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When you think of improving your bone density, it might conjure up images of
thick, hard bone with the strength and hardness of concrete. But picture
dropping a concrete rod from a tall building it will shatter. Now imagine
dropping a thin, flexible twig from the same height. Bouncing is more likely
than shattering!
Osteoporosis drugs make your bones like concrete. On the other hand, a pH-
balanced nutrition and targeted exercise has been shown to increase both
bone density and tensile strength.
Today were going to get to the heart of bones ability to bend and flex, the
main bone matrix component that determines bone strength, and six easy
ways to increase the tensile strength of your bones to prevent fractures.
Bones are made up of 65% mineralized collagen that gives bones their solid
infrastructure and 35% collagen matrix shaped like a crisscrossed protein,
similar to a beehive. The collagen matrix is made of nutrients and minerals
that give flexibility to the bones so they can resist breaking.
What Is Collagen?
Collagen makes up almost a third of our skin, bone, and connective tissue.
There are actually 28 types of collagen that have been identified. Type I is the
most prevalent and abundant, and it is responsible for the flexible strength of
bone.
If you do not have enough of the amino acids that make up collagen, your
body cant produce enough of this important protein. The two primary amino
acids in collagen are threonine and proline.
Threonine must be obtained from your diet; your body cannot manufacture it.
Foods like lentils, chickpeas, asparagus, peanuts, eggs, beef, and chicken
contain threonine.
Your body is able to manufacture the other key amino acid in collagen,
proline. But in order to do so, it needs Vitamin C. In addition, you can boost
your bodys proline levels by eating foods that contain it, such as beef and
cabbage.
This point about quality over quantity is emphasized in the Save Our Bones
Program. Also in Chapter 3, youll find the following quote from an article
titled The Role of Collagen in Bone Strength by S. Viguet-Carrin and team,
and published in Osteoporosis International:
DEXA scans measure bone quantity only, failing to take into account the
bones integrity and strength. Yet its the bones quality that determines
whether or not it can resist fracture.
Research has shown that when collagen is present in the bone matrix,
osteoblasts are stimulated instead of osteoclasts.2,3 In addition, collagen has
been shown to promote the maturation of osteoblasts and boost their
activity.4 This has the effect modulating and balancing bone turnover so there
is not excessive loss.
In contrast, osteoporosis drugs stop this process altogether, artificially building
bone while stopping the natural removal of old bone.
Below are the key nutrients necessary for collagen production. While its ideal
to obtain all necessary nutrients from foods, its just about impossible to do so.
That is why I take a multivitamin and extra Vitamin C in addition to an organic
calcium supplement.
You may have talked to your doctor about a nutritional approach, and perhaps
you received a response that nutrients like those mentioned above are simply
irrelevant.
The bottom line is, your bones need crucial nutrients and not toxic and
dangerous prescription drugs. The Save Our Bones Program is structured
around this concept, with an emphasis on alkalizing foods to balance your
bodys pH.
In the Programs Blueprint, youll find extensive lists of nutrient-rich foods and
dozens of scientific studies that confirm how and why those foods are
essential for nourishing and building quality bone. Youll also find a complete
list of Foundation Supplements. In addition to the Blueprint, the Save Our
Bone Program also includes the Calendar, the Glossary, the Recipe
Sampler, the Missing Link, Doctor Dialogues, printable Sheets, and the bonus
44 Bone Health Dos And Donts.
3Andrianarivo, A.G., Robinson, J.A., Mann, K.G. and Tracy R.P. Growth on type I
collagen promotes expression of the osteoblastic phenotype in human osteosarcoma
MG-63 cells. Journal of cellular physiology. 1992. 153: 256-
Resistance Training How much weight you lift as well as how often you lift will impact HGH
production. By lifting heavier loads more often, you can rapidly increase the amount of HGH
created by the body. Likewise, you should focus on large muscle groups for the best results. By
putting more muscle fibers into play, youll increase HGH levels quickly and efficiently.
Endurance Training Many people spend an hour or more on a bike or treadmill for
cardiovascular exercise. For optimal HGH production, you should cut the training time to 10 to
15 minutes (i.e. HIIT training) and, if possible, perform these short bursts of exercise multiple
times a day if you want too. If you exercise for too long at once, cortisol levels will rise and HGH
levels will fall. When performed in shorter intervals, endurance training increases HGH levels
almost immediately and continues to do so for up to 24 hours following a workout.