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Vanquished, done, over, not to be thought of again – that’s how I want you to feel about osteoporosis after reading this.  Not that it won’t require work or moderate change to get these results, but at least you will be armed with the knowledge to feel empowered, instead of merely at the mercy of “bad luck or bad genes.”

Osteoporosis is a disease of bones that leads to an increased risk of fracture.  In osteoporosis the bone mineral density (BMD) is reduced, bone microarchitecture is disrupted, and the amount and variety of proteins in bone is altered.” – Wikipedia

Shocking Fact:  Osteoporosis complications (fractures) affect 1.8 million people each year and account for roughly 40 million dollars in health care costs EACH DAY.

Shocking Fact II:  Osteoporosis is under your control – it is a LIFESTYLE DIS-EASE.  Sure, there may be a familial tendency, but that just means that if you live (eat, move, and think) as your family before you has, you will probably get the same diseases.   Use this example to help understand this genetics vs. environment question:  if you have a family history of alcoholism, you have a much greater chance of becoming an alcoholic if you drink, and much much less of a chance if you don’t drink.

So, here are the 4 steps to defy your heredity or just ensure you have strong bones throughout your life:

1.  Get Adjusted.

I know you’re thinking “Come on, Dr. Nick, what does that have to do with bone density?”

Great question – the answer lies in the proper absorption of the foods you take in.  If you have spinal irritation to your nerve system, that will cause stress to your body, and stress is a catabolic (breakdown) process which will decrease bone growth and digestive  function.  So, get adjusted to ensure proper growth and repair function, including bone building & digestive function and maximal absorption of the vitamins and minerals (Vitamin D, calcium, magnesium, etc.) that make up healthy bones.

2.  Eat the right foods.  Americans are worried that they aren’t getting enough calcium, which is ironic because most Americans have plenty of calcium in their diet.  The problem is that it is from the wrong  sources, such as milk, cheese and yogurt.  Sure those foods have plenty of calcium; however, when they break down and enter into your bloodstream, they end up acidifying (decreasing pH) your blood.  Your body HATES having acidic blood and will do anything to correct that.  Its best option is to use not only the calcium from the foods (such as dairy) but also the calcium from your bones to buffer (balance) that acidity, bringing you back to balance and slightly alkaline (basic) blood.

Hopefully you’re thinking “Does that explain why America has some of the highest levels of dairy consumption and some of the highest levels of osteoporosis in the WORLD?!


Focus on eating green, leafy veggies, which are loaded with calcium and are alkalizing, so you can actually use the calcium to build strong bones.  Leave the acidic foods such as dairy and grains in the store with the other junk food.

3.  Exercise.

If you want strong muscles, what do you do?  WORK OUT.  It’s the same thing with bones!  Your body is incredibly intelligent, and will strengthen the systems that are needed based on the environment they are put in.  So if you want strong bones, demand strong bones from your body by doing strengthening exercises such as walking, running, squatting, jumping, etc.  Bear some weight and your bones will rejoice and get stronger to meet the demands!

4.  Get some sunshine!!

What?  That’s right!  The Vitamin D you’re body makes from the sun’s rays hitting your skin increases the absorption rate of the calcium you ingest by 15%!  Which is huge, considering most people only absorb 15% of the calcium they eat – so getting some sun can double your bone building efforts, plus sunshine feels gooooooooood…sweet deal!

Each of these steps are vital behaviors for ALL people in order to express health and balance in ALL areas of their lives – not just bone health.  So please participate in these 4 steps and reap the benefits!!

Build 4 Health,

-Dr. Nicholas Araza DC CCWP