What: Avoid all foods that contain added sugar for one full day.
Why: It is no secret that sugar causes a myriad of health problems, including weight gain and tooth decay – to name the most commonly known. But few are aware of sugar’s deleterious effect on cartilage. Caused by the Maillard reaction, this process takes place when simple sugars (glucose and fructose) combine with proteins, aided by normal body temperature.
As a result of this combination, Schiff bases and glycosylamines are formed. When blood glucose levels remain elevated, non-enzymatic glycation converts Schiff base molecules into more stable molecules, known as Amadori compounds. After several steps, Amadori compounds are further converted into the infamous and unfortunately irreversible Advanced Glycation End products (AGEs).
AGEs are notorious for causing degenerative eye conditions and other tissue damage, especially in diabetics. AGEs also weaken and eventually damage collagen, leading to bone deterioration and arthritis.1
Anything that weakens collagen has a negative impact on your bone health. As I wrote in the Save Our Bones Program,
“Bones are made up of 65% mineralized collagen that gives bones their solid infrastructure and 35% collagen matrix shaped like a crisscrossed protein similar to a beehive.”
While all carbohydrates ultimately end up in the blood as glucose, eating simple carbohydrates without fiber to slow down its absorption spikes blood sugar, thus facilitating the Maillard reaction and increasing the presence of AGEs.
How: For one full day, stay away from all foods that contain added table sugar (sucrose). Of course, always avoid high fructose corn syrup – HFCS.
You might be surprised to find that foods like pasta sauce and bread more often than not have added sugar. Read labels carefully, and if you crave sweets, grab a fruit or a vegetable instead. Even though fruits and most vegetables contain glucose and fructose, they are also fiber-rich foods, thus preventing a blood glucose spike.
What: Do a minimum of 10 consecutive repetitions of the Chair Knee Lift move.
Why: The Chair Knee Lift move strengthens the hip bones, as well as both hip and core abdominal muscles. Besides giving you a more youthful and fit appearance, well-toned abdominal muscles help support the spine.
Resistance exercises such as the Chair Knee Lift build muscles that support your bones, and can be targeted to effectively strengthen vulnerable areas to prevent fractures.
Besides the obvious advantage of strengthening the bones themselves, strong muscles that surround bones actually help increase bone density due to the pressure they apply on bones. This according to the now confirmed Wolff’s Law of bone formation.
How: Stand behind a chair for support with feet hip-width apart. Lightly grasp the chair with both hands and slowly lift knee to waist height. Then lower the knee to complete one count of the move. Alternate sides for the duration of the exercise.
And here’s an important tip. While nutrition, the right supplements, and your lifestyle are important, exercise can become your ‘secret weapon’ in the battle against osteoporosis. But not just any exercise. The key is to practice targeted moves such as the Chair Knee Lift that build your bones and keep you fit.
I created the Densercise eBook System to help you:
What makes the Densercise eBook System special is that it only takes 15 minutes a day three times a week to get the results you’ve been looking for.
Try my simple, yet incredibly effective Densercise eBook System risk free. If you’re not completely satisfied with it, simply contact Save Our Bones within 60 days of purchase for a 100% refund, no questions asked.
Click here to learn more →
Stay strong and healthy!
1 Freeman, M. A. The fatigue of cartilage in the pathogenesis of osteoarthrosis. Acta Orthop. Scand. 46, 323–328. 1975.
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