Prevent or Reverse Osteoporosis

Venice Beach

10 Ways to Prevent or Reverse Osteoporosis

Half of all women will have osteoporosis by age 60. One in five women will have a hip fracture in her lifetime, and 50% of them will never walk again. Men are not immune to this problem. 30% of osteoporosis happens in males, and 50% of men who suffer hip fractures will die within one year.

A New Disease?

Osteoporosis which is so prevalent now, was virtually unheard of a hundred years ago. It was a rarity until the turn-of-the-century. So what happened? Did our genes change in a hundred years?

No! Genetic material takes thousands of years to change. The only thing that changed was our environment. Our diet and lifestyle are much different than they were hundred years ago and it has caused an epidemic of osteoporosis. So, what do we do? How can we reverse this process?

Here are 10 ways you can prevent or reverse osteoporosis:

1. Stop the Pop!

Carbonated beverages such as soft drinks, Champagne, and sparkling water leach calcium from your bones. A Harvard study on 16 to 20 year-old women showed that half of them were already showing bone loss as a result of excess soft drink intake. Carbonated beverages also have excess phosphates, which cause even more calcium loss.

2. Cut down on Protein

Excess protein intake causes acidity in the body, which in turn causes calcium to be lost in the urine. Most people need only two to 4 ounces of lean protein, three times a day. The average American diet contains two to three times this much.

3. Keep Your Stomach Acid!

Many people are on acid blocking drugs, such as Nexium, Protonix, Prevacid, Tagamet, and Zantac, for problems such as heartburn and hiatal hernia. Stomach acid is necessary to absorb minerals such as calcium, magnesium, and zinc. Blocking stomach acid significantly increases the risk of osteoporosis.

These drugs were meant to be used for six to eight weeks at a time, not for years at a time! In fact, most heartburn symptoms are not due to excess stomach acid. Two thirds of the patients on acid blocking agents have too little stomach acid, not too much!

4. Cut out Caffeine!

Each cup of coffee that you drink makes you lose 150 mg of calcium in your urine. Chemically decaffeinated coffee is not the answer either though, because it contains harmful chemicals that interfere with the detoxification process. Naturally decaffeinated teas are a better option, but if you must drink caffeinated coffee, at least increase your calcium intake by 150 mg for each cup you drink.

5. Get the Right Kind of Calcium

Tums is one of the worst sources for calcium. In addition to being composed of calcium carbonate, which is a poorly absorbed form of calcium, it decreases the stomach acid even further. Calcium citrate and calcium hydroxyapatite are the best forms of calcium to take. They need to be taken on an empty stomach for best absorption, and only 500 mg at a time (that’s all our bodies can absorb at one time). A total dose of 1000 to 1200 mg per day is adequate for most menopausal women.

6. Get Some Sun!

Vitamin D deficiency is also epidemic in our society. Vitamin D helps to absorb calcium, and put it in the bones. It is also important for immune system modulation, depression, and autoimmune disorders. It is made in your skin when you get out in the sun. The farther you are from the equator, the less vitamin D you make in your skin. Most supplements contain 400 to 800 IU which is inadequate for most people in northern latitudes.

Since a skin cancer is such a concern, most people use sunscreen when they go out in the sun. Sunscreen blocks over 90% of your vitamin D production. But instead of putting yourself at risk for skin cancer, the best solution is to take supplements. Vitamin D levels can be measured by your physician, and the supplements can be titrated accordingly.

7. Have Your Hormones Checked

Hormonal decline is one of the most common reasons for bone loss after menopause in women. Andropause, the male equivalent of menopause, also causes bone loss in men. Adequate levels of estrogen, progesterone, and testosterone are important for bone maintenance.

Excess levels of cortisol, insulin and parathyroid hormone can also cause bone loss. Most physicians never check for these levels. An elevated calcium level in the serum is a clue that parathyroid hormone might be in excess. Excess refined sugars and starches in the diet cause elevated insulin levels. Excess stress causes elevated cortisol levels.

8. Change Your Diet

Excess refined sugars and starches, elevate your insulin levels and cause an increase in osteoporosis. The ideal diet is one called a “low glycemic index” diet. Glycemic index is a measure of how quickly food turns into sugar in the bloodstream. Low glycemic index foods do not raise blood sugar or insulin levels quickly, and include lean proteins, beans, vegetables, and good fats (nuts, olives, olive oil, fish, fish oils, avocados). Increasing fiber intake is an easy way to lower sugar and insulin levels. Fiber taken just before meals helps to slow down the absorption of sugars and fats, and can help lower cholesterol and blood sugar levels, as much as medication.

9. Reduce Stress

Stress raises cortisol levels. If cortisol levels are high for long periods of time it can cause bone loss. Cortisol antagonizes insulin and leads to insulin resistance, eventually raising the blood sugar and causing calcium loss in the urine. As little as 25 teaspoons of sugar can cause calcium to be lost in the urine.

Stress reduction can include specific activities aimed at invoking the “relaxation response” such as yoga, tai chi, meditation, massage and prayer. It may also include getting more sleep, taking a vacation, getting psychotherapy to help with toxic relationships, and making an effort not to “burn the candle at both ends”.

10. Exercise More

When the muscles pull against the bones during exercise, it stimulates the bones and tells them that they are needed. Any weight-bearing exercise such as walking, hiking, climbing stairs and weightlifting can increase bone density. As little as 15 to 30 minutes a day can be helpful. Weightlifting does not need to be with heavy weights either, it can be with as little as 2 – 5 pound hand or ankle weights. Or you can use your own body weight and let gravity to do the job. Floor exercises such as leg lifts and sit ups, will work just fine. Exercises such as swimming and cycling though great for muscle strength and fitness are not weight-bearing so aren’t the most beneficial for your bones.


Fibromyalgia Is Misunderstood


Fibromyalgia misconceptions: Interview with a Mayo Clinic expert

Fibromyalgia is a widely misunderstood condition that causes widespread pain and fatigue. If you’ve been diagnosed with fibromyalgia and are trying to learn all you can about the condition, you may come across some myths and misconceptions about fibromyalgia.

In this interview, Connie A. Luedtke, R.N., the nursing supervisor of the Fibromyalgia and Chronic Fatigue Clinic at Mayo Clinic, Rochester, Minnesota, discusses some common misconceptions about fibromyalgia.

What is the most common misconception about fibromyalgia?

The top misconception is that people think fibromyalgia isn’t a real medical problem or that it is “all in your head.” There’s a lot that’s unknown about fibromyalgia, but researchers have learned more about it in just the past few years.

In people who have fibromyalgia, the brain and spinal cord process pain signals differently. As a result, they react more strongly to touch and pressure, with a heightened sensitivity to pain. It is a real physiological and neurochemical problem.

Why does this misconception persist?

In our society, people tend to think that there is a cure or a fix for every medical problem. You go to the doctor, expecting he or she will fix whatever’s wrong with you with medication or surgery.

It’s frustrating to people with fibromyalgia because the traditional treatment approach isn’t effective. And it’s also frustrating to health care providers because they want to help people. But there’s no easy fix. It takes lifestyle changes and small steps toward achieving wellness. It’s a process.

How have misconceptions about fibromyalgia changed over the years?

More people understand that fibromyalgia is a real problem, often because they know someone who has it — perhaps a sister or daughter or mother. And more men are being diagnosed with fibromyalgia now that the diagnostic criteria are no longer focused so heavily on the number of tender points you might have.

Health care providers are seeing that people who have fibromyalgia can manage their symptoms with lifestyle changes to improve their overall functioning and quality of life. So there’s hope for the future.

Christian or Religion



There is a great difference between CHRISTIANITY and
DOWN THE ROAD WHICH LEADS TO LIFE (Matthew 7:13-14). Many name the Name of Christ
(2 Tim. 2:19) and claim to be Christians but few understand what a Christian
really is. Many are RELIGIOUS but few are RIGHT WITH GOD. May
God help us to understand the difference between RELIGION and true CHRISTIANITY
as set forth in the Word of God, the Holy Bible.

The following chart may be helpful:




“Salvation is something I must do. I
must somehow earn or gain salvation by the way I live.”
“Salvation is something only God
can do
. Salvation is of the LORD!” (Eph. 2:8-9; Jonah 2:9).
Religion is summed up in one word: DO–man
trying to DO different things to please God and earn His favor.
Christianity is summed up in one word: DONE–Christ
dying on the cross to save sinful man (John 19:30).
The religious man is busy “working”
(doing good works) in order to be saved.
The saved person is “not working”
(Rom. 4:5) but is RESTING upon the finished work of Another.
A Work to Do which is never done (How
can anyone work well enough and hard enough to earn salvation?)
A Word to Believe (1 Pet. 1:25) about
a Work that is Done
(1 Pet. 1:18-19).
Man hoping to save himself God saving hopeless man (1 Tim. 1:15)
TO GOD (by human effort, good works, ritualism, traditionalism, sacraments,
TO GOD on the basis of what He did for us on the cross (1 Peter 3:18).
Religion is man trusting his own good works
(Titus 3:5).
Salvation is man trusting the good work which
the Lord Jesus did on the cross (Rom. 3:22-26).
A religious ritual A real relationship (John 17:3)
Following rules Enjoying life (John 6:47; 10:10).
“I must reform my life and turn over
a new leaf”
“I must be born again” (John 3:7).
Doing Something Knowing Someone (John 17:3)
Man trying to please God in the wrong way
(Rom. 8:8–“So then they that are in the flesh cannot please God”).
Man truly pleasing God in the only way (Hebrews
11:6–“But without faith it is impossible to please him: for he
that cometh to God must believe that he is, and that he is a rewarder
of them that diligently seek him”).
Seeking to earn God’s favor by works Receiving God’s favor by grace through faith
(Eph. 2:8 and see Eph. 1:6).
“I can work my way to heaven and earn
my salvation” (Romans 6:23 teaches that we have earned our way
to hell: “the wages of sin is death”)
“I could never live well enough to earn
my way to heaven. Christ had to pay the price for my salvation (1 Cor.
6:20; 1 Pet. 1:18-19).
“Salvation is something that a person
must earn.”
“Salvation is a free gift” (Romans
6:23; Ephesians 2:8-9; John 4:10).
The sinner sees himself as good (Luke 18:11-12). The sinner sees himself as sinful (Luke 18:13).
The religious man compares himself with others
(Luke 18:11).
The saved man sees himself as God sees him
(1 Samuel 16:7; Psalm 53:1-3; Rom. 3:10-12).
TRUSTING SELF (Luke 18:9) TRUSTING CHRIST (Eph. 1:12-13)
1:29-31; Eph. 2:9)
“I have kept the law! I have done that
which God has required” (Matthew 19:16-20).
“I have broken the law but I am trusting
the One who came into this world to save guilty lawbreakers” (1
Tim. 1:15).
A religious man trying to earn his way to
heaven by works may be likened to a man trying to swim from New York
to London by his own efforts and energy and strength. He will never
make it!
The person who is saved by faith is likened
to a man getting on a ship in New York and trusting that ship to bring
him safely to London. This man simply rests upon the ship and lets the
ship do all the work.
The religious man is seeking to establish
his own righteousness (Rom. 10:3).
The saved man is satisfied with the perfect
righteousness of Jesus Christ (2 Cor. 5:21).
Religion is pictured in Genesis 3 by the
fig leaves that Adam and Eve made for themselves–a terrible
covering (Gen. 3:7 and see Isaiah 64:6).
Salvation is pictured in Genesis 3 by the
coats of skin which God provided by way of the shedding of blood–a
perfect covering (Gen. 3:21; Rev. 19:8).
CAIN’S RELIGION–“I bring to God the
labour of my own hands” (Gen. 4:3).
ABEL’S FAITH–“I bring to God a blood
sacrifice. An innocent substitute must die to save me” (Gen. 4:4).
Hoping to be saved by good works (a
false hope)
Saved unto good works by God’s grace
(Eph. 2:10).
Religion teaches that good works are the
cause of salvation.
The Bible teaches that good works are the
result of salvation.
Religion says, “Good works are those
things that a person does to be saved.”
The Bible says, “Good works are those
things that a saved person does” (James 2:14-26).
“Christ is my Example and Teacher. I
try to follow Him and live as He lived.”
Christ is my Saviour and Substitute. I am
trusting Him and only Him to save me” (Luke 23:40-43).
“I hope I will be saved.”

“I think I will be saved.”

“I feel that I will be saved, maybe.”

“I KNOW I am saved right now”
(1 John 5:13-“These things have I written unto you that believe
on to name of the Son of God; that ye may KNOW that ye have eternal







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Middletown, CT 06457

(860) 346-0907

articles under Help for the Seeking Heart