Challenging traditional assumptions that estrogen and calcium deficiencies are the only causes of osteoporosis, this book explores the disorder from a perspective that includes lifestyle and exercise. It features a personal osteoporosis risk assessment questionnaire and a program for strengthening bones and improving overall health and well-being. Foreword xvii Russell Jaffe Introduction Only a New Seed Can Yield a New Crop Only a New Seed Can Yield a New Crop 7(3) About the Better Bones, Better Body Program™ 10(2) References 12(5) Part One Rethinking the Nature of Osteoporosis Magical Bodies, Magical Bones Our Magical Bodies 17(4) Health Lies in a Self-Maintained Balance Among All Systems 21(1) Lifelong Healthy Bones Are Our Birthright 22(1) Our Magical Bones 23(10) References 33(2) Redefining Osteoporosis Osteoporosis Is More Than Just Thin Bones 35(5) Osteoporosis Is Not Normal Aging Bone Loss 40(1) Osteoporosis: An Anthropological Perspective 41(5) Osteoporosis Is Not Just a Female Disorder 46(3) Osteoporosis Is Not a Disorder of Just the Elderly 49(1) Osteoporosis Is Not Faulty Bone Metabolism or Something That ``Goes Wrong'' with Our Bones 50(1) Osteoporosis Does Not Stand Alone 51(1) Primary Osteoporosis Vs. Secondary Osteoporosis 52(2) References 54(7) Part Two Rethinking the Causes of Osteoporosis It's Not Just Calcium and Estrogen: Rethinking the Cause of Osteoporosis Osteoporosis Is Not Caused Simply by Low Calcium Intake 61(4) Osteoporosis Is Not Caused Only by the Lowering of Estrogen Levels at Menopause 65(3) Going Beyond Calcium and Estrogen 68(1) Rethinking the Cause of Osteoporosis 69(2) The Total Body Burden Concept 71(2) Ancient Insights: Traditional Chinese Medicine and Ayurvedic Views on Osteoporosis 73(2) References 75(3) Bone-Robbing Nutrient Inadequacies Calcium Is Important to Bone Health, but It Does Not Stand Alone 78(1) Startling Facts About the Standard American Diet (SAD) 79(1) The Standard American Diet Vs. Our Ancestral Diet 80(1) The Eighteen Nutrients Essential for Healthy Bones 81(33) References 114(8) Bone-Robbing Dietary Excesses The Standard American Diet Is Both Imbalanced and Inadequate 122(1) Bone-Robbing Nutritional Excesses 123(10) Acid/Alkaline Balance: A Crucial Overlooked Factor 133(3) References 136(5) Bone-Robbing Physical Inactivity Many Everyday Lifestyle Patterns Damage Bone 141(1) Physical Inactivity Causes Bone Loss 142(9) References 151(3) Other Bone-Robbing Lifestyle Factors Tobacco Harms Bone 154(2) Alcohol Robs Bone 156(2) Undernutrition, Dieting, and Anorexia Accelerate Bone Loss 158(2) Many Medications Cause Osteoporosis 160(6) Toxic Metal Exposure Damages Bone 166(2) Stress Is an Unsuspected Bone Killer 168(2) Weak Digestion Limits Bone Health 170(2) Our Indoor Existence Limits Bone Health 172(1) References 173(7) Bone-Robbing Endocrine Imbalance The Endocrine-Bone Link 180(1) The Parathyroid Gland 181(2) The Thyroid Gland 183(1) The Adrenal Glands 184(3) The Ovaries 187(5) The Kidneys 192(2) References 194(8) Part Three Regaining Bone Health Determining Your Risk of Developing Osteoporotic Fractures Tell-Tale Signs of Bone Loss 202(6) How Medicine Measures Osteoporosis Risk 208(7) The New Urine Tests for Bone Resorption 215(2) References 217(4) Better Bones, Better Body Program It is Never Too Late or Too Early to Build Bone 221(6) Clinically Proven Bone-Building Programs 227(4) Getting Your Personal Program Started: The First Two Steps 231(3) References 234(3) Maximizing Nutrient Intake How Adequate Is Your Diet? 237(5) Eating for Better Bones Guidelines 242(7) Bone Is Built Best When All Bone-Building Nutrients Are Consumed in Adequate Supply 249(1) Designing Your Own Bone-Building Supplement Program 250(9) Special Notes on Maximizing Nutrient Intake for Those with Osteoporosis 259(7) Perimenopausal Women 262(3) Youth Still in Their Growing Years 265(1) References 266(4) Building Digestive Strength Digestion and Your Magical Body 270(3) Ten Steps to Stronger Digestion 273(2) Increasing Hydrochloric Acid Production 275(1) The Right Food Might Be Wrong for You: Food Allergies and Osteoporosis Prevention 276(3) References 279(1) Minimizing Antinutrient Intake Cutting Excessive Protein Intake 280(2) Reducing Your Caffeine Count 282(2) Curbing Your Sweet Tooth 284(3) Trimming Excessive Fat 287(2) Setting Aside Salt 289(2) Avoiding Tobacco and Alcohol 291(2) References 293(1) Developing an Alkaline Diet Your Body's Acid/Alkaline Balance Is Very Important 294(1) Diet Can Contribute to Excess Acidity 295(1) Monitoring Your Acid/Alkaline Balance 296(1) Developing an Alkaline Diet 297(7) References 304(2) Exercising into Bone Health Sample Exercise Programs 306(4) Developing Your Own Personal Exercise Program 310(3) Better Bones, Better Body Guidelines for Strength Training 313(2) Better Bones, Better Body Guidelines for Aerobic Enhancement 315(2) Special Exercise Notes for Those with Osteoporosis 317(8) Women Near Menopause 321(2) Youth Still in Their Growing Years 323(2) References 325(4) Promoting Endocrine Health Caring for Your Thyroid, Parathyroid, Adrenals, Ovaries, Kidneys, Pancreas, and Liver 329(5) Rethinking the Role of Estrogen Replacement for Osteoporosis Estrogen Replacement and Osteoporosis 334(5) The Better Bones, Better Body Perspective on Hormone Replacement Therapy 339(17) Is Postmenopausal Hormone Replacement Worth It? What the Experts Now Say 356(3) The New Natural Progesterone Treatment for Osteoporosis 359(7) References 366(8) Final Thoughts Evaluating the Success of Your Bone-Building Program 374(4) References 378(5) Appendices 1 Recommended Dietary and Nutrient Guidelines 383(4) 2 Services and Products of the Osteoporosis Education Project and the Nutrition Education & Consulting Service 387(4) 3 Wholesome Food Sources of Selected Nutrients 391(13) 4 Product Suppliers 404(7) 5 Additional References 411(4) Index 415(14) About the Author 429