Age-related physical changes can wreak havoc with your body. Osteoporosis is one of them, especially in women. In fact, the National Osteoporosis Foundation estimates that as many as 44 million Americans have lost bone density.
Recently a new class of drugs have been introduced that claim to help osteoporosis sufferers. You know the ones I’m talking about – you can’t watch television without being bombarded by commercials for Fosimax, Boniva and others.
My opinion is — and there’s plenty of evidence to support it — that these drugs can actually cause you more harm. They can kill you!
Fortunately, many of the problems you may be experiencing are easily reversible. Here’s a simple six step process that can help reverse the effects of osteoporosis.
Step 1 – Exercise
Resistance training, calisthenics and other body weight exercises work best to increase bone density and reduce fractures. Do these exercises two or three times a week. Lower your risk of fracture 30 percent by walking 30-minutes a day.
Why does this type of exercise work?
Exercise causes your muscles to put pressure on your bones. Your body responds to that pressure by increasing bone density. Strong bones will keep you strong, and help you stay mobile and independent.
Step 2 – Get calcium from your diet and skip calcium supplements
You need about 400 mg of calcium per day. Foods such a fish, dark, leafy green veggies, nuts including walnuts, almonds and cashews, and dairy products like low-fat milk, cheese and yogurt are excellent sources of calcium, and they should be part of your daily diet.
Step 3 – Take a vitamin D supplement
Nutritionists and doctors recommend 400 IU of vitamin D daily. It helps your body absorb calcium and maintain bone density. Without vitamin D, calcium supplements are worthless! The best source of vitamin D is the sun — 10 to 15 minutes of exposure a day should be enough. During the winter, take cod liver oil. It’s by far the best supplemental source of vitamin D.
Step 4 – You need vitamin K
Greens are the best source of vitamin K, which regulates calcium while stabilizing bones. Vitamin K also regulates blood clotting. Green veggies like spinach, swiss chard, collard and mustard greens, kale, broccoli and brussel sprouts should be part of your daily diet. Eating one large serving of greens every day could reduce your risk of broken bones by about 30 percent according to one study.
Step 5 – Eat foods rich in B-complex vitamins
Your body uses a variety of B vitamins for building strong bones. The best sources are fish, lean meats, eggs, raw nuts, asparagus, broccoli and bananas.
Step 6 – Get a blood test
A simple blood test will tell you where your hormone levels are. This is the best way to determine the health of your bones and if you're risk for fracture. If you’re a women, you may need to take natural progesterone. For both men and women testosterone is the most powerful controller of your bone density. To arrange for your own blood test, talk to your doctor. Or contact Life Extension National Diagnostics, Inc. For ordering information, call 1-800-208-3444 anytime or visit them online at www.lef.org.
