

  7. pranav

    iam 16 years old,my height is 5 feet 10 inches,please i want to decrease my height,please suggest me ,what i have to do,i hope you’ll definetely help me,please i want to reduce my height,please…..

    • kings j

      im 17 years old. my height is 5’10 im only very tall in my friend group pls tell how to decrese my height

  8. sujai

    please help me to reduce my height and im 6ft 3inch

    • Pankaj

      How I am increase height suggest me

  9. Nageshwarie

    Iam the tallest girl in my class. I want to reduce my height and my height is 5.11 . Please help me to reduce my height

  10. Josh emery

    I’ve noticed I’ve lost a solid, I’d inch in height and I’m only 28. Gong from 5 8 ann half to 5 7.

    • Shahul

      Even I lost 1.5inches what do I do now. Can i regain?

  11. Rajesh

    My height is 5.4 nd age is 19.5 but i want atlest 5.6 , is it possible by this exercise .

  12. vivek

    My hight is 180 it’s good or not

  13. sasikumar

    please help me to reduce my sons height

  14. Shoaib rahman

    Sir my height is 5.11 my gole is 5.7 how to decrease my height

    • ntabi

      Am 23 year and am very tall I want to decrease but how

  15. Shoaib rahman

    Sir meari height 5.11 hai mea ku height 5.7 decrease karna hai Ab my kya karro?????????????

    • Anand

      SIR ..My height is near 5’5…sir i always feel shorted height…i m 22 year old ….so sir..can u suggest me any solution through which i can recover my height……pls sir…provide me any remedy..

  16. meet

    my hight is 6’1. and i loss this hight in few cm plz give tip

  17. Lisa

    Lisa again. I forgot to add that any concrete suggestions on how to regain any lost height would be appreciated. I liked the info in this article. Does anyone know of someone who has regained height after having lost it? Oh and for those of you who are tall like 5-9 and 6 feet and over, be proud of it! Carry your head high and be proud! My 13 year old granddaughter is 6′-2″ and beautiful!

  18. Lisa

    I fx’d my rt hip a year ago with poor results from hemiarthoplasty. I thought I had rec’d a hip replacement. It left me with a limp and poor balance. In Jan. I fell twice and suffered lumbar disc fxs. Had surgery again. For about three days I was standing ok but then I was again limping and jumped over. Prior to the hip FCC in Oct 2015 I was 5’8 &1/2″ tall. I have lost 6&1/2″ of my height. It affects you in so many ways. Your dignity is just one but the problems just seem to never stop. It impacts every aspect of your life. My advice to anyone is to take care of your body and if you need emergency surgery be sure you make that surgeon explain it in detail what he is going to do to you and get another opinion as well. Emergency or not, you will be glad you did!

  19. Gaurav Rathore

    I am grateful for your article. I am 25 years old and my height is 5’10”. Your article is wonderful, but it is really helpful if you add proper images and yoga postures. Thanks a lot. Check out our article:

    • Marjorie

      I was 5’3when I was a young dancer. Now I am only 4’11”. I am dismayed. i’ve noticed on looking in th mirror how small I’ve become. It grieves me. I may try the Densersize kit. I walk a lot and swim fairly regularly, but I do hav ostoporosis in my spine and I am a lady pf a certain age.

      • Bishesh oli

        Plzz say me how you reduce your height…..

      • dileep

        Marjorie please please tell me how your height get reduced
        Pleaseeee say

  20. Taheer

    Hi. For all the teenagers and young adults who are worried about their heights, making you feel uncomfortable among your friends! I am really sorry to tell you this but there no medical solution or even any other solution in the world that would help you reduce/decrease your height. But!!!! You can reduce the hours you sleep, because it is at the time of sleep that your hormones grow and make your bones taller. I would suggest sleeping for 5-6hours a day. However i want to tell you that being tall is one of the most amazing things in the world, because it is way better than being short trust me. You dont have to struggle to get something on a long drower, but offcourse sometimes you feel the nice clothes you bought few months ago dont fit you anymore!You should be proud of your height and dont let anyone intimidate you

    • Cc


    • frank blank

      Please don’t anyone listen to this advice to sleep less!! You need your full amount of sleep to be healthy. However, the last part of this comment is good: tall is beautiful. Stand up straight and rejoice!

  21. manik

    hi i am 20 yrs hight is 5.6″..i want to increase my hight ..plz give me some advice

    • Muhammad kaveesh

      Bar hanging and stretching exercises may help you .. also have good posture.. even when you are sleeping.. ! most weighty is .. you have a balanced diet ..ex: fish .. eggs .. beans .. peanuts.. finally .. you must play sports like basketball.. swimming amonst others

  22. ratankr

    Comment my daughter, now 16 yrs, studiying class XI, her height is 5’10”, everytime she is very worried about increasing her height , pl suggest to prevent from height to can adjust in the manipuri society.

  23. Mahesh

    this is mahesh my hight is 5. 11 i like dance but i don’t perfom the dance with my hight so i want lose my hight

    • jagdish

      yeah I am very tall 6.00 foot ….so..I want to decrease my height argently…….please tell me how…????@#

  24. SAGAR

    I,m 22 years right now with 5’5″ i really worried about my height
    i need it to be at least 5’10”.
    kindly help me out !
    i want to increase it naturally only

  25. Mpho

    Iam mpho and i am 17 years,my height 1s 4.8,and my height i dnt like it.What can i do to increase it??pls help

  26. Gopal

    My height is 6.5
    How to decrease my height
    Can you give suggestions clearly plzz

    • Brandon

      Are you sure you don’t mean increase?

    • Brandon

      grow taller 4 idiots will help you. Good luck.

    • Alex

      Well… first you can decrease your height by not lying about it and getting measured properly at the doctors office (;

  27. vidhun

    iam 17 years old now my hight is 1.93cm .
    And how can stomy hight
    Plz answer ………

  28. charlie

    I measured myself 10 hours after awakening and I was a bit over 5 foot 9 inches and im 48. I may of shrunk a little as long as I don’t shrink any more than that then I am fine. I hope I am not going to have bone issues when I am much older.

  29. Kirstine

    OMG! You guys..I wish I have your height. It’s not easy to be short like 5’2 asian woman in her mid 30’s..I would savor the height you have because you will eventually lose some inches as you get older like all people from different race and genders are 😉

    • Brandon

      Savor, being tall is nether enough, even if you are tall you steal want to be taller.

  30. pankaj vyas

    My height 6.2 My age is 18 years old and my height is lower Do you help me, please help me to be any height 5.6-5.7-5.8

  31. shalini v

    How can I reduce my height?
    Its a real problem to me.
    Please help me out

    • Ahmad Salman

      This is Ahmad.I am going to be 18 upcoming august.I am nearly 6 feet high. i just hate it. i hav been trying to stop or reduce it since 2 or 3 years,but i can not. Now i thought i can reduce it by 1 to 3 inches can anyone help me. Its really a problem.abdominal height is so small but legs length is too much please help me in this reguard or u can contact me 92308 5285661

    • Vivian Goldschmidt, MA

      Hi Shalini,
      This post is about preventing height loss through nutrition and exercise, not reducing height. 🙂

      • Khalida mustafa

        I am suffering from height loss due to a damage in my backbone caused by an accident .my upper and lower limbs are getting shorter,painful and deformed .this deformity doesn’t stop ,what troubles me is that I might lose the ability of using them.I need your suggestions ,and thanks a lot
        Khalida mustafa

  32. Francis obeng

    I am attaining 20 years with almost 6fit and would do every thing possible to reduce my height.please come to my aid

  33. Nithu

    How to height loss?pls give me a advice?

  34. reet

    Very nice

  35. Aamir

    please help me I want to height lose please give me best ways.

    • heri

      Comment I want to lose my height

      • boss

        if you want to increase your height you have to do yoga after eating breakfast and dinner.

  36. Mira

    Great conversation to learn from. No words about wearing weight jacket? Does anybody have experience with it generally? Is it wearing weight jacket beneficial for people having osteoporosis on the spine? What is Vivian’s suggestion?

    Thank you.


    • Daniel

      How to grow fast and health quisteons please.?How can I grow faster and health quisteons please.?I am 13 years old and 5’1 and i am a very social person at school but Ugh I have this teacher that jokes on my height during class and it is very annoying but while I go to school, there is a whole lot of tall people lol and it’s llike why are they so tall and I am so short my mom is 5’8 and my dad is 6’2 so why am i like this. I know Genes and I already learned that in science last year, I know I have alot of time like I havnt stopped growing but can anybody tell me some excercises, foods, and drinks that can make me taller at least by 5 inches if I do it everyday but I wont expect it to be fast. Please I am always happy and I try to put it aside but I cant, I tried. I am also trying to gain a little muscle in my arms and ab’s area. Also I cant take any suppliments or get any shots or go to the doctor, I need home excercises Thank you and please no rude comments please Thank you! Oh yeah I want to be at least 5’7 by next year or at least, well something over 5’2 thanks!

      • Alex

        It’s been almost a year, how tall are you now Daniel?

  37. Lipi bhagi

    Im 22 yeats old i found my hieght decrease by 2 to 3 inches approx .i found the same symptoms in my body as my steps has become shorte and slower ,i cant bent forward ,feels stiffness in low back .are these exercises suitable for me also ?

    • Priya saini

      How did u decrease ur height?
      Help me plss

  38. Lillian Bosy

    I ordered the book a couple of weeks ago at least and looked like it went through but my master card has not been charged yet and I want to know if the transaction will be going through. Also if all is ok, when would I receive the book.

  39. Daisy

    I enjoy all the information you send. Thank you so much for sharing.

  40. Leslie (Ms. L. Carmel)

    Hi! Vivian





    • Vivian Goldschmidt, MA

      You are most welcome, Leslie! I am so glad you enjoy the articles and information. 🙂

      • garima malhotra

        How can i decrease my height?
        Help me plss I really want to reduce my height about 3 to 4inches..
        Help me !!

  41. virginia nichols

    I just wanted you to know how much I enjoy all the information you send me……always love hearing from you

  42. Evelyn

    I have your save our bones program but I was also wondering if you have a book on exercises that would help with slumped shoulders. It is so much easier for me to have a book in front of me that I can refer to and to use during exercises. I do a water mobility class 3 days a week but nothing that helps with osteoporosis. Any advice would be greatly appreciated. Thank you

  43. Jeanne Rozman

    I have tried the Snow Angels exercise but it always hurts my forehead, pressing down on the rolled up towel.

    Is it as beneficial to use a band (therapy band) to get stretch and hold the shoulder blades? Also I like
    finding a corner, having your arms at a ninety degree angle and pressing into the corner, while holding for
    20 seconds.

  44. Ella Canavan

    Disappointed you did not reply to my do not seem to reply to everyone who ask’s you’r advice,why is this?????

    • Customer Support

      Dear Elia,

      We’re here to answer your questions, so please click the “Customer Support” smiley face at the top right of this page and send us your questions 🙂

      “Talk” to you soon!
      Save Our Bones Customer Support

  45. lynda

    I have tried four different brands of bone support supplements all of which have given me constipation. In an attempt to find a product which would suit me, I came across Ezorb. I am wondering if anyone out there has experience of using it ? I have copied below 2 of the FAQS listed on Ezorb’s website. The first challenges the claim that seaweed is organic, the second why other supplements need to add Vit D and magnesium etc. while Ezorb doesn’t. I would love to beleive their claims … but can I ?

    F. How does EZorb Calcium compare with coral, or algae based calcium?

    Coral and algae (seaweed) based products are composed of calcium carbonate, the very same inorganic calcium compound found in oyster shells, common rocks and limestone deposits. From a scientific point of view, there is hardly any difference between coral calcium, algae calcium, and other once-popular traditional calcium supplements G.

    Why doesn’t EZorb Calcium contain Vitamin D or magnesium?

    Very little of traditional calcium supplements can be absorbed in the pH medium of the small intestine. With the help of Vitamin D, their absorption rate increases slightly.

    Traditional calcium supplements also suppress the body’s ability to absorb magnesium. In the pH environment of the small intestine, inorganic minerals tend to attach themselves to one another and to precipitate magma, which renders the minerals impossible to absorb. Therefore, inorganic calcium supplements dramatically reduce magnesium absorption, necessitating the use of magnesium supplements for those taking inorganic calcium.

    EZorb Calcium, on the other hand, does not need participation of Vitamin D for better absorption. Calcium aspartate anhydrous (CalAA) is absorbed in its molecular form therefore does not need Vitamin D as a carrier to help penetrate the mucous membrane.G. Why doesn’t EZorb Calcium contain Vitamin D or magnesium?

    Very little of traditional calcium supplements can be absorbed in the pH medium of the small intestine. With the help of Vitamin D, their absorption rate increases slightly.

    Traditional calcium supplements also suppress the body’s ability to absorb magnesium. In the pH environment of the small intestine, inorganic minerals tend to attach themselves to one another and to precipitate magma, which renders the minerals impossible to absorb. Therefore, inorganic calcium supplements dramatically reduce magnesium absorption, necessitating the use of magnesium supplements for those taking inorganic calcium.

    EZorb Calcium, on the other hand, does not need participation of Vitamin D for better absorption. Calcium aspartate anhydrous (CalAA) is absorbed in its molecular form therefore does not need Vitamin D as a carrier to help penetrate the mucous membrane.

  46. Ruth

    vivian, i just wanted to let you know that i was in ahorrible car accident,i was hit by a medium size dumptruck i wa transported to the hospital and they were shocked that i did not have one broken bone or any fractures. i am 76. my daughter told them all about you and how well i take care of myself because you have taught me how. i am doing find it has been about2 months now very sore with a lot of bruises but i am in find shape i owe it all to you and my specialcone strength pills called new chapter that i have been on. my dr. checked my blood and said he was very pleased and dropped me down 1pill a day have osto test in oct. have been following program for a long time thanks a bunch ruth

    • Vivian Goldschmidt, MA

      Oh my, Ruth! What a harrowing experience! I am so glad you are okay – and that your bones survived with flying colors. Amazing!

  47. judy mcarthur

    I have developed arthritis in my fingers in the last year and have been looking back through your articles hoping to find one that I thought you had written. However, I’ve not been able to find it. What do you think causes the condition and how should I address it? I have an appointment for xrays soon.

    • Vivian Goldschmidt, MA

      Judy, most cases of arthritis are the result of (or aggravated by) too much acid accumulation in the body. Even though the Osteoporosis Reversal Program is specifically for bone health, reducing acid residue and bringing the proper acid/alkaline balance to the body is precisely what the Osteoporosis Reversal Program is designed to do. 🙂

  48. shula

    Many Thanks


  49. Rebecca Gacek

    Please ALWAYS keep me on your permanent e-mail list – I open EVERYONE you send-and your sound advice is ALWAYS helpful and inciite full…Thank you, Rebecca Gacek

  50. feri

    have got your book save our bone .interested to have the dence exercise book ,can you help .thanks

  51. jooanne

    What is your opinion of an inversion table?

    • Vivian Goldschmidt, MA

      I haven’t researched inversion therapy at this time, Joanne – it may have some benefits, but make sure to check with your doctor first!

  52. Ita

    Thank you , Ita .

  53. Bernice

    I thoroughly enjoy all your suggestions for healthy bones. I will try anything you print to help our bone loss.

  54. Terry

    Thank you Vivian! While I have lower back osteo, if I look at myself in the mirror I can tell that I am slouching. I correct myself often to keep my shoulders down as that is where I carry my stress. I love your wall stretch for the upper back. It really helps!!! You’re a real peach!!

  55. Ella Canavan

    Hi Vivian
    Thank you for all you’r e-mail’s which I enjoy very much.
    I would be greatful for some advice please for my Br who has MS and is in a wheel chair,he has Osteopenia and his Dr want’s him to go on IDEOS 500MG chewable tablets & OSTEOMEL once weekley 70 mg tablets
    What would you suggest he could take instead as he is not happy to take them, he takes Lamberts OSTEOGUARD which has in it Calcium 500mg,Magnesium 188 mg with Boron plus Vitamins D & K he is 58 years old

    I would be so greatfull for any advice you can give
    Thank you again & please keep up you’r great work

  56. Evelyn Levine

    Hi Vivian,

    I already have osteporosis, but I refuse to take the drugs. Trying to utilize your program, but of late I’ve noticed, that my shoulders want to curve down. Try as I might, I just cannot force myself into the posture that I had when I was young. I am going to be 72 next week. Does this mean that my condition is getting worse?I don’t want to end up with a hump!

    • Vivian Goldschmidt, MA

      I’m glad you noticed your posture so early, Evelyn! There is plenty of time to take action and improve your spine’s strength. 🙂

  57. Pearl

    Thankyou for this info, i have just started the save our bones program & densecise, I aleady have a fractured vertabrae, which is how come i was diagnosed with osteoporosis & am struggling to keep my posture, admittedly i have always had bad posture, so am hoping the exercises will strengthen & help my back.

    • Vivian Goldschmidt, MA

      I am so glad you joined us, Pearl! Remember that the Osteoporosis Reversal Program is not a replacement for fracture care – make sure you stay in touch with your doctor as you heal.

      Did you know that not all fractures are an indicator of osteoporosis? You might like to read this article:

      I wish you a speedy recovery!

      • Pearl

        Thanyou vivian, I have not had much help from my doctors, i was in excruciating pain for 3 months before I was sent for an xray that found the damage, & I was then sent for a bone scan, prior to that the Doc had sent me to the physio for weekly treatments which was a very painfull experience I would not want to repeat. I have just had my second bone scan & it says my spine is now -3.4 only 1 point worse than my first a year ago, but I am still refusing drugs as my system is very sensitive, which as how i come to be here. 🙂

  58. justa


  59. Jessie Neagle

    I am grateful for your article. About 20 years ago I shrank from 5’7″ to 5’3″, although my bone loss was not critical. I am now 80 and it is time to reassess.

    • Vivian Goldschmidt, MA

      Glad you’re here, Jessie. 🙂

  60. Lilo

    Dear Vivian,

    thanks for this report. I have your Saveourbones program. I am 75 years young and have already a Dewar’s Hump and I am unable to lie flat on my back, have to put a pillow under my head/shoulder. I have no money to buy your Densercise @book so I am asking you if you can send me via email excercises I can do to maybe(?) correct the Dewar’s Hump? I also lost already 7cm om hight.
    As always I love your writings and information on bones.

    • Customer Support

      Lilo, please pay us a visit in Customer Support – just click on the smiley face icon at the top of the page, send us an e-mail, and we can help you with your questions. 🙂

  61. Ed Murfin

    All useful info on height loss. I’ve lost six inches since diagnosis – mainly due to lumbar vertebrae fractures. I can never recover height lost that way, but I hope that, by using an inversion table regularly, I can restore maybe a couple of inches via the intra-vertebral discs improved blood supply et al. Hip/rib contact is now permanent, and until a strategy to reduce rib fracture risk from normal trunk bending and rotation is in place, I can’t yet start using the inversion table. Am getting there on that basis and the incidence of ‘accidental’ lower rib fracture from twisting and bending is much lower in recent months. The occasional 10 minute session on the table has been revealing. While only partially inverted, at around 45 degrees from vertical, the gap between hip and lower ribs increases from zero to about a palm’s width – which did impress me, and encourages the belief that regular use will bring genuine height increase eventually. Worth thinking about to anyone already experiencing height loss. Keep up the good work, Vivian xxx

    • Vivian Goldschmidt, MA

      Good work on your part, too, Murfin! I am impressed with such well-read community members who share their research with everyone. 🙂

      • Ruth

        I need help on my height, I want to increase, my height gets me worried at times, I can’t even mingle with some of my friends, I feel so ashame of my height.please help with with what I can do about my height.thanks.

  62. Annabelle

    Am also grateful.

  63. Mary


    Thank you. Once again you have touched on an issue that was bothering me, height loss. Now I know what to do to keep my height and posture.


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