Osteoporosis is a loss of the matrix (internal framework) and mineral composition of the bones. It places individuals at an increased risk of fracture. For a better understanding of this condition read Osteoporosis: The Rest of the Story

• Follow the Wellness Basics
• Do not use acid-blocking drugs
• Maintain alkalinity (See the Alkalinizing Protocol and Alkalinity: A Basic Principle)
• Dietary Precautions
  • Limit animal protein. (Milk should not be relied on as your calcium source due to its high protein content)
  • Avoid carbonated beverages
  • The juice of 1/4 lemon in pure water 20 minutes before meals will aid calcium absorption
• Physical Activity
  • Balance Exercises
    • Balance exercises are designed to improve balance and reduce the risk of falling. They should be performed daily.
    • An example of a balance exercise is the One Leg Balance. Stand near a counter or chair so that you have something to hang on to for support, if necessary. Tighten the low abdominal muscles and lift the left knee to a comfortable position. Hold for 5-10 seconds, keeping the stomach muscles tight. Rest for 5-10 seconds, then repeat with the right leg. Lift each leg 5-10 times. Do not lean forward while doing the exercise.
  • Postural Exercises
    • Postural exercises are designed to decrease the stress on the back and reduce the risk of suffering a collapsed vertebra.
    • An example of a postural exercise is the Standing Back-Bend. Stand relaxed with your feet shoulder width apart. Place your hands on your low back, palms toward the body. Bend backward gently lifting your chest up and bringing your shoulders back while keeping your chin facing forward. Hold for 3 seconds. Repeat 3-5 times. Do the exercise many times each day. It should be performed after each session of sitting, bending or lifting. Do not do this exercise if you experience pain with backward bending.
  • Resistance Exercises
    • The purpose of resistance exercises is to strengthen muscle groups. These should be performed 2-3 times a week.
    • An example of a resistance exercise is the Stick ‘Em Up. While sitting or standing bring your arms up as though someone had told you to “Stick ‘Em Up”. Your elbows should be bent at a 90 degree angle, and your palms should be facing forward. Pinch your shoulder blades together to bring your arms back. Hold for 3 seconds then relax for 5-10 seconds. Repeat 10 times. When this can be done without difficulty, hand weights may be added. Food cans such as those used for soups and vegetables work well for this purpose.
  • Weight Bearing Exercises
    • Weight bearing exercises encourage the body to build bone strength. They should be performed 3-5 times a week.
    • Examples of weight bearing exercises include walking and stair climbing. Warm up by walking slowly for the first 5 minutes. Gradually increase the pace, but do not walk at a pace you cannot maintain for at least 20 minutes or at which you are unable to carry on a conversation or count to 10 out loud. Work up to a 30-45 minute walk over time. Cool down by walking slowly for the last 5 minutes. It is a good idea to gently stretch your leg and back muscles before and after walking. Trying to touch your toes while sitting is an example of a simple stretching exercise.
  • For more information on exercise as an osteoporosis management tool see Osteoporosis: An Exercise Guide by Margie Bissinger, M.S., P.T. published by Workfit (Available at Amazon and other book outlets).
  • Nutritional Supports
    • Lifetime 1 tablet or 2 capsules per 30 pounds of body weight daily; Divide total amount between breakfast and supper
    • Miracle Green 4 capsules or 1 teaspoon of powder twice daily
    • Calcium Magnesium Liquid 2 TBSP daily
    • Vitamin D3 1000 IU daily
    • Vitamin K 2 mg daily
    • Balance Cream ¼ to ½ tsp. twice daily 1st 25 days each month

This protocol is not offered as a course of treatment for any disease. It is not intended to replace standard therapies. It has been developed solely to help individuals understand which lifestyle changes and nutrients will best support the body's natural healing mechanisms.

Consultation with a physician knowledgeable in diagnosis and treatment of disease should be obtained and the use of any protocol should be discussed in the context of a complete management plan.

The opinions expressed are those of Dr. Peterson and have not been evaluated by the FDA or any other third party. They do not necessarily reflect the recommendations of any supplier of nutritional supplements.