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The 5 Key Components To Reverse Osteoporosis, Part 1

January 23, 2018

Do you know the 5 key components needed to reverse Osteoporosis?

I hope you are not buying into the philosphy that the only way to reverse Osteoporosis is to take pharmaceutical drugs. You CAN live vibrantly, have optimal health AND reverse this condition naturally.

The key is making sure you are incorporating all five components into your Osteoporosis Program. Any program that lacks one or more of these componenets is incomplete…and therefore you will get incomplete results.

You with me?

Here are the five key components:

  1. Exercise
  2. Osteo-Blast Methodology
  3. Nutrition
  4. Supplements
  5. Managing Stress

Let’s take a closer look…

The exercise needed to increase bone density must be weight bearing. For example swimming is not weight bearing — in fact it’s just the opposite. Swimming is a great exercise…but not for reversing Osteoporosis.

Therefore the TYPE of exercise is very important — in fact it is critical for a successful result.

Types of exercises that can help with increasing bone density include, weight lifting, yoga and tai chi/qigong. When incorporating these types of exercises it’s important to find a certified teacher/trainer, preferably one that is familiar with Osteoporosis and bone loss.

Weight lifting: The amount of weight and number of reps matter greatly. You should be able to do between 8 – 12 reps, if the weight you are using allows you to do less than 8 reps then the weight is too much and can cause hairline fractures,

NOTE: if the weight you are using allows you to do more than 12/15 reps, then the weight is too little and will not help the body build more bone.

Yoga: There are so many types of yoga (Yin, Restorative, Gentle, Hatha, Vinyassa, Anusara, Ashtanga…) the list is long and can be confusing. Yet to be perfectly clear there’s only ONE, yes ONE type of yoga that is truely weight bearing!

Hatha yoga traditionally holds each pose for extended periods of time. For your body to build bone, you must hold the pose for at least 20 seconds. In my program I start people out with a 30 second hold.

There are also over 500 different poses or postures within yoga — and you guessed it — there are SPECIFIC POSTURES that build bone. This has been tested within the medical community for over 20 years.

My program incorporates 20 different poses that have been medically proven to build bone faster.

Tai Chi & Qigong: These ancient Chinese exercises are weight bearing in that you are either frequently lifting onto one foot as you bear weight alternately from side to side or you are standing in one spot for at least 15 minutes.This is a more mild exercise that weight lifting and yoga.

If you have never done Tai Chi or Qigong you will find when learning the sequences challenging for the mind.

The movements separately are sutle and easy, yet when you put several of these moves together at first you may feel overwhelmed. I always tell my beginner Tai Chi students to enjoy the practice, with continued practice the moves will come automatically and it will become a meditation in motion.

Huh?? Never heard to this? This methodology is a form of isometric. Isometrics send a signal to your brain to tell the body you are working harder, therefore the body responds by increasing both muscle strength and bone density.

A type of isometric is when you bring your palms facing each other and press as hard as you can against each other. There will be an intense amount of pressure, the stronger you get, the more pressure you can apply.

When doing isometrics it’s important not to hold the breath (this may increase your blood pressure), simply breath normally as you press and apply pressure. Medically it has been proven you should apply pressure from 20 – 60 seconds, anything less than 20 seconds doesn’t do much good and anything more than 60 seconds has no more affect than it did for less than 60 seconds.

In my program I incorporate the Osteo-Blast Methodogy in each exercise, the result is the body becomes stronger in a shorter period of time.

Want to learn more about the other three components…. stay tune, I’ll be sharing them in an upcoming blog.

In the meantime, if you know someone who has Osteoporosis please share this information with them. There are over 40 million people in the US alone that have been diagnosed. It’s important to start reversing… or better yet start incorporating these key components into your daily life. You CAN reverse as well as prevent the condition naturally.

I offer free private one on one consultations. In these sessions we talk about where you are on your path to optimal health, your dexa scores and how reversing is possible. I’d love to chat with you, please schedule your free session today!

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    1. Cindy Bartz says:

      I love you Hilary — thanks for the testimonial! You are getting stronger and healthier every day!

  8. Maria Coldea says:

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    1. Cindy Bartz says:

      I would love to talk to you Maria, you can set up a free consultation on my website.

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