Top 8 Foods That Lower Inflammation (A Brand New Study Shows Inflammation Increases Fracture Risk by 73%!) - Save Our Bones

I know that scientific evidence is important to the Saver community, and it’s the foundation of the Osteoporosis Reversal Program. The more I research osteoporosis and osteopenia without the Establishment’s “filter,” the more the truth emerges.

Today, I bring you more truth about bone health – three studies that shed light on the role of inflammation in increasing fracture risk, and how bisphosphonates increase inflammation and stop the formation of new bone.

Plus to help you keep inflammation at bay, I’m sharing eight powerful foods that do the trick (and taste delicious).
So let’s get started!

Study #1: Inflammation Increases Fracture Risk

Savers already know that inflammation is bad for bones, but this study gives an in-depth look at the process and reveals the extent of the damage inflammation can cause.

Researchers followed 4709 participants for inflammatory markers and fracture rates for a period of 6.3 years. Scientists observed an astonishing 73% increase in hip fracture risk among the participants who had the highest levels of inflammatory markers specifically associated with hip fracture, and a distinct increase in hip fracture incidence among participants with the most inflammatory markers in general. 1

Interestingly, the researchers also noted a vicious cycle-like connection between inflammation, fracture rates, and kidney function.

Dr. Kamil Barbour, who led the study, said:

“It appears that poor kidney function leads to greater inflammation and bone loss, while greater inflammation leads to kidney damage and bone loss.” 1

That cyclical effect comes as no surprise to you and me. The research is already clear that kidney function plays a vital role in bone health, and that bisphosphonates make inflammation much worse…as our second study affirms.

Study #2: Bisphosphonates Greatly Increase Inflammation

Ten years ago, a study came out showing the inflammatory effects of bisphosphonates. Yet that information has not deterred the Medical Establishment from prescribing them – still today, bisphosphonates remain the most widely prescribed class of osteoporosis drugs.

The study notes that:

“Several in vivo studies have demonstrated an acute-phase reaction after the first administration of aminobisphosphonates, with a significant increase in the main pro-inflammatory cytokines,” 2

Aminobisphosphonates include osteoporosis drugs like alendronate (Fosamax), zoledronic acid (Reclast), risedronate (Atelvia), ibandronate (Boniva), and pamidronate (Aredia).

It’s obvious that bisphosphonates harm bone by increasing inflammation. But there is yet another way that these drugs do damage to bone, which brings us to our next study.

Study #3: Bisphosphonates Prevent The Formation Of New Bone

One of the things I find fascinating about this study is the wording in the abstract and the conclusion:

“Bisphosphonates are known to inhibit biochemical markers of bone formation in vivo…” 3


“This raises the possibility that inhibition of bone formation by bisphosphonates may be due in part to a direct inhibitory effect on cells of the osteoblast lineage.” 3

Clearly, the fact that bisphosphonates inhibit bone formation is widely accepted by mainstream scientists. Yet these drugs are still highly prevalent in the “treatment” of osteoporosis. Incredible!

The way bisphosphonates “work” is by inhibiting osteoclasts, the cells that break down bone. The problem with this, as Savers know, is that breaking down old bone is essential for healthy new bone to form. This study discovered that bisphosphonates actually “exert strong inhibitory effects on cells of the osteoblast lineage at similar concentrations to those that cause osteoclast inhibition.” 3

That’s right – bisphosphonates inhibit the bone-building cells with as much virulence as they inhibit the bone-breakdown cells, altering the bone remodeling mechanism that’s vital for rejuvenating bones.

This is just one of the many ways bisphosphonates are bad for bones and your overall health.

Taking Control: How You Can Keep Inflammation From Harming Your Bones

A state of inflammation ages your bones and make them more prone to fracture. But you can take control and stop inflammation from wreaking havoc with your bone health, and take back your youthful bones.

A pH-balanced diet as described in the Osteoporosis Reversal Program, rich in Foundation Foods, is alkalizing and anti-inflammatory in itself. But certain key foods are especially good at targeting inflammation and keeping it at bay.

Here are the top eight foods that fight inflammation:

  1. Walnuts have all kinds of bone-health benefits. Their anti-inflammatory effects are largely due to their essential fatty acid content. These EFAs also increase calcium absorption and enhance the formation of collagen, which keeps bones strong and flexible.
  2. Oily fish are another source of bone-rejuvenating fatty acids – specifically Omega-3s – and all their attenuating benefits, which include building your immune system. Oily fish like salmon also keep your skin moist and youthful, and provide one of the few food sources of Vitamin D.
  3. Extra-Virgin Olive Oil is another plant-based source of Omega-3 fatty acids, and it is also rich in bone-rejuvenating polyphenols. Consuming olive oil helps balance the typical western diet that is highest in Omega-6 fats like canola oil. In addition, olive oil is not likely to be genetically modified like some of the more common oils are (corn, canola, soy, etc.)
  4. Cranberries are tangy and rich in Vitamin C, anti-inflammatory polyphenols, antioxidants, and manganese. Fresh or frozen are best, and they’re so delicious, that it’s easy easy to incorporate them in salads and other delicious dishes.
  5. Broccoli is detoxifying due to its d-glucarate content, and it’s rich in calcium. I love broccoli’s versatility, from stir-fries to casseroles. It’s a healthy touch of green on the table in winter.
  6. Red Wine contains resveratrol, an anti-inflammatory plant chemical found in the skins and seeds of red grapes. Pinot Noir wines actually contain the highest amount of resveratrol.
  7. Red Grapes, naturally, also contain resveratrol, in addition to antioxidants and pain-relieving compounds like salicylic acid and glucosides. Red grapes have both analgesic and anti-inflammatory action.
  8. Dark Chocolate is heart-healthy and rich in antioxidants, polyphenols, and Foundation Supplements like copper, zinc, and manganese. Unsweetened cocoa powder is quite bitter, so chocolate is usually full of sugar; but you can actually make your own low-sugar chocolate treats, and when you buy chocolate, look for at least 70% cacao. These generally have less sugar per serving than milk chocolate, and more bone-building nutrients.

Food Is Crucial To Rejuvenate Your Bones (But Your Doctor Will Never Tell You That!)

It is really so simple – food is intended to nourish and build your bones, but the Establishment continues to ignore this basic fact (most likely because foods are not patentable).

You probably noticed that many of the foods in the list above are acidifying. It’s easy to assume that acidifying foods are “bad” by default, but that’s not so. In fact, some acidifying foods contain many important nutrients and are easily included in the 80% alkaline, 20% acidifying balance recommended in the Osteoporosis Reversal Program.

Foods not only contain vital nutrients. They also have specific effects on the body, like the anti-inflammatory action of the ones in today’s list. Some foods also help cleanse the body of toxins and boost liver and kidney function, and can “kick-start” your body’s ability to flush out toxins – including osteoporosis drugs.

Today’s culture is full of fad diets and crazes, and entire food groups get demonized one minute only to be back into the spotlight the next. That is why I am committed to bringing you the sound, scientific truth, and showing you how you can put it into practice in your own life for healthy, youthful bones.

A Drug-Free Approach To Osteoporosis And Osteopenia Must Be Multifaceted

When you embark on the Osteoporosis Reversal Program, you are taking part in scientifically-backed methods that are proven to build healthier bones. But bone density is just one aspect of staving off osteoporosis and recapturing youthful bones. As today’s first study clearly indicates, bone health is multifaceted.

The Osteoporosis Reversal Program approaches osteoporosis management from multiple angles, giving you the tools you need to build a healthy body and bones from the inside out.

This is in stark contrast to the Medical Establishment’s approach, which is to treat osteoporosis like a disease and disrupt the bone remodeling process. It completely ignores key issues of bone health, like tensile strength (where true fracture resistance lies), muscle strength, kidney and liver function, and more…all of which are addressed in the Osteoporosis Reversal Program.

With the Program, you’ll l discover an extensive list of Foundation Foods, scores of scientific studies, and a step-by-step approach that gives you all the information so you can turn it into practical and easy actions.

Why not start the New Year by taking the “road less traveled”? If you don’t have the Osteoporosis Reversal Program yet, I hope you’ll consider starting 2015 on the path to younger bones and a healthier you.

Till next time,


1 Barbour KE, Boudreau R, Danielson ME, et al. “Inflammatory markers and the risk of hip fracture: the Women’s Health Initiative.” J Bone Miner Res. 2012;27:1167-1176.

2 Santini, D., et al. “Bisphosphonate effects in cancer and inflammatory diseases: in vitro and in vivo modulation of cytokine activities.” BioDrugs. 2004; 18(4): 269-78. Web.

3 Idris, Al., et al. “Aminobisphosphonates cause osteoblast apoptosis and inhibit bone nodule formation in vitro.” Calcified Tissue International. March, 2008. 82(3): 191-201. Web.

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Comments on this article are closed.

  1. Beverly druskis

    Dear Vivian,

    I appreciate your knowledge so much! I plan on ordering your book as soon as I don’t have so many co-pay expenses. I was reading my medical report the other day-apparently-my arthritis is spondylitis-plus a very bad osteoporosis-the doctor said to take calcium and vitamin D up to a thousand mg. I am taking algaeCal which a friend recommended -I only take one a day-but I have calcium spurs that pop up on my feet

  2. Raymonde Savoie

    Hi Vivian,
    Once again thank you for helping us use food as our medicine with their health-promoting benefits.
    I would like for you to refine your research, though, where Canola Oil is concerned. When you compare both Olive Oil and Canola, you will see that it is NOT Canola that’s high in Omega-6s, but the Olive Oil! Canola, on the other hand, is highest in Omega 3s!
    I too was under the impression that the opposite was true, but Dr. Ornish, in his book The Spectrum diet, sets the record straight. The only thing that Olive oil has going for it is its taste. So both Sunflower and Olive Oils are super high in Omega-6s as are Corn and Soybean, compared to their Omega-3 content.
    But we know it’s about the balance (ratio) between the two Omegas that determine if an oil is harm-, or health-promoting. I found a source online that compares the above and it is informative.

    I hope you will take the time to research this further and correct this misinformation on your site because many people trust what you say here and in your emails, etc.

    I broke my wrist when I fell last week, due to an untied shoelace, and I’m more than ever anxious to find foods to grow back my 2 broken bones. Keep up the great work!


  3. sholeh mehra

    Thank you Vivian

  4. Mark

    You’ve got great stuff listed here.

  5. Lynn D

    Hi Vivian,
    Is there any other supplement besides True Osteo, that you recommend?

    Lynn Du

  6. Marilyn

    I have great bones and cartilage. I am 75 and eat all the foods on your list. I eat grapes instead of wine. I put them into my Vitamix (nothing better!) and make a fruit/veggie drink. It varies by what I have on hand. It always includes raspberries, pineapple, grapes, pomegranate or apple or dragon fruit juice, and a few more things like a carrot, broccoli (previously cooked), spinach, etc. i sometimes use a bit of starfruit, pear, kiwi, strawberries, blueberries, etc. I have been against Fosamax and other bone medications for year. Just look them up! This has helped me tremendously!! I broke my back and have a disk that didn’t heal correctly putting pressure on my back beneath it. Eating right, chiropractic and avoiding junk medicine has kept me up and walking. Most people on Fosamax that I know have had serious problems with bones breaking. One friend has bones in her feet breaking and can not walk. Of course, she takes Fosamax.

  7. Annette

    Thanks for the information foods that reduce inflammation. Unfortunately I have to be careful on dark chocolate grapes and a lot of the greens because I get nosebleeds. So I eat in moderation all of these wonderful things. Thanks for the information..

    • Vivian Goldschmidt, MA

      I always advocate moderation, Annette, especially with foods like chocolate and red wine. Luckily, you have a lot to choose from on this list. 🙂

  8. Jeanann

    I love finding out about anti-inflammatory foods; but I was sorry to see that cherries were not on the list. Whenever I wake up aching in any part of my body, I stir 4 Tablespoons Montmorence Tart Cherry juice concentrate into 12 oz. of water, drink it down, and voila! no more pain for up to 8 hrs. Please add it to your list. Thank you.

    • iowalove

      I like the list of foods also. I also use the cherry tart to releave inflammation, but Also use ginger root. I peal it cut into small chunks and boil it in water. then let it sit 15 min. drain and drink it like a tea. I some times add some strvia sugar to it. But it works instancely to pain and inflammatiom.

    • Patricia

      I am happy for all of you who have made progress in their numbers. I just did my DEXA today even though it was not covered by the insurance (I did not want to wait another year). And it got worse on the hips (-1.8) and same on the spine (-3.4). I am 57. I exercise, do not smoke, do not take any drugs whatsoever. I am taking supplements of calcium up to 800mg per day. I take D3 and sun bathe 20 minutes a few times a week. I tried for 3 months the calcium from Algae that Vivian recommended. I am hopeless. My main issue is that most of the good foods (alkalizing) are totally impossible for me to digest. I am allergic to salmon and fish oils, everything with too much fibers makes me look like a pregnant woman. Walnuts give me stomach burns. So what to do ? Help Vivian ?

  9. Pamela Thompson

    I quite agree about Risedronate as I took that for quite a while before stopping as my right foot was swollen, badly bruised and slightly inflamed up leg. Now although my foot is still slightly swollen, the bruising is slowly fading and so is inflammation. I shall certainly not take tablet again.

    • Marissa.

      Dear Pamela, I guess it’s never too late to offer suggestions, especially if they can help. I just came across your comment a few minutes ago.
      Try googling “how can Turmeric help me?”
      I was in a very similar situation as it seems you are in, a few years ago.
      I took “Metagenics” probiotics / 2 different types. Ultra Flora Restore and Probex.
      I also took “Gaia” Turmeric Supreme / 3 caps a day.
      It’s really important to heal the gut first and to reduce inflammation. (Reference: supplements suggested above) By consuming the above supplements, most problems can be treated more effectively. Most diet intolerances will also be reduced. Once your diet can expand to a wider range of healthy food, try getting used to eating that way. I had to do that because on top of everything else, I found out I was gluten intolerant. At first it made me confused, because I had to change my diet so drastically. That was a few years ago. . . Now looking back, it was all a blessing. I am 55 years old this year and still don’t have wrinkles, nor excess body fat. I know that with all the health fears and diet restrictions I was suddenly faced with, I made the choice to do what I can do (within reason) to turn my lifestyle and health around.
      I also recently had a blood test, which showed great results (including no bone loss) So in summary: Heal the gut, reduce inflammation, eat clean foods and try to expand the diet, excersise at least 3 times a week. A whole body vibration plate (available from eBay @ about $110, will also help. There is a lot of information on the internet regarding the benifit of whole body vibration. Having a machine at home, should help to establish a routine)
      Wishing you all the best, in happiness and health. Marissa

  10. Joan

    I have painful inflamatory arthritis in my fingers, which swell at times. Celebrex 200 mg once a day keeps the pain tolerable. How bad is this med for bones. I am taking TrueOsteo and try to maintain an alkaline diet. My osteoporosis is severe, but I am 70 with no broken bones.

  11. Suzanne

    Oops, so sorry. Tried to correct typos but you now have two versions of the same message, the last to arrive being the corrected one!! Not that technologically savvy sorry.

  12. Suzanne

    Thank you, thank you for all the research you are doing to keep us informed. I am very grateful.
    Re the acid / alkaline balance. I am not sure I am managing it well as a vegetarian. It is easy to have a small piece of fish or meat on your plate and then put 80 per cent alkalizing veg. As a vegetarian, my understanding is that to have enough protein I need to eat more lentils or bean or whatever mixture my protein consists of. That generally doesn’t look like 80/20 on my plate. My apetite is not huge! Could the 80/20 ratio possibly be for over a day or should it be for each meal? I would be very grateful for some direction on this. Again thank you for your wonderful programme!

  13. Suzanne

    Thank you, thank you for all the research you are doing to keep us informed. I am very grateful.
    Re the acid / alkaline balance. I am not sure I am managing it well as a vegetarian. It is easy to have a small piece of fish or met on your plate and then put 80 per cent alkalizing veg. As a vegetarian, my understanding is that to have enough protein I need to eat more lentils or bean or whatever mixture my protein consists of. That generally doesn’t look like 80/20 on my plate. My apetite is not huge! Could the 80/20 ratio possibly be for over a day or should it be for meal? I would be very grateful for some direction on this. Again thank you for your wonderful programme!

    • Vivian Goldschmidt, MA

      You are welcome, Suzanne! I am glad you are staying informed. 🙂 Don’t worry about every meal being 80/20. You can certainly do it throughout the day instead.

  14. shula


  15. Betty Billadeaux

    Having completed a 2 year program of Forteo injections for a severe osteoporosis and a follow up dexa scan showing great improvement in my spine, feeling good, but.. My hips have shown deterioration and feel creaky also. I am 80, with a great amount of energy through out and eat healthy. I was very pleased with the list of healthy foods listed, walnuts etc.I most definitely will follow the Save Our Bones information. I did lose 2″ in the last 2 years, maintain a weight of 102 lbs. at 5’2″. I love the positivity of your program. Thank You.

  16. Dee B.

    Vivian, Now I’m curious about the effect of raloxifene on bone growth. I know it’s classified as a SERM, but wonder if it could possibly have a similar effect. I’d appreciate your take on whether it inhibits bone building as well. Thanks in advance!

  17. Margaret Bright

    I have been following the Save Our Bones program for the last 4 years having previously been unable to tolerate Actonel (a risedronate biphosphate) which I took for 18 months. I have just had a follow up bone density scan which indicates that my Tscore readings have gone worse in my spine, i.e. previously -2.9 in 2010 and is now -3.7 and my hip has remained the same at -2.9. My specialist is keen for me to try an alternative biphospate ie. ibandronate (Boniva) and I am in a dilemma since the Save our Bones approach doesn’t appear to have worked for me as expected. I have followed the program’s philosophy of maintaining a Ph balanced diet, exercised regularly at gym w/outs 2-3 times a week (including weight bearing exercises); I don’t smoke, rarely drink alcohol follow a healthy life style and maintain a heathy BMI. I feel generally healthy and feel there is little more I can do to improve my life style. I am reluctant to go back on drugs but at the moment feel there is no alternative since I am now classed as severely osteoporotic and at high risk of having stress fractures in my spine….your comments would be appreciated.

    • Jean

      I know how discouraging those numbers can be, Margaret; I’ve had the same experience. I was on Actonel for 2+ years, and the numbers did not improve at all, plus my copay was $80 a month, which I could ill afford. I have been on S O B program for many years; no improvement in bone density. Now it’s been found that my breast CA, thought to be in remission for 9 years after surgery, had been microscopically in my spine all along. My oncologist recommends Xgeva to guard against fractures, which I’ve refused after reading Lara Pizzorno’s excellent book, “Your Bones”. I’ll continue as best I can with the diet and life style changes that are recommended, and hope and pray for the best. I’d also like to call attention to Proverbs 3, vs 5-8, especially vs 7-8: “Do not be wise in your own eyes; fear the Lord and shun evil. This will bring health to your body and nourishment to your bones.”

    • Janet UK

      I think i’m living proof that bisphosphonates aren’t good for you! Have been a vegetarian for the last half of my 70yrs. Had polymyagia at 64yrs and was given bisphosphonates fo over 4yrs. Plus prednisalone! Was in hospital 9 days and when I went back for a check up and said my back was hurting was sent straight down for an xray! The rheumatologist showed me the results on his computer and counted all the small fractures in my spine and ribs! Shortly after I was referred back to my GP! After finding the save our bones programme I stopped taking bisphosphonates and weaned off steroids! I find i’m often offered these thing again! After a set back I took the preds again for a year, but now feel proud of myself because of managing without any medecation! It’s so good to have a mentor like Vivian to help do this! Thank you

      • Dee

        Hi Janet, I am on my second round of prednisone for PMR. What helped you to get off steriods?

        • Janet UK

          Hi Dee, It’s quite hard getting off the steroids and you need to do it very slowly or you can end up in A&E! Something to do with the adrenal glands! I looked at a site called @medical Mojave’ which helped! Like keeping smarties and things with protein to keep you going! I kept having to lay down and sleep a lot! I went down 1mg each month and in the end it does work by taking it slowly! At last I found a GP who sent me for a blood test frequently for my polymyalgia but in the end I thought it up to me to get off the preds! My muscles have improved and I feel great now! Just have to be careful with my bones! Keep trying! Take care! Janet

        • Pamela Thompson

          Hi Dee,
          I no longer take steroids because I’m allergic to them as they caused me avascular
          necrosis and I had to have both hip bones replaced as a result.

          • Dee

            Thanks Janet and Pamela for your replies. I am now down to 3 mg. of prednisone. Hope to be off in 2 months.

    • Vivian Goldschmidt, MA

      Hi Margaret,

      Remember, bone health is about more than just density, as I wrote in the Program. 🙂 Mainstream medicine focuses so much on density because it needs numbers (i.e. fixed parameters) to prescribe drugs, so most doctors follow the same protocol. And please don’t forget that machines are not accurate, which means that your DEXA may not reflect a good comparison.

      The bottom line is that you’re not taking toxic (and often dangerous) drugs, and that you’re allowing your bones to remodel as they should. Bone health is not a density “pageant”, it’s all about not breaking bones, and so far, you’ve succeeded with flying colors!

      • clare lincoln

        A comment to judy..with weights and diet and walking etc my bone density in my back has improved. However my hip has got worse..dont quite understand why but adjusting my weights and exercises to target hips more and keep building on good eating habits and some supplements like true osteo

      • Margaret Bright

        Thank you for your response Vivian, however, I am still concerned and confused that despite following the SOB programme for 4 years, the T score reading in my spine has gone worse (i.e. now -3.27, previously -2.9) even though my hip appears to have remained the same at -2.9. My specialist explained that bone density can be improved in the hip by weight bearing exercise (which I regularly do) but it is not possible to improve the spine area by the same method of exercise and only medication can improve this area. Still very concerned about what action to take!! Please advise.

        • Judy

          I would appreciate a response to your question as well, Margaret, as my spine had lower numbers also.
          I must admit I am similarly confused.
          On the S.O.B. Home page there is mention of a guarantee and that Vivian had a 20% increase in bone mass. My PNP just shakes her head at me when I say I am doing it this way. It would be so nice to have numbers to back up my stance.

    • Judy

      Margaret, I hesitate to reply, since as I mentioned below, I have no ” proof” that my methods are working yet. But, I did see a Naturapathic doctor who did a saliva test on me and discovered that I was VERY low in Progesterone. It was interesting because I had just read an article that talked about how helpful Progesterone was in bone remodeling. (Giving it to 86 year-old women showed marked improvement!). She also has me on Ostera, a product by Metagenics that “has been clinically shown to beneficially influence key markers of bone remodeling more than diet and exercise alone.”
      My bone scan is in May, so perhaps then I can determine if the Osteoporosis Reversal Program, plus these two other supplements are working.
      Hope this helps somehow.

  18. Judy

    First of all, Vivian, thank you for your emails. I look forward to reading them and I appreciate the “tools” you give us to work toward better health!
    I have been adhering to the Osteoporosis Reversal Program since August of 2013. However, I have to wait awhile to have another bone scan, so the jury is still out on how the program is working for me. What I would like to see on your site is an updated testimonial section. The last time that section was updated was January 2013. It would be an encouragement for me to read more success stories.
    (Especially since my friends are all bragging about their wonderful bone reversal with Reclast!)

    Are there any more Savers out there with great results to report?

  19. Dixie Nadeau

    Thank you so very much for sharing your information concerning how to save ur bones from fractures??? Also the right foods to help our bones get strong & stay healthy!!!

    • Vivian Goldschmidt, MA

      You are most welcome, Dixie!

  20. Phyllis

    I am one of those people who has bone degeneration in the foot. The end result is bending of the foot at the ball join is very painful. It would be helpful if you would include exercises that would give the benefits of jumping but avoid pushing off or landing on the ball of the foot. I have tried to modify heel lift but have not been successful.

  21. Caz

    Its not only bone health (which is so important ofcourse) but healthy bones are not any good without healthy cartilage and other connective tissue. Could you also include any advice about this aspect too. Many thanks for the vital info.

  22. Luke

    OK !
    Wine is largely communicated as a panacea for health…
    But as all alcoholic beveradges, it contains alcohol…
    When passing through the liver, alcohol is transformed in acetaldehyde…
    Check what this toxic molecules do against the whole body ! You will be horrified !
    Better sources of resveratrol are to be food : what about grapejuice ?

    Thank you for your article.

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