Category: Knee luxation

The food we consume plays a crucial role in maintaining the acid-base balance in our blood. This simple fact is key to understanding how the Osteoporosis Reversal Program uses nutrition to prevent and reverse osteoporosis.

In a state of low-grade metabolic acidosis, where the balance becomes too acidic, the body begins to dissolve bone mass. That’s because the minerals in bone are alkalizing and the body needs to maintain its alkaline pH.

Nevertheless, too acidic a pH causes more than just bone loss. Today we’ll look at some of the other health consequences of metabolic acidosis and learn how to avoid them.

Dietary acid load

Nutrition is critical for maintaining acid-base balance. As our bodies break down the food we eat, the compounds and molecules that make up that food are released. Some compounds have an acidifying or alkalizing effect as they interact with our digestive system.

These compounds are called acidic or alkaline precursors. Acidic precursors include phosphorus and some proteins. Alkali precursors include potassium, magnesium and calcium.

The food we consume determines the balance of acid and alkali precursors in our digestive system, which determines the pH level of our blood.¹

Our kidneys play an important role in maintaining a healthy pH level. They metabolize acid and alkali precursors and eliminate excess acid through the urine. The measurement of this excess acid secreted is called net acid production (NEAP) and may indicate an imbalance of acid and alkali precursors in the diet.

The effect of a particular food or meal on our net acid production is called the potential renal acid load (PRAL). Each food has a PRAL score that indicates whether it will acidify or alkalinize serum pH. Scientists have developed systems to assess the potential renal acid burden (PRAL) of a person’s diet and use PRAL to estimate their net acid production (NEAP). This illustrates the direct connection between nutrition and pH levels.

A diet with a high PRAL score will correlate with a high NEAP level and indicates some degree of metabolic acidosis.¹

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Food contains acid and base precursors, which acidify or alkalize the pH of our blood. The measure of excess acid secreted is net acid production (NEAP), and the measure of a food’s impact on pH is potential renal acid load (PRAL). Diet has a direct influence on the pH value of the blood.

The health effects of metabolic acidosis

Diets rich in acid-producing compounds and deficient in alkali-producing compounds such as potassium, calcium and magnesium can cause low-grade metabolic acidosis. Metabolic acidosis can lead to many conditions and harmful changes in your body.¹

• Increased cortisol levels – Cortisol, the stress hormone, is linked to increased inflammation. Chronic high cortisol levels and the inflammation it causes contribute to many of the other health effects of acidosis.
• Sarcopenia – Sarcopenia refers to the loss of muscle mass. It is likely caused by an increase in cortisol which inhibits the production of proteins for muscle building. This loss of muscle mass is accompanied by a loss of strength and increases the risk of frailty. Sarcopenia also affects the ability to build bone because muscles stimulate bone formation.
• Hypertension – Hypertension refers to high blood pressure. Cortisol increases vasoconstriction, which increases blood pressure. Hypertension can lead to heart disease and stroke.
• Diabetes and insulin resistance – Metabolic acidosis alters the expression of insulin receptors, causing insulin sensitivity. Insulin sensitivity is an important risk factor leading to diabetes.
• Non-alcoholic fatty liver disease – Another effect of insulin resistance is an increase in available free fatty acids, leading to non-alcoholic fatty liver disease. Over time, inflammation and scarring can occur in the liver, which can lead to liver failure.
• Chronic kidney disease – Metabolic acidosis can cause early and irreversible stages of chronic kidney disease. Once kidney damage has occurred, acidifying diets accelerate the progression of the disease.
• Cardiovascular disease and death – Several of the previously mentioned consequences are risk factors for cardiovascular disease. Cardiovascular disease can be fatal and is even the leading cause of death worldwide. Research in Japan found that participants who consumed a diet high in PRAL had a 16% higher risk of cardiovascular death, and a 13% higher risk of general mortality.¹
• Bone loss – As Savers know, an acidic blood pH causes bone loss. Metabolic acidosis both decreases the bone-building activity of osteoblasts and increases bone resorption of osteoclasts. This can result in a decrease in bone mineralization and an increase in the number of fractures.¹

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Metabolic acidosis can lead to a variety of health problems, including hypertension, diabetes, insulin resistance, non-alcoholic fatty liver disease, chronic kidney disease, cardiovascular disease and premature death. Many of these are attributed to increases in cortisol caused by metabolic acidosis.

How to prevent metabolic acidosis

Because an acidifying diet mainly causes metabolic acidosis, following a pH-balanced diet is a direct and straightforward method to prevent this. The PRAL scoring system provides an accurate and numerical way to measure how acidifying or alkalizing a food is.

The potential acid load in the kidneys describes the excretion of excess acid, so negative PRAL scores indicate a reduction in acid load, and positive scores indicate an increase in acid load. Below are some examples of the PRAL scores of 100 grams of alkalizing and acidifying foods:¹

*Food Foundation

Fruits and vegetables tend to be alkalizing, and most other foods tend to be acidifying. However, that does not mean that acidifying foods are bad for you. It’s all about balance.

The Osteoporosis Reversal Program contains a complete list of alkalizing and acidifying foods that you can use when creating pH-balanced meals. Each meal should contain approximately 80% alkalizing foods and 20% acidifying foods. ORP’s pH-balanced diet goes beyond improving your bone health; it also helps protect you from all the ailments described above.

The system is easy to use, requires only one look at the composition of your plate and offers enough flexibility to process all your favorite dishes in moderation.

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You can prevent metabolic acidosis by eating a pH-balanced diet. The Osteoporosis Reversal Program includes a complete list of alkalizing and acidifying foods and guidelines for the 80/20 pH balanced diet.

What this means for you

Although the consequences of an acidifying diet require time to recover, acidification can be tackled fairly quickly. Our blood is constantly pumping and our diet is constantly changing the pH of our blood. Start eating a pH-balanced diet today to help get your body on the right track.

The Save Institute has developed a special program to boost your progress: the Osteoporosis Fresh Start Cleanse. It is a seven-day program that accelerates your body’s ability to heal itself and grow stronger bones. With six simple steps, it helps you restore healthy pH levels and start the journey to better health and stronger bones.

Consume a varied and tasty pH-balanced diet that not only prevents acidosis but also promotes bone health, ensuring a long, independent life.

References

¹ https://www.sciencedirect.com/science/article/pii/S2013251419301129

Did you know that heart disease and osteoporosis are closely linked – to the extent that it is suggested that people with heart disease should be screened for osteoporosis and vice versa? According to emerging science, the two conditions are linked by one key factor: inflammation.

That’s why, for February’s Heart Health Month, I recommend getting one simple blood test that can detect runaway inflammation and the associated antioxidant deficiency: the C-Reactive Protein (CRP) test. Some authorities even suggest that the high-sensitivity CRP test could predict the risk of developing serious heart disease (and other chronic diseases) years in advance (He et al. 2010; Li et al. 2017).

What is C-reactive protein?

C-reactive protein (CRP) is produced in the liver in response to inflammation; its job in the body is to attach itself to phosphocholine (a chemical produced by both microbes and dying cells) to ‘mark’ the unwanted cells so the immune system can remove them.

If there is actually an infection or injury, inflammation and the resulting high CRP are not so bad. You want your immune system to be activated so it can find and eliminate bacteria or dead and injured tissue. But in heart disease and other chronic diseases, the high CRP level indicates ongoing inflammation that does not go away.

You may remember a 2004 TIME Magazine cover story that alerted the public to the clear link between inflammation and heart disease. That was when elevated CRP was first understood for its role in the development of chronic inflammation (Rifai and Ridker 2001). It was linked not only to heart disease, but also to diabetes, stroke, metabolic syndrome and many other serious, long-term diseases, including osteoporosis.

There are dozens of studies that have looked at CRP levels in individuals with low bone density and osteoporosis and have found a clear relationship between high CRP and weak or thin bones (Ganesan et al. 2005; de Pablo et al. 2012). Interestingly, there was a greater relationship between bone weakness and CRP than bone density. One study (Schett et al. 2006) concluded that “hs-CRP level is a significant and independent risk predictor of non-traumatic fractures. This finding is consistent with the hypothesis of a close interaction between low-grade inflammation and bone turnover.” And where osteoporosis coexists with other inflammatory conditions, such as emphysema, CRP highlights that connection as well (Samaria and Bhatia 2015).

C-reactive protein is such an important marker that I even include it in my medical tests for osteoporosis that I give to all my clients. You can learn more about these tests and their significance in my online course Osteo Lab Tests.

Decreasing elevated CRP levels

• So now that we know that elevated CRP is a red flag for both your bone and cardiovascular health, what can we do about it? Fortunately, many of the recommendations I make for bone health also help reduce inflammation and lower CRP.

• Eat an Alkaline for Life diet focused on whole foods and filled with colorful fruits, berries, vegetables, nuts and seeds – and dark chocolate. By doing this, you increase your intake of antioxidants, such as vitamin C, quercetin dihydrate, alpha lipoic acid, selenium and curcumin, as well as the fat-soluble vitamins A, D, E and K, and important minerals. such as magnesium.

• Eliminate sugar, fried and processed foods, and reduce alcohol – all of which promote inflammation.

• Exercise has been found to lower CRP levels while strengthening bone. Mindfulness exercises such as tai chi and yoga can be helpful for people just starting out – and they help reduce stress levels, which are unsurprisingly also associated with higher CRP and inflammation.

• Rest! Insufficient sleep has been shown to increase inflammation and CRP levels. (And no, there’s no point in taking a nap. You need your eight hours at night.)

I encourage you to learn more about keeping your heart and bones healthy, including the amazing benefits that vitamin K2 provides your heart and bones. Read my blog — Is vitamin K2 your body’s best friend? – for more.

One of my favorite recipes Sardine salad for your bones with a refreshing lemon flavor.

Oily fish is a superfood and sardines are the unsung heroes of this group. They are rich in selenium and calcium and are an excellent source of omega-3 fatty acids. They are high in EPA and DHA, essential fatty acids that perform a variety of tasks in your body, including stopping inflammation at the cellular level, breaking down fat cells and maintaining healthy hormonal balance.

My kitchen partner created a recipe (found below). As a result, my Skelly felt nourished by eating her lemony sardine salad for my bones. If you’re wondering who Skelly is, she’s with me in the featured photos on my website. Maybe you’ve seen us dancing or cooking. She is also a metaphor for the skeleton in all of us and a symbol for the inner strength you feel when you nourish your bones properly.

Remember that the sardines must have bones for the calcium.

Ortiz Sardines

The brand I enjoy is Ortiz, which comes in a glass bottle of olive oil. You can buy them on Amazon.com. I drain the olive oil from the jar before making the recipe. I prefer to use my own organic olive oil.

I hope you and your bones enjoy our Lemony Sardine Salad.

Lemony Sardine Salad

Oily fish is a superfood and sardines are the unsung heroes of this group. They are rich in selenium and calcium and are an excellent source of omega-3 fatty acids. They are high in EPA and DHA, essential fatty acids that perform a variety of tasks in your body, including stopping inflammation at the cellular level, breaking down fat cells and maintaining healthy hormonal balance.

Find more bone-loving recipes on my Comprehension Bone Health Program (CBHP) waiting list here!

View all recipes here.

Preparation time 15 minutes minutes

Cooking time 0 minutes minutes

Total time 20 minutes minutes

Class Starter, lunch, salad, snack

kitchen Mediterranean

Portions 2

Calories 235 kcal

• 1 Tablespoon olive oil extra virgin
• 1 teaspoon lemon peel
• 1/4 cup lemon juice
• 1 teaspoon Dijon mustard
• 1 Tablespoon capers
• 1 Tablespoon parsley – dried 2 tbsp if fresh
• 1 Tablespoon Tarragon – dried 2 tablespoons, if fresh
• 2 stems celery cut in pieces
• 4.9 oz sardines
• 1 dash salty samples
• 1 dash pepper samples

• cut the celery into pieces

• chop the herbs finely if they are fresh

• Mix oil, lemon zest and juice, mustard, capers, parsley, tarragon and celery in a bowl.

• Carefully fold in the sardines and season with salt and pepper.

• Serve on lettuce, greens or with crackers or on a sandwich

These nutrition facts apply to 1 serving of your recipe.
Total servings for this recipe: 2

The nutritional information is calculated automatically and may vary based on the ingredients and products used.

Calories: 235kcalCarbohydrates: 6GEgg white: 19GFat: 16GSaturated fat: 2GPolyunsaturated fat: 5GMonounsaturated fat: 8GCholesterol: 99mgSodium: 410mgPotassium: 551mgFiber: 2GSugar: 1GVitamin A: 431IUVitamin C: 18mgVitamin D: 3µgVitamin K: 32µgCalcium: 339mgIron: 4mgMagnesium: 52mgPhosphorus: 371mgSelenium: 38µgZinc: 1mg

Keyword Gluten free, lemon, osteopenia, osteoporosis, sardines

Want more bone-loving recipes?

Below is the link to purchase mine downloadable guide:

Dr. Approved: 7-Day Meal Plan – Simple Cooking for Bone Health

With 27 bone-loving recipes, shopping lists, nutrition plans, storage tips, weekly tips (why soak), nutrition panel for each recipe, 5 cooking videos for inspiration and much more.

My Fully Clickable (Table of Contents) download guide helps you navigate recipes and all the information in this guide.

The best $47 dollars you can spend on your bones.

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From my bones to yours,

Irma Jennings INHC,

Your holistic bot coach

Bone Buddies Virtual Support Group: September 2023 schedule

Join the Bone Buddies Online Virtual Support Group this September! Weekly sessions cover topics ranging from diet, exercise, treatment and more!

• Saturday, September 16 at 10am CT: Bone Buddies presentation on epigenetics and low bone density

• Thursday, September 21 at 2:00 PM CT: Healthy Eating Session

• Saturday, September 23: Practice session at 10am CT; Open Forum/Best Practices at 11am CT

• Wednesday, September 27 at 5:30 PM CT: Review of September’s Bone Buddies presentation on epigenetics and low bone density

• Saturday, September 30: Practice session at 10am CT; Review of the Bone Buddies presentation on epigenetics and low bone density at 11am CT

If you would like to join one of the sessions, please email Elaine Henderson at eshenderson214@gmail.com for the Zoom links. Feel free to share the meeting information with others who may be interested in attending!

About Bone Buddies

The Bone Buddies virtual online support group is open to everyone and typically meets on the second Saturday of every month at 10 a.m. Central Time on Zoom. On weeks when there is no support group meeting, the group usually meets on Zoom on all other Saturdays at 10 a.m. Central Time for free practice sessions.

A discussion about healthy eating also takes place every third Thursday at 2:00 PM Central Time on Zoom. You can submit questions to a registered dietitian. She will then receive an overview of the questions. She will also answer your questions if you attend the meeting.

Group meetings are a fun, relaxing way to learn new information about bone health and managing osteoporosis. It can also be a great way to meet others dealing with low bone density.

Send an email to Elaine Henderson at eshenderson214@gmail.com for the Zoom links. Feel free to share the meeting information with others who may be interested in attending!

A meta-analysis published in 2021 provides compelling evidence that physical activity interventions positively impact the health and well-being of frail and pre-frail older adults.

Frailty is a somewhat loosely defined condition, which complicates research into effective interventions. In general, it describes a state of increased fragility that can accompany aging.

Today we delve into these complexities to better understand how we can prevent frailty and the associated negative health consequences of aging.

Defining vulnerability and pre-vulnerability

Frailty is a clinically diagnosable condition in which an older adult is at increased risk for poor health outcomes, including falls, hospitalization, and mortality. Although frailty is clinically recognized, there is no universally accepted measure for its diagnosis.

In 2001, a group of researchers from the Center on Aging and Health at the John Hopkins Medical Institution proposed that to be considered frail, a patient must meet three of five diagnostic criteria: low grip strength, low energy, slowed walking speed, low physical condition. activity and/or unintentional weight loss.¹

Pre-frailty refers to a condition in which a person is at risk of developing frailty. An older adult who meets only one or two of the diagnostic criteria listed above may be considered pre-frail.

A peer-reviewed scientific article published in the Cork Open Research Archive in 2021 provided a consensus statement from 23 experts on pre-frailty. These experts agreed that pre-frailty can be caused by physical, cognitive, nutritional, social and socio-economic factors.²

They agreed that pre-frailty is both preventable and reversible, and emphasized the need for health professionals to monitor patients and recommend timely interventions.

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Frailty is a condition in which older adults are at increased risk for poor health outcomes, including falls, hospitalizations, and mortality. Diagnostic criteria include low energy, slowed walking speed, low physical activity, and/or unintentional weight loss. Pre-frailty is a state in which one is at risk of developing frailty. Experts agree that pre-frailty is both preventable and reversible with timely interventions.

How to prevent or reverse vulnerability

A meta-analysis published in 2021 analyzed 26 studies involving 8,022 pre-frail and frail older adults. Each of the studies measured the impact of a physical activity intervention on participants’ health outcomes.³

The reviewers included studies that measured different types of physical activities, including muscle strengthening, aerobics, mobilization and rehabilitation, and combinations of aerobic and strengthening exercises.

The researchers noted that only a few studies used frailty as an outcome, and that the inconsistent application of these methods made the study results inconclusive. Despite that uncertainty, the study authors observed positive effects on participants’ health outcomes after physical activity interventions.

The researchers included the following in the conclusion of their article:

“Our study demonstrated a significant benefit of several types of physical activity interventions on selected outcomes, including mobility, ADLs, cognitive functioning, quality of life and frailty, compared to control groups in frail adults aged 65 years or older. Effect sizes ranged from small to large, with low to moderate certainty of evidence. When we looked at all physical activity interventions together, there was a large effect on frailty, a medium effect on quality of life, ADLs and mobility, and a small effect on cognitive functioning.”³

The main conclusion is that interventions involving physical activity can positively influence several health outcomes, including frailty.

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A meta-analysis of 26 studies found that physical activity had a positive impact on a variety of health outcomes among older frail and pre-frail research participants.

Frailty, pre-fragility and bone health

Frailty has a direct relationship with bone health. Outcomes of frailty, such as increased risk of falls, decreased physical function, and sarcopenia, threaten bone health. Sarcopenia is the loss of muscle mass. It harms the body’s ability to build new bone because bone adds mass in response to the tension exerted by the muscles.

Pre-frailty may carry the same risks. Fortunately, prevention and reversal are possible, according to the 2021 consensus statement on pre-frailty. These experts stated:

“Pre-frailty can be reversed or mitigated through targeted interventions, including physical activity, nutritional interventions, healthy lifestyle and social participation, tailored to the individual.”²

These intervention strategies will sound familiar to Savers, as they form the pillars of the Osteoporosis Reversal Program. The overlap strengthens confidence in the Save Institute and illustrates the links between frailty, pre-frailty and bone health.

It’s also great news for those already using the ORP to pursue healthier bones; The same interventions that the ORP uses to build strong bones will help prevent or reverse the components of frailty and pre-frailty.

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The consequences of frailty threaten bone health, including the risk of falls, reduced physical function and muscle loss (sarcopenia). Pre-frailty is a predictor of the same risks, but experts agree it can be reversed and prevented through interventions such as physical activity, diet and lifestyle changes. These are the main strategies used by the Osteoporosis Reversal Program.

What this means for you

Regular physical activity is essential, both for preventing frailty and building strong and healthy bones.

The Save Institute responded to the need for accessible, adaptable, and easy to maintain exercise programs by creating SaveTrainer. SaveTrainer is a digital platform for creating your ideal set of physical activities, guided by professional trainers and tailored to your exact needs and abilities.

Whether you’re interested in yoga flows, strength training, guided meditations, aerobic workouts or a combination of these: SaveTrainer offers all this and more. Because it’s all online, it’s available to you anywhere, anytime, without restrictions.

You have the power to adopt healthy activity habits that will keep your body, mind, and bones strong and long-lasting. Embrace your power and live your life to the fullest.

References

¹ https://pubmed.ncbi.nlm.nih.gov/11253156/

² https://cora.ucc.ie/server/api/core/bitstreams/6dd8443a-1f49-4744-9727-04169dfd768b/content

³ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8315283/

“The foot feels the foot when it feels the ground.” – The Buddha

Now that winter is finally over – after what seems like forever – more and more of us are going outside and being active. It is a time when I like to go for a walk and watch the world awaken from its long sleep.

Walking is one of the most useful exercises we have because it offers us So many important health benefits, as listed by many, many studies:

• Even one hour per week at an average pace reduces the risk of hip fracture by 6% in postmenopausal women, while at least four hours of walking per week is associated with a 41% lower risk of fracture (Feskanich et al., 2002).
• Walking reduces the tendency for high blood pressure, the risk of blood clots and stroke, and multiple cardiovascular risk factors (Murtagh et al., 2015).
• In older adults, more walking correlates with a lower risk of depression and a higher quality of life (Arrieta et al., 2018).
• Brisk walking improves oxygen intake, cardiovascular fitness and muscle tone while alkalizing the body.

But I would say that simply hopping on a treadmill for 10 to 15 minutes every other day, while providing all these benefits and more, somewhat misses the point. To walk outdoors gives us the chance to reconnect with the world around us – ideally in a soothing natural setting such as a park or trail, or at least a tree-lined sidewalk. Research shows that people who walk in parks tend to gain more benefits because they have fewer interruptions when walking due to traffic or other hazards to overcome [Sellers et al., 2012]).

When we walk outside, we can enjoy the wind, the rain, the sun, the leaves – everything the world has to offer. And it reconnects us ourselves in a very useful way: walking upright on two legs is the trait that defines human ancestry. Although today we are more accustomed to sitting than standing, regular walking on two legs is considered a unique human trait. Taking the time to walk—to put our feet on the ground and feel them, as the Buddhist saying goes—can offer us a kind of inner realignment that few other methods of practice offer.

As we approach summer, we have the opportunity to celebrate all the positive things that walking brings us. If you can, take that opportunity in a park or garden path; let your feet touch the ground, aware of all the good that walking in the open air can bring you.

But if you can’t, don’t worry! It doesn’t matter how you want to do it – in groups, alone, fast or slow, listening to music or meditating – just walk. Do it on a regular basis. Do it 30 minutes a day, add some weight from a weighted vest or weighted belt for even more impact and your bones and entire body will thrive.

References

Arrieta H, Rezola-Pardo C, Echevarria I, et al. Physical activity and fitness are associated with verbal memory, quality of life, and depression among nursing home residents: preliminary data from a randomized controlled trial. BMC Geriatr. March 27, 2018;18(1):80. doi:10.1186/s12877-018-0770-y.

Feskanich D¹, Willett W, Colditz G. Walking and leisure activities and risk of hip fracture in postmenopausal women. JAMA. November 13, 2002; 288(18):2300-2306.

Murtagh EM, Nichols L, Mohammed MA, et al. The effect of walking on cardiovascular disease risk factors: an updated systematic review and meta-analysis of randomized control trials. Previous Med. March 2015; 72:34-43.

Sellers CE, Grant PM, Ryan CG, et al. Taking a walk in the park? A crossover pilot trial comparing brisk walking in two different environments: park and city. Previous Med. 2012 Nov;55(5):438-43.

Hello friends of bones:

I am pleased to present my Bone Turnover Marker PDF from my interview with Dr. McCormick.

We discussed:

What are bone markers?

Why are they necessary?

What’s the best way to get an effective test?

My gift to my community is the easy-to-navigate, clickable transcript.

Bone turnover markers:

“Therapeutic targets provide medical information that a physician can use to monitor physiological improvements with repeated testing. These can improve assessment of bone loss and are critical to management of therapy. Just as you would practice hitting the bullseye To improve your skills as a competitive shooter, we can refine treatment by targeting abnormal physical signs, symptoms and laboratory test results and then applying therapy to correct those abnormal findings.”

R. Keith McCormick, DC from his upcoming book:
Great Bones: Control Your Osteoporosis.

This transcript will be your guide in understanding the need for bone turnover markers, what they are, and the importance of “test, don’t guess.” These tests can be done in between your bone density testing (DXA). The Bone Marker PDF is a clickable guide to make navigating the document easier.

Strongly recommended:

Click below to get a copy of my PDF guide to bot turnover marking.

The link asks for your email address so the guide can be emailed to your inbox.

This promotion will add your name to my email list that I email bi-monthly at “All things bone related”.

You can unsubscribe at any time.

Please enjoy the transcription below.

Interview PDF

This PDF is clickable. You can select a bone marker you want to learn more about and then return to the table of contents.

Do you already know you want to work with my team?

It is best to start with a comprehensive private session where a plan is designed specifically for you and your bones.

Investment in your bones:

$200, includes next steps and follow-up notes via email.

From my bones to yours,

Irma Jennings, INHC

Your holistic bot coach

[email protected]

The Bone Health & Osteoporosis Foundation (BHOF) is currently collecting written stories as part of a support initiative called Voices of Osteoporosis: Stories of Hope and Inspiration.

If you have experienced osteoporosis as a patient or caregiver, we invite you to share your story. Your story can inspire others to learn how to protect their ability to live their best life and stay strong.

If you are interested in participating in this initiative, please contact us click here to complete a short interest form online. A BHOF representative will then contact you to answer any questions you may have and coordinate the time frame for your submission.

Below are some important details about participating in this initiative:

• Examples – click here for a few sample stories that others have shared before: if you scroll down the page, you’ll see some listed and you can click on each story to expand it.

• Length – We request that all stories be submitted in a Word document; stories must be written in the first person and are typically about 800 words long.

• To process – BHOF only very minimally, if at all, edits each person’s story because we want it to come directly from each person as his or her own lived experience.

• Title – Add an inspiring title to your story.

• Photos – We request that you submit 2-3 photos of yourself along with your story. At least one of the photos must be horizontal, as it will be placed as the main image at the top of your story web page. The ideal size for the horizontal image is 1400×600.

• Release form – Once you complete the online interest form, a BHOF representative will contact you to answer any questions you may have and coordinate the time frame for your submission. At that time they will also ask you that sign this release form and send it back before sharing your story.

• Process & BHOF Contact – You can forward all articles to your BHOF contact person by e-mail. They will also help you with any questions you may have throughout the process.

• Share your story – Your story may be shared through a variety of channels including the Bone Talk blog, the BHOF website, email communications and social media.

Do you have questions? Your BHOF contact will be happy to help you every step of the way!

A healthy diet is essential for building strong bones and a long, independent life. However, many people are hesitant to change their eating habits. Taste is often the main reason.

Fortunately, research has shown that it is possible to retrain our taste buds. By reshaping our response to certain tastes, we can turn healthy foods we don’t like into delicious, delectable treats.

Today you will discover the science behind taste and how you can apply that knowledge to retrain your taste buds. Once you discover the deliciousness of healthier foods, meeting your nutrition goals will become much easier.

The physical effect of taste

Taste is a multifaceted sensation, where information is obtained from different sources.

On the tongue, receptors convert chemical compounds in food into neural signals. These receptors are your taste buds. When certain compounds come into contact with your taste buds, they identify the compounds as sweet, salty, bitter, sour, or savory.

About half of your taste buds can detect all five taste types to varying degrees, and the other half specializes in detecting the intensity of only one of the five.

Our genetic makeup determines which compounds our taste buds can detect. Scientists have observed how differences in certain genes determine people’s food preferences.¹

However, taste buds are not the only source of flavor. Olfactory nerves also transmit information that indicates what food tastes like. That’s why losing your sense of smell can drastically change the way you taste food.

In addition, other forms of sensory information about how something tastes are taken into account, such as temperature, texture and whether a food is spicy. Our brain combines all this sensory information to generate the taste sensation.

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Our taste buds sense chemical compounds in food and send signals to our brain about whether that food is sweet, salty, bitter, sour, or savory. Our olfactory nerves provide information about smell that is included in our perception of taste. In addition, physical sensations such as temperature, texture and spice level influence our sense of taste.

Experience also shapes taste

Exposure and habit also influence our sense of taste. For example, babies prefer foods that their mothers consume during pregnancy. Exposure to those foods in the womb helped them develop a taste for them before they were born. This indicates a relationship between what we eat and how we experience taste.

Eating foods high in sugar can reduce our ability to taste sweetness. Our taste buds adapt based on exposure levels. When they experience high levels of sweetness, they respond by lowering their signal levels. Research has even shown that the number of sweetness-sensitive cells can decrease in response to overstimulation.²

The same goes for salty foods. A high-salt diet causes your taste buds to underestimate the saltiness of food. To achieve the experience of saltiness, even more salt is needed.

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Babies show a preference for foods their mothers ate during pregnancy, showing that experience determines taste. If you often eat foods high in sugar or salt, your taste buds begin to under-report the sweetness and saltiness of your food. Then you have to add more sugar or salt to get the same level of flavor.

Manufactured foods have distorted our sense of taste

Processed foods are notorious for containing excessive amounts of sugar and salt. Because eating too many of those flavors numbs their receptors, processed and manufactured foods reduce our ability to taste salty and sweet.

To accommodate this reduced sensitivity, manufacturers of these processed foods therefore increase the sugar and salt content. This creates a terrible feedback loop that makes processed foods even unhealthier.

While manufactured foods become less and less healthy, pure, unprocessed foods remain the same.

This means that even a delicious fruit or vegetable can taste bland if your taste buds are dulled by excessive sugar and salt intake. Natural foods no longer register as tasty because of the way a diet of processed and manufactured foods has changed your taste buds.

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Processed foods are notoriously high in sugar and salt. Consuming overly salty and sugary foods numbs your taste receptors. Then even more salt and sugar are needed to achieve the same taste level. That means a great-tasting piece of produce might not taste good to someone whose taste buds have been altered by eating foods high in sugar and salt.

We can retrain our taste buds

Research presented by the European Society of Cardiology revealed that participants with hypertension were able to adjust their taste perception to increase their appreciation of a low-sodium diet.

Over the course of the 16-week program, participants reduced their salt intake by 30% and increased their enjoyment of a low-salt diet from a rating of 4.8 to a rating of 6.5 on a 10-point scale.³

A study published in the journal Current Biology found that rats given access to water sweetened with 30% liquid sucrose for four weeks experienced a reduced response to sweetness and even a reduced number of taste buds. However, they also found that when they removed the sucrose fluid from the rats’ water, the effects reversed over the course of just four weeks.⁴

These studies, involving both humans and animals, show that within weeks you can recalibrate your taste buds to enjoy the authentic taste of whole foods. Try these four strategies to reset your taste buds:

1. Avoid processed and manufactured foods. – Processed foods are packed with salt, sugar and artificial ingredients. This includes TV dinners, microwaved meals and ready-made meals. Preparing meals from scratch with whole ingredients gives you control over sugar and salt content.
2. Choose less sweet and less salty ingredients for your recipes and meals. – For example, instead of a bar, take a square of dark chocolate; use unsweetened creamer in your coffee; and swap the white sugar in a recipe for the recommended amount of a plant-based sugar-free sweetener such as stevia or monk fruit.
3. Eat more produce. – Increase the amount of fresh produce in your diet. Add fresh vegetables to your meals, add spinach to your morning smoothie, or eat a piece of fruit and a handful of almonds instead of a snack bar.
4. Consume more fiber. – Choose fiber-rich foods, including leafy greens, whole grains and legumes. The extra fiber ensures that you feel full for longer and reduces the need for unhealthy snacks.

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Research has shown that eating foods that are too salty or high in sugar can damage our sense of taste. However, research has also shown that by eliminating excess salt or sugar from your diet, you can restore your natural response to those flavors. By adjusting your diet to reduce salt and sugar intake, you can increase your ability to detect these flavors in food, helping you enjoy a healthier diet.

An alkaline diet of whole foods nourishes your bones

Reducing sugar consumption is beneficial for bone health. Consistently high sugar levels disrupt the bone remodeling cycle and prevent healthy bone development.

Additionally, you’ll provide your body with essential nutrients to build strong bones by eating a diet rich in whole fruits and vegetables. That change also supports the 80/20 pH balanced diet, because fruits and vegetables are alkalizing.

However, this doesn’t mean you can’t enjoy the other foods you love. This diet is not about denial. In fact, the 80/20 pH-balanced diet actually requires that 20 percent of each meal consist of acidifying foods. This can include acidifying plant foods, such as most beans, as well as animal products that contain protein and bone-building minerals, such as eggs, fish and organ meats.

Because reducing salt and sugar intake increases your sensitivity to those flavors, you may develop a taste for healthy foods, making them more flavorful. When your bone-building diet is delicious, it becomes irresistible.

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Reducing sugar intake supports bone health. A diet rich in fruits and vegetables reduces added sugars and salt, while adding bone-building nutrients and helping to achieve the 80/20 balance between alkalizing and acidifying foods. The 20 percent of each meal that sours can be plant foods or animal products.

What this means for you

You have the power to shape your own taste preferences. With a little intentional effort, you can unlock a new world of sweetness and flavor hidden in the whole, natural, mostly alkalizing foods in your grocery store’s produce aisle.

The Save Institute developed Bone Appétite to help you turn these healthy ingredients into great meals. With the right preparation, you can turn a vegetable you fancy into a dish you look forward to. By turning healthy eating into delicious dining, Bone Appétite makes building stronger bones irresistible.

Take back control of your taste buds. Instead of letting the food processing industry dictate your taste, build your palate to appreciate the depth and breadth of flavor of natural, whole foods.

References

¹ https://www.sciencedirect.com/science/article/abs/pii/S2214799321001077?via%3Dihub

² https://www.cell.com/trends/endocrinology-metabolism/fulltext/S1043-2760(20)30235-6?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1043276020302356%3Fshowall% 3Dtrue#%20

³ https://www.sciencedaily.com/releases/2022/05/220523150647.htm

⁴ https://www.cell.com/current-biology/fulltext/S0960-9822(22)01212-X?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS096098222201212X%3Fshowall%3Dtrue

Most of us know from experience that tossing and turning at night means you’ll feel bad the next day. And many of us understand that there are long-term health consequences when we get too little sleep.

But recently I discovered something new from a fascinating study into sleep and its effect on how quickly women’s genes age after menopause – what’s known as their ‘epigenetic age’. (Carroll et al. 2017)

In the study, postmenopausal women with five insomnia symptoms were biologically almost two years older than comparable women without insomnia symptoms. The more symptoms of insomnia – Waking up during the night, not being able to fall asleep, disturbed sleep and so on – the greater the effect. However, if you only sleep six hours a night, it appears that your epigenetic age does not increase, as long as it is a good night’s sleep. And that, of course, is what many of us have problems with.

So what can we do about this? I would like to point out that the research shows that our genes are not completely out of our control, and that we can influence how they respond by taking better care of ourselves. For those of us who have gone through menopause and may be having trouble sleeping, this means looking at ways we can improve our rest.

4 sleep tips to try

• Keep a regular schedule. Your brain likes consistency, so go to bed at 11 p.m. and at the same regular time every night and in a dark room. When you get up, immediately soak up the morning light by going outside or opening a window. Ensuring good light health is key to your circadian health.
• Turn off the electronics! Computers, TVs, phones: they’re all the enemy of sleep. Even a short duration of light shining into your eyes tricks your brain into thinking it’s time to wake up. Every night at least an hour before bed, turn off the phone and put it on the charger in another room so you aren’t tempted to look at it when you can’t sleep.
• Eat early and in moderation. Heavy meals just before bed disrupt sleep, while avoiding caffeine and stimuli (such as dramatic/stressful TV shows) can also help with sleep.
• Once you’re in bed, stay relaxed. Once you’re in bed, consider practicing relaxing belly breathing or guided visualizations like that of Yoga Nidra.

In the checklist above you will see some of my favorite sleep remedies, including of course L-Tryptophan, which can be combined with magnesium for an even more relaxing effect.

Reference:
Carroll, JE et al. 2017. Epigenetic aging and immune aging in women with insomnia symptoms: findings from the Women’s Health Initiative Study, Biological Psychiatry 81(2):136-144.