- Don't take more than 500 mg of calcium and 800 IU of vitamin D-3 at one time because the body can't absorb it. I used to take 3 of the GNC be-balanced bone strengthening calcium chews at one time (600 mg of bone-building calcium each) but now only take one a day and the Citrical Gummies--two at breakfast and two at supper (500 mg calcium, 500 IU Vitamin D-3 at each meal with food which helps absorb it better).
- If the sun is shining, I try to get out in it for at least 20 minutes no matter how cold it is.
- I switched from drinking tap water to distilled water which is free of a lot of added chemicals. Sometimes I'll add a tiny bit of lemon juice too.
- I discovered from reading her book that there are two categories of foods: alkalizing and acidifying. She recommends the optimal balance of eating 80% alkalizing and 20% acidifying. I liked that she specifically lists where certain foods fall. For the most part, generally fruits and vegetables are alkalizing but also almonds, Whey Protein Powder, cinnamon, honey, and Almond Milk (I had already switched to Almond milk last year) to name some things that I actually like.
- Started drinking the Whey protein drink again. I mix it in my new blender and it tastes good that way.
- Now I buy and eat more fruit.
- Snack on almonds and celery instead of trail mix.
- Try not to sit for more than 20 minutes at a time. This is hard since I am a secretary and have a sit-down job, but I was shocked when I read ". . . Women who spend more than nine hours a day sitting down are 50% more likely to fracture a hip than women who sit for six hours or less in the course of one day." That's the wake up call I needed to move more and also who inspired me to buy a lectern with some of my Christmas money so I can stand to read more easily when at home.
- I also have begun exercising daily according to her Densercise e-book which gives specific bone strengthen weight bearing exercises. She recommends doing fewer reps but for five minutes with 10-20 seconds of rest between sets.
Only time will tell as to if this will strengthen my bones but there are many people who say it worked for them. There are some more things recommended as well, some of which I already do and some that I am not going to worry about. If you have Osteopenia or Osteoporosis, I suggest you check out www.saveourbones.com too!