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From: JoAnn Ivey (
Subject:         Re: Vegan diet and Osteoporosis
Date: September 30, 2013 at 2:17 pm PST

In Reply to: Vegan diet and Osteoporosis posted by Ricardo (Brazl) on August 24, 2011 at 9:48 am:

I have a positive story re reversal of osteoporosis. 9y ago at age 57 my dexascan showed osteoporosis. My MD told me three things, the first of which I did not do (then): Read The China Study, get off meat and dairy, and go to the gym and lift heavy weights with emphasis on the heavy. I turned overnight into an almost vegan with very occasional fish, got a personal trainer, and proceeded to change from a weak 'feeling old' woman into the vibrant strong 'young woman' I am today at 66. What my doc told me was that meat and dairy were very acidic at the cellular level and my diet needed to be more alkaline so as to reduce the need for calcium from the bones to increase the body's pH. I also discovered that 'woosy' weights weren't enough for the maximum pull of the tendons on the bone necessary to cause bone growth. Long story short, my last two dexascans showed I'm in the osteopenia range BUT closer to normal bone density than full blown osteoporosis. The figures are all in comparison to a 30yo, not the age-related numbers which are also given. I've been off calcium supplements for about 3 years. A fact which made sense to me was that countries with the highest intakes of dairy also had the highest rates of fractures. Countries with the highest plant based diets had the lowest rates of fractures, and you just know that many of these African and Asian folks are not popping calcium supplements daily. These are well-documented studies. But there are unhealthy vegans whose diets are high in acid producing foods like white flour, sugar, coffee, soft drinks, artificial chemical sweeteners. So my diet today is whole foods, minimally processed, low SOS (salt, oil, sugar) with hardly anything from a bag, can or box. I still do resistance training 4x a week - total body workout but specifically for my hips: weighted squats, heavy leg press, walking lunges, leg curl, extension and abduction. Swimming and bicycling are not effective at increasing hip bone density. You HAVE to exercise. Bedridden or immobile folks or astronauts lose bone density quickly no matter what their diet. There's a type of resistance training which you may want to investigate called the Power of 10 - I would highly recommend that you do not attempt it by yourself - please get a trainer who is trained in the method. Good luck!

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