Bone health is a critical aspect of overall health and well-being, yet it is often overlooked until it becomes a concern. As we age, the risk of bone loss, osteoporosis, and related fractures increases, affecting millions of individuals worldwide, especially women over the age of 40.
However, with the right knowledge and strategies, we can actively protect and strengthen our bones. In this review, we will explore ‘Healthy Bones Healthy You!’ – a book that challenges the notion of bone health loss as an inevitable part of ageing.
About the authors
Lara Pizzorno, MA, LMT, is an experienced writer and editor with over 25 years of experience in writing for physicians and the public.
She is a member of the American Medical Writers Association and currently serves as the Editor of Longevity Medicine Review and Senior Medical Editor for SaluGenecists, Inc. Her recent publications include ‘Your Bones’ and contributions to the ‘Textbook of Functional Medicine,’ ‘Integrative Medicine: A Clinician’s Journal,’ and ‘Textbook of Natural Medicine.’
Dr. Joe Pizzorno, N.D., is a renowned expert in science-based natural and integrative medicine. He played a significant role as the co-founder and served as the president of Bastyr University for 22 years. Bastyr University, the first and largest fully accredited university of natural medicine in the United States, owes much of its success to his leadership.
Acknowledging his expertise, Dr. Pizzorno was appointed by both Presidents Clinton and Bush to two prestigious government commissions. In these roles, he provided valuable advice to the President and Congress on the integration of natural medicine into the healthcare system.
What is the book about?
‘Healthy Bones Healthy You!’ is a groundbreaking book that offers clinically-supported strategies to build strong, healthy bones and take control of your bone health for a full, vibrant life.
Drawing from their extensive knowledge and research, the authors emphasise that frail, thinning bones do not have to be accepted as a natural part of ageing. The book presents evidence-backed insights into what causes osteoporosis and provides a comprehensive bone-building road map.
The authors reveal that the lack of essential nutrients in our food supply, combined with harmful ingredients and environmental toxins, contributes to bone loss. However, they offer hope by showing how to avoid or mitigate the impact of these bone-wreckers. Dr. Joe Pizzorno shares simple ways to cleanse the body from toxins, while Lara Pizzorno outlines the nutrients crucial for bone health.
The book includes guidance on lab tests to assess vitamin status, hormone levels, and markers of bone remodeling, helping readers pinpoint specific causes of bone loss. Lara Pizzorno also shares her favourite bone-strengthening exercises, such as yoga and Pilates, with modifications for various fitness levels.
Table of contents
- Introduction How to Get the Most Out of Healthy Bones Healthy You!
- Part One: What’s Causing Your Bone Loss?
- Chapter 1: The Standard American Diet Eats Your Bones Dietary and Metabolic Acidosis: Our Diet Promotes an Ideal State for Bone Loss Sodium: Excess Salt in Processed Foods Leaches Calcium from Our Bones Refined Sugars: Not so Sweet for Your Bones Imbalanced Fats: Inflammatory Fatty Acids Cause Skinny Bones Wheat and Gluten: Less Staff of Life and More a Club Bludgeoning Your Bones Excessive Alcohol: A Little Helps, Too Much Harms Bone Emily’s Story
- Chapter 2: Toxins Hiding in Your Food Destroy Your Bones Pesticide Residues: Contribute to Chronic Diseases Affecting Bone Health Phosphate Additives: Deliver Toxic Phosphorus Levels in Processed Food Plasticizers: Food Packaging Destroys Your Bones Fluoride: in Toothpaste and Tap Water Damages Your Bones
- Chapter 3: Heavy Metals Poison Your Bones Gasoline: Now Unleaded but Bone-Breaking Lead Remains in Bones Cadmium: Destroys Bones in Amounts Well Below OSHA Safe Levels Mercury: Destroys Bone by Harming the Kidneys Tracie’s Story
- Chapter 4: Chronic Degenerative Diseases that Promote Bone Loss Cardiovascular Diseases: High Blood Pressure, Atherosclerosis Chronic Kidney Disease (CKD) Chronic Gastrointestinal Conditions Gastroesophageal Reflux Disease (GERD) Atrophic Gastritis, Hypochlorhydria, and SIB Irritable Bowel Disease (Crohn’s Disease, Ulcerative Colitis) and Irritable Bowel Syndrome Hypothyroidism and Hyperthyroidism Hyperparathyroidism Metabolic Syndrome/ Type 2 Diabetes Non-Alcoholic Fatty Liver Disease (NAFLD) Obesity and Bariatric Surgeries Sarcopenia Subclinical Hypercortisolism Conclusion Part One
- Part Two: Nutrients Your Bones Need to Rebuild
- Chapter 5: Team Calcium and Other Key Players
- Vitamin D
- Vitamin K
- Omega-3 Essential Fatty Acids
- Jane’s Story
- Chapter 6: Minerals
- Zinc and Copper
- Virginia’s Story
- Chapter 7: Vitamins
- Vitamin A
- The B Vitamins
- Vitamin C
- Vitamin E
- Conclusion Part Two
- Part Three: Tools to Support Healthy Bones
- Chapter 8: How to Create a Bone-Building Diet Key Principles of a Bone-Building Diet Emma’s Amazing Smoothies
- Chapter 9: Exercises that Build Bone barre3 Pilates Yoga Debra’s Story
- Chapter 10: Identifying What’s Off, Lab Tests for Bone Health Determine Your Risk of Fracture See if Your Bones are Rebuilding What’s Causing Your Bone Loss?
- Closing Thoughts
- About the Authors
Key takeaways from ‘Healthy Bones Healthy You!’
1Take it easy on salt to protect bone health
The book takes a deep dive into the effect of nutrition on our bones. It discusses how excessive sugar, imbalanced fats, wheat and gluten consumption might exacerbate bone health. Interestingly, salt consumption also poses a significant threat to our bones, causing calcium loss and stimulating bone resorption. The average American consumes excessive sodium, far surpassing the safe upper limit from an early age. For postmenopausal women, the impact is even more severe, as they lose more calcium relative to sodium in the urine, leading to increased bone loss.
To safeguard bone health, it is crucial to monitor salt intake and opt for fresh, organically grown foods while avoiding processed foods that are typically high in sodium. Incorporating bone-boosting spices can also enhance flavour without compromising bone health.
2Most chronic conditions exacerbate bone health
Most chronic diseases from type 2 diabetes and cardiovascular issues to fatty liver and IBS worsen the health of our bones.
One of the conditions that may lead to significant bone loss is chronic kidney disease (CKD). CKD disrupts the absorption of calcium from the intestines and the reabsorption of calcium and magnesium from the kidneys, causing secondary hyperparathyroidism and chronic inflammation, ultimately resulting in bone loss.
Phosphate additives in processed foods contribute to the bone-damaging effects of CKD. Moreover, deficiencies in critical nutrients like calcium, vitamin D, and vitamin K2 further exacerbate CKD-related bone loss.
To mitigate the impact of CKD on bone health, it is essential to limit phosphate intake from processed foods and ensure adequate consumption of calcium, vitamin D, and vitamin K2.
3Low-impact exercise can significantly improve bone health
Exercise is crucial for overall health, and specifically for bone health, as it activates osteocytes, which stimulate bone renewal. The book presents three effective bone-building exercises: barre3, Pilates, and yoga (especially Iyengar Yoga). These exercises are suitable for people of all ages and fitness levels and can be modified to suit individual needs.
Barre3 is a functional training program that corrects imbalances caused by sedentary lifestyles and promotes bone strength. It targets major muscle groups, such as the upper back and shoulders, to prevent spinal wedging and fractures. The exercises include functional moves that engage core muscles, glutes, and hips, enhancing stability and reducing the risk of injuries.
Pilates focuses on strengthening and stabilising core muscles, which are essential for supporting the spine and hip joints. By targeting smaller interior muscles, Pilates effectively stimulates bone strengthening. Modifications are provided for those with osteoporosis to ensure safe and effective exercises that support bone health.
And lastly, yoga is highly effective in building fracture-free bones. The practice activates osteocytes, the most abundant type of bone cell, by producing muscle contractions that stimulate bone renewal. Holding the body in novel positions for an extended period of time during yoga applies mechanical force to the entire body, unlike other forms of exercise.
Overall rating & strengths and weaknesses, according to readers’ reviews
Provides a wealth of valuable, well-researched and comprehensive information on reversing bone loss and strengthening bones through dietary ingredients, real food, supplements, and exercise.
Offers actionable tips and suggestions that can be easily incorporated into daily life to promote overall health and prevent harmful diseases and illnesses.
The book is well-organised and easy to read.
Some readers might find the self-promotion of the author’s websites and supplement to be distracting and lacking in objectivity.
Best quotes from ‘Healthy Bones Healthy You!’
“Excessive salt intake causes the average postmenopausal woman to lose 1 mmol every day from her total bone mass. This totals 14 grams per year. Since our bodies contain 1,200 g of calcium, at this rate, we’ve lost half our bone mass in 40 years.”
“Yoga builds fracture-free bones by producing muscle contractions that activate osteocytes in areas most susceptible to fracture. Osteocytes, the most abundant type of bone cell, are mechanosensors.”
“Another Swedish study assessed the cadmium urine levels of 2,688 women along with a DEXA scan of their bone mineral density (BMD). Those with cadmium levels of 0.75 or greater mcg/g creatinine had a much greater chance of osteoporosis – 245% at the femoral neck and 197% at the lumbar spine – than those with less than 0.50 mcg/g creatinine.”
‘Healthy Bones Healthy You!’ offers evidence-based strategies to build strong, healthy bones and take control of one’s bone health for a full, vibrant life. It delves into the impact of nutrition, toxins, and chronic conditions on bone health, providing readers with a comprehensive bone-building roadmap.
Suitable for individuals of all ages, this book is a must-read for those seeking to prevent osteoporosis, improve bone health, and lead a life of strength and vitality.
Where to buy
You may purchase ‘Healthy Bones Healthy You!’ on Amazon at the best price. It is available in paperback and Kindle versions, so you may choose an option that appeals to you the most.
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