Today I want to talk to you about a new drug-free therapy that can help you build stronger bones in as little as one hour per week.
It’s a technology first developed by Russian researchers involved in space travel. The scientists used this breakthrough therapy to help cosmonauts overcome the loss of bone density following months in orbit.
NASA is currently investigating it as an effective strategy to reverse bone loss.
I’m talking about whole body vibration (WBV) therapy.
I’m so excited about this new treatment that I recently installed a whole-body vibrating platform at the Sears Institute for Anti-Aging MediciNe.
How Does WBV Therapy Work?
With WBV therapy, you sit or stand on a platform with plates that vibrate.
The rapid vibrations stimulate receptors on your muscles and tendons. They cause your muscles to contract and relax from 30 to 50 times per second.
And that rapid contrAction has powerful effects…
Research shows WBV improves bone strength, bone mineral density and bone formation.¹
In one study, researchers divided 46 women into three groups. Two groups got 20 minutes of WBV therapy either once or three times a week. The third group got sham treatments. After eight weeks, the group getting WBV three times a week had 35% less bone breakdown than the third group.²
And researchers from the University of Texas gave older people WBV training three times a week. It reduced their risk of falling and helped prevent fractures. They also found that WBV improved body balance, mobility, muscle strength and power, bone density, and range of motion in lower limb joints.³
Vibration therapy is one of the easiest ways I’ve found to increase joint mobility, muscle strength and bone denSity. In just 20 minutes, your muscles can get a tremendous workout. And when you combine WBV therapy with calisthenics, you can dramatically cut the time it takes to see results.
I recommend WBV therapy three times a week for the best results. You can get the benefits no matter what your age or physical condition is.
I now offer Whole Body Vibration Therapy at my clinic. If you’re in the South Florida area, just call my staff at 561-784-7852 for more details. Or you can visit my website at www.searsinstitute.com.
Build Strong Bones at Home
But even if you don’t have access to WBV therapy, you can still build bones of steel in your own home. Here are three things I recommend to keep your bones strong and prevent osteoporosis.
A. Soak up the sun. Vitamin D directs how much calcium you store in your bones. Too little can lead to thin, brittle bones. Your best source of vitamin D is sunshine. It takes no more than 20 minutes in the sun to get all your vitamin D for the day. But unless you live in a year-round sunny climate, you might have to get your D from other sources.
Vitamin D foods include salmon, mackerel, tuna, sardines, eggs, beef, liver and cheese. Your food probably won’t give you all the vitamin D3 you need. I suggest taking a supplement called cholecalciferol. It’s the same vitamin D3 that your body produces. Just be sure to avoid the synthetic form of vitamin D2. It’s less potent and less absorbable. I recommend 3,000 to 5,000 IU per day.
B. Make bones strong with vitamin K2. This little-known vitamin regulates calcium and directs it into your bones. Harvard researchers following more than 72,000 women found those with the lowest intake of vitamin K2 had a 30% higher risk of hip fracture.4
Good food sources of K2 include egg yolks, grass-fed organ meats, pastured raw milk and traditionally cultured cheeses like Emmental and Jarlsberg.
You can also supplement with vitamin K2. It comes in several different forms called menaquinones. They’re numbered from four to nine. Look for K2 in the form of menaquinone-7. It’s much more bioactive than menaquinone-4.
Since vitamin K2 is fat-soluble, it’s important to take it with a meal to improve Absorption. I recommend 45 to 90 mcg per day.
C. Protect your bones with potassium. Most people miss this important bone mineral. It helps neutralize acids that can eat away at your bones and deplete your calcium stores. Aim for at least 4,700 mg per day. Most Americans get less than half that amount. You should strive to get your potassium in a healthy diet. Here are my favorite potassium-rich foods:
|FOOD||SERVING SIZE||POTASSIUM (mg)|
|Kelp, Seaweed||1 oz||1,500|
|Swiss Chard, cooked||1 cup||961|
|Winter Squash, cooked||1 cup||940|
|Wild-Caught Salmon||6 oz||750|
|Coconut Water||1 cup||600|
To Your Good Health,
Al Sears, MD, CNS
- Flieger J., Karachalios TH., Khaldi L., et al. “Mechanical stimulation in the form of vibration prevents postmenopausal bone loss in ovariectomized rats.” Calcified Tissue International. December 1998.
- Turner S., Torode M., et al. “A Randomized Controlled Trial of Whole Body Vibration Exposure on Markers of Bone Turnover in Postmenopausal Women.” Journal of Osteoporosis. 2011.
- Yang F, King GA, Dillon L, Su X. “Controlled whole-body vibration training reduces risk of falls among community-dwelling older adults.” J Biomech. 2015 Sep 18.
- Feskanich D., Weber P., et al. “Vitamin K intake and hip fractures in women: a prospective study.” Am J Clin Nutr. 1999 Jan.
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