Beat Osteoporosis Doing This 3 Times A Week
I see many fractured bones every week, most often in people over 50. That’s why I want to tell you about a powerful exercise training system that actually targets fracture-prone areas of your bones. With just a little effort each week, you can build new, stronger bones and lower your risk for fracture.
Beat Osteoporosis with Epidensity Training
Women are more prone to developing osteoporosis, a weakening of the bones, especially after menopause. Decreasing estrogen levels makes bones thinner and more vulnerable to fracture. And, if you’re a woman whose mother, aunt, or grandmother had osteoporosis, your chances of developing it are also higher.
Make no mistake, older men can also develop osteoporosis and suffer major, debilitating fractures. Men also carry estrogen, as well as testosterone, and as they get older, these 2 hormones go out of balance, causing men to sometimes become more estrogen-dominant. Unlike women, in men, too much estrogen leads to weakerbones.
Balancing, and perhaps replacing, hormones with bioidentical hormone therapies can help both men and women fight osteoporosis. In addition, giving your bones enough of the right nutrition, calcium, Vitamin D, magnesium, etc, also helps.
Hormones and the right nutrition are only one side of the coin. The other, perhaps even more important side, is maintaining bone building exercise. Studies have shown that people who have the same nutritional levels, but engage in different forms of exercise, influences who has better bone density. Those who did more bone-building exercise each week, despite having the same nutritional levels, had much denser bones.
Doing specific, impact-type exercise several times a week helps stimulate your bones to keep growing and regenerating themselves. It sends a signal to your bone DNA to respond to the force being exerted on them. The result is bone growth that creates density to protect the bone.
That’s where Epidensity Training comes in.
Epidensity Training uses the principle of “epigenetics” (above genetics), to challenge your bones beyond your current genetic bone structure. More simply said, if you’ve inherited your parents, or grandparents, genetic weakness towards developing osteoporosis, you’re not doomed with “bad bones”.
Based on principles developed by Julius Wolff’s research on bone transformation, epidensity training actually targets your bones’ weaknesses. Wolff found that bone is living, constantly changing tissue that responds to outside forces.
Epidensity training gives the right kind of exercise that triggers the epigenetic response in your bones. It forces your unique bone DNA to respond by growing stronger, and denser, than they were naturally, genetically programmed for.
The good news upshot is, if you’ve been diagnosed with osteoporosis, you can naturally rebuild your bones. You don’t have to depend on bone density drugs that are fraught with serious side effects.
Weightbearing, or impact, exercise where your feet constantly impact the ground or floor, helps stimulate bone growth. Resistance and flexibility exercise helps strengthen bone indirectly through muscle contractions. When your muscles move, they provide friction as they rub against your bones. That friction helps stimulate bone growth.
Epidensity training exercises combines these 3 types of exercise that work together to trigger greater, faster bone growth. In addition, there are added health benefits such as:
- Improves flexibility
- Strengthens and tones muscles for a more youthful look
- Increases stamina levels – walking, staying on your feet longer, becomes easier
- Decreases cortisol, a stress hormone, that can weaken bones
You can put together your own regimen of these 3 types of bone growth exercise. You’ll need to combine weightbearing exercise (running, walking briskly, jump rope, stair or hill climbing, tennis, dancing) with stretching/flexibility exercise (yoga, stretch band exercise, Pilates, ballet) and resistance exercise (weight training, or whole body exercise like Cross-Fit).
You can also find a complete program already put together for you that uses these 3 specific, types of exercise. It’s called Densercise. It was put together by a woman who fought her genetic predisposition to osteoporosis using epidensity training. After using the training for just a short while, her bone density had already increased by 20%. She never took the prescription bone building drug offered her.
Other Things You Can Do To Build Your Bones
I talked a little bit earlier about maintaining good nutrition such as getting enough calcium, Vitamin D, Vitamin K, magnesium, and other trace minerals like boron and strontium. But, you also want to look at things you may be doing that damage your bones such as:
- Drinking a lot of soda. Soda contains phosphorus that leaches calcium from bones in order for your body to process it.
- Refined sugar. Sugar is metabolized as an acid in your body. This acid eats away at your collagen stores. Collagen is an important bone building substance within your bones.
- Your bones need enough water just like the rest of you to stay strong. But dehydration ups your body’s stress hormone, cortisol which damages bones. Be sure to drink half your body weight in ounces of water every day. For example, 160 lbs needs 80 ounces of water. Too much alcohol and caffeine can also dehydrate you.
- Inflammation. Slows/halts bone growth and causes them to weaken and fracture. Fight inflammation with Omega-3 fatty acids, olive oil, nuts.
Even if genetics have dealt you a bad hand with your bones, the field of epigenetics has proven that you can move beyond your DNA to better bones. Practicing specific bone building exercise, that teaches your DNA to build bone, can help you beat osteoporosis and fractures.
