Do you see the bone on the right? That is osteoporosis! Bones like that easily break...it's awful...you are basically falling apart!
40+ million people in the U.S. are affected by this...BUT it's naturally curable AND preventable!
I've gathered some recent scientific studies and I have to say I was very very surprised. The answer to curing osteoporosis has nothing to do with calcium actually....
40+ million people in the U.S. are affected by this...BUT it's naturally curable AND preventable!
I've gathered some recent scientific studies and I have to say I was very very surprised. The answer to curing osteoporosis has nothing to do with calcium actually....
The above study is more convincing and more conclusive than even the link to smoking and lung cancer. The greater the diet consisted of animal products the higher the incidence of hip fracture. And those who ate the most vegetables and the least amount of protein, hip fractures simply didn't occur. (Frassetto LA, Todd KM, Morris RC, Sebastian A (2000) Worldwide incidence of hip fracture in elderly women: relation to consumption of animal and vegetable foods. J Gerontol A Biol Sci Med Sci 55: M585–92)
In another study, "Calcium, dairy products, and bone health in children and young
adults: a reevaluation of the evidence." Their findings were that calcium had nothing to do with the hip fracture rate. “In clinical, longitudinal, retrospective, and cross‐sectional studies, neither increased consumption of dairy products, specifically, nor total dietary calcium consumption has shown even a modestly consistent benefit for child or young adult bone health.”
What did they find to be the most important factor in adolescents' bone health was?
Exercise! Lanou AJ, Berkow SE, Barnard ND (2005) Calcium, dairy products, and bone health in children and young adults: a reevaluation of the evidence. Pediatrics 115: 736–43.
In another study, "Calcium, dairy products, and bone health in children and young
adults: a reevaluation of the evidence." Their findings were that calcium had nothing to do with the hip fracture rate. “In clinical, longitudinal, retrospective, and cross‐sectional studies, neither increased consumption of dairy products, specifically, nor total dietary calcium consumption has shown even a modestly consistent benefit for child or young adult bone health.”
What did they find to be the most important factor in adolescents' bone health was?
Exercise! Lanou AJ, Berkow SE, Barnard ND (2005) Calcium, dairy products, and bone health in children and young adults: a reevaluation of the evidence. Pediatrics 115: 736–43.
Kujala UM, Kaprio J, Kannus P, Sarna S, Koskenvuo M (2000) Physical activity and osteoporotic hip fracture risk in men. Arch Intern Med 160: 705–8.
I have to say this REALLY surprised me! I thought for sure these studies would say lack of calcium or excessive sugar was the cause...but actually the strongest factor was vigorous exercise.
And it should be noted that the study says "vigorous" exercise.
Another study called "the role of physical activity in the prevention of osteoporosis in
postmenopausal women (an update)" came to the conclusion, "“In order to maximize the
goals of public health most effectively, individually adapted, intense, high impact, exercise programs are needed...These programs must be weighed against popular and applicable existing programs (e.g. aerobic classes, Tai Chi, and walking) which appear to be easier to adhere to but appear to be less effective in the prevention of osteoporotic fractures in the individual postmenopausal women."
While this surprised me, it made me all the more grateful for my home workouts, like Turbo Fire, etc that combine high impact, intense cardio and vigorous strength training.
But what about the people who can't do vigorous exercise?
As you saw the in the first study, eating a plant based diet alone had dramatic results. Much of our aches and pains are caused by diet and obesity. When I was 70 lb overweight I had knee and ankle pains that prevented me from doing parts of the Turbo Fire workout. But in time, I grew stronger, ate better, and lost weight. Bit by bit, I was able to do my workouts at higher impact and greater intensity and...even more amazing...the aches and pains went away! (Check out the "About" page for my story and 70 lb transformation video).
So in conclusion, based on the scientific studies I included in here (and lots more I didn't include) your best bet at lowering, and even eliminating your risk of getting Osteoporosis (and pretty much every other disease) is:
And it should be noted that the study says "vigorous" exercise.
Another study called "the role of physical activity in the prevention of osteoporosis in
postmenopausal women (an update)" came to the conclusion, "“In order to maximize the
goals of public health most effectively, individually adapted, intense, high impact, exercise programs are needed...These programs must be weighed against popular and applicable existing programs (e.g. aerobic classes, Tai Chi, and walking) which appear to be easier to adhere to but appear to be less effective in the prevention of osteoporotic fractures in the individual postmenopausal women."
While this surprised me, it made me all the more grateful for my home workouts, like Turbo Fire, etc that combine high impact, intense cardio and vigorous strength training.
But what about the people who can't do vigorous exercise?
As you saw the in the first study, eating a plant based diet alone had dramatic results. Much of our aches and pains are caused by diet and obesity. When I was 70 lb overweight I had knee and ankle pains that prevented me from doing parts of the Turbo Fire workout. But in time, I grew stronger, ate better, and lost weight. Bit by bit, I was able to do my workouts at higher impact and greater intensity and...even more amazing...the aches and pains went away! (Check out the "About" page for my story and 70 lb transformation video).
So in conclusion, based on the scientific studies I included in here (and lots more I didn't include) your best bet at lowering, and even eliminating your risk of getting Osteoporosis (and pretty much every other disease) is:
- Eat a plant based diet. The greater your consumption of vegetables to animal products, the less your risk. Make the vegetables the main course! If you need help with knowing how to do this visit the Meal Plan page (available Jan 2015)
- Find a vigorous workout program you enjoy! There is one for everyone. And some are more suited and adapted to your particular needs. Look for one that has a modifier included so that you can gradually build to a high intensity level. (If you are looking for a new workout, check out the Fitness Products page to see some of the best home workout programs on the market today...and the best prices are here!)
- Get Accountability. Find someone who will encourage you to eat right and get your workout in! (Don't have anyone like that in your life? Thank goodness for the internet! I run online 21 day accountability groups each month. Contact me for more info or if you are interested in jumping in the next group.)
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