Building Bone Vitality A Revolutionary Diet Plan To Prevent Bone Loss And Reverse OsteoporosisWithout Dairy Foods Calcium Estrogen Or Drugs

Posted In: Building Plans

Chance Batlle says...

Eating lots of vegetables and fruits is certainly good for healthy bones, as is weight-bearing exercise. There's nothing revolutionary about this news. Nor is the idea new that calcium is the main way to build bones. I've read other books advancing the "alkaline food theory" as the key to preventing or reversing osteoporosis, but I believe that building strong, resilient bones is more complicated than that. For example, more recent research shows that prunes are much more effective in reversing osteoporosis than raisins -- yet this book's chart shows that by the alkaline theory, raisins should be more effective. Also, judging fracture rates by country isn't a fine enough analysis; fracture rates WITHIN China vary a lot, with vitamin K2 apparently a key factor (but probably not the ONLY factor).



Also, just adding up the number of studies pro and con various factors (protein, calcium, etc.) doesn't take into account the way the studies were done. The longterm Harvard nutritional study of nurses relies a lot on the subjects' memory of what they ate, and how much of it -- the least reliable type of study. Most nutritional studies are like this -- so it's not surprising that there are so many conflicting conclusions.



Aside from the fact that this book doesn't present anything really new, and overgeneralizes, it's OK. Just don't take it as enough by itself. And if you take medications or have any medical problems, do more research before dramatically increasing the amount of potassium and fiber you take in. See the "Contraindications and Precautions in the Alkaline Diet" section on page 515 of "Food and Nutrients in Disease Management" by Ingrid Kohlstadt, which you can preview at Google Books.Food and Nutrients in Disease Management

Posted on January 2, 2011

Peter Ifill says...

This is my best accidental find of the year. I stumbled across Dr. Lanou's book while exploring the UNC Asheville Web site and was immediately drawn into the topic as I have long suspected that milk may indeed not do a body good.



If you can get past the generic cover with an overused stock photo, you will find a wealth of information to make your bones happy and healthy. The spirit of the book is definitely green and leafy. For anyone interested in just the facts without a lot of hype, this book will not disappoint you. You'll also find several great recipes if you're baffled as to how you can possibly survive without meat and dairy. There are no mysteries about how conclusions were made, as the authors provide a full list of references which are cited throughout the book.



The text is easy to read and stays focused on the task at hand. I read the entire book on a plane ride (2 hours on the runway assisted)and I am anxiously awaiting the author's next publication.

Posted on January 2, 2011

Delfina Kozub says...

I could not put this book down. I read it in record time. My copy is now highlighted, underlined, tabbed, notated in the margins and on the front cover so I can find information in a moment. I have already been practicing new eating habits for one week. I have purchased pH strips and I am charting my pH levels. I am scoring in the alkaline range when I am following the principles listed in the book. When I eat outside of the recommendations, my pH levels are very acid. At least if I am going to leach my own calcium out of my bones, I am doing it with full awareness which was not the case prior to reading this book. I am wondering how many years it will take for this knowledge to become the standard of care. I can't wait to share this information with my doctor. After going on line, I have searched the words alkaline diet. There are many sites with lists of alkaline and acid foods. The only problem I have found is that some foods are listed as alkaline on some lists and acid on others. I wish I understood how that can be. If you are at risk for osteoporosis, you need to own this information yesterday! Good luck with your journey to stronger bones via the information in this important book.

Posted on January 2, 2011

Shanna Sider says...

I eliminated animal protein from my diet and increased plant protein based on the author's recommendations. I have been noticing significant positive changes in my health, mostly my joints. The book is excellent in that the author does build a strong case that animal protein does promote calcium depletion.

Posted on January 3, 2011

Faustino Soulia says...

Yes, there are alot of books out there on bone health. But put them all aside and clear your book shelves because you'll only need one book now and that is Building Bone Vitality. The authors are impeccable with backing up every word with thousands of scientific papers steeped in evidence based research. Very important table to check out - Table 7.1 - The Effect of Common Foods on Acidity of Urine. What I especially enjoy is that not only is it informative for the layperson but health professionals such as myself also learn about a subject that seems to be all over the map in terms of solid scientific recommendations. Overall, easy read, super informative, inexpensive price. 5 stars!

Posted on January 4, 2011

Bradly Novack says...

This important book will change how you think about osteoporosis prevention!It is thoroughly researched and should be required reading in all medical schools and for all doctors in practice.Why hasn't this information been made more "public" by the medical community and the popular media?Hopefully it will be now that this book is published.The low acid diet described by the authors is simple to follow and less expensive then taking calcium pills and other osteoporosis medications.The book is easy and enjoyable to read.I highly recommend it!

Posted on January 5, 2011

Joshua Beardsley says...

I'm a family practitioner in practice for over 20 years and I found this book refreshingly thought-provoking.I'm also a breast cancer survivor who was diagnosed with osteoporosis and put on prescription medication based solely on bone density studies.I like to think I keep up to date on the medical literature by reading journals and attending continuing education, but I was shocked and amazed by the sheer number of studies cited in this book (and rarely if ever mentioned in those journals and courses) that challenge the conventional wisdom on bone health.While the authors do not discount the usefulness of medication for some, their common sense advice on lifestyle as the key to "bulding bone vitality" is the most important news this decade for women, doctors and parents like me.I only wish I could get my daughter and younger women patients to read this book and follow its prescription!

Posted on January 5, 2011

Pete Garms says...

The nutritional information in this book is essential for anyone battling osteoporosis, or for younger women and even men at risk because of familial tendencies or other risk factors.The eating style given here can help enormously, while protecting from many cancers and other diseases.



Be sure to read Chapter 9, Bricks and Mortar, with care. Then look at the nutrient chart at [...] for a more comprehensive chart of nutrients, with recommended amounts. (Note:this is the web site for Susan E. Brown's older but better written and worthwhile book, Better Bones, Better Body : Beyond Estrogen and Calcium.Also worthwhile: the chapter on osteoporosis in Food and Nutrients in Disease Management.



What's wrong with this book?It's so repetitive that it can be discouraging:I suspect that many readers give up before they get to the essential points about nutrients, exercise, etc.It makes the main point about low-acid diet over and over and over again.It is not as comprehensive as it could and should be about nutritional variety and about exercise.It almost ridicules osteoporosis medications and calcium supplements in the earlier chapters, possibly leading some people to give them up, then toward the end admits that they may help.It does not mention the importance of B12 until late in the book, and doesn't mention vegans' possible iron deficiency. It ignores sugar in all of its charts and discussion.



What's right:a thorough look at research; a great listing of sources; enthusiasm for the important main point.



I hope that a second edition may remedy the faults and give all of us the resource we should have about osteoporosis.

Posted on January 6, 2011

Lilliana Schoenecker says...

The authors offer their insights on osteoporosis after reviewing over 1,200 research articles on the topic.And they tell readers how to find that literature, or will actually send you copies of all of it for a fee that covers their expenses.This strengthens their positions that the commonly held beliefs to drink your milk, eat your dairy products or take a calcium supplement to prevent or treat osteoporosis are not based upon a preponderance of research findings.As an alternative they explain that we have developed a diet that is high in protein (especially animal protein) and low in fruits and vegetables.This leads to a chronic state of metabolic acidosis (an acid condition within the blood stream), which the body treats by resorbing bone to neutralize (buffer) the acid condition.Over time this chronic loss of small amounts of bone calcium can lead to low bone mineral density, osteopenia or osteoporosis, with increased risk of fracture.They cite several research articles that have noted this association, in particular, the one by Lynda A. Frassetto, Karen M. Todd, R. Curtis Morris, Jr. and Anthony Sebastian, which found a direct correlation between increased animal protein intake and increased hip fracture risk.They also found a correlation between increased vegetable intake and decreased hip fracture risk.This article is available online for free at [...].The diagrams of these correlations in the article are proof that a picture is worth a thousand words.



The second part of the program to prevent or treat osteoporosis is through weight bearing exercise.They also show the abundance of research that backs this up as an effective method.



A highlight of the book is the discussion about the various types of research that scientists perform with explanations as to the power and strength of each type of research.This includes such research as retrospective and cross-section trials, and prospective studies; bone density studies; meta-analysis, etc.



The book's prescription for bone health is to eat a low-acid diet, one that reduces intake of animal protein while increasing intake of fruits and vegetables.And they suggest simple methods and recipes for how to do this without drastic changes for most people.If you need another reason to reduce or stop eating meat, they include a summary of "Livestock's Long Shadow" to show the huge negative impact on the planet of raising animals for food.It is eye-opening.



Included are tips regarding proper weight-bearing exercise to maximize the skeletal benefit.In addition to the weight-bearing effect of exercise on the bone itself, they point out that it increases muscle strength thereby reducing the risk of a fracture-producing fall.



There is a discussion on the contribution to bone health of many other vitamins and minerals other than calcium and vitamin D which explains how these are a natural by-product of a diet high in fruits and vegetables.No need for supplements other than possibly vitamin B12 for strict vegans.



Although the book shows a preponderance of the research backs the positions the authors recommend, they admit we don't have all the answers yet.There is need for strong clinical research that shows in humans that the low-acid diet and weight-bearing exercise reduce or eliminate loss of bone mineral density, and preferably also increase it.And, most importantly, that the approach outlined in the book also decreases fractures.Ideally doing so equally or better than FDA-approved medications which are expensive and have side effects, some of which are serious.



The book is important and I'd recommend it to anyone with osteoporosis, or who wants to avoid getting it, by using a simple dietary and exercise approach that is based upon scientific research.That research is listed topic-by-topic for you to read yourself if you doubt the authors' conclusions.

Posted on January 6, 2011

Hallie Maidens says...

This book is based on an enormous body of research, the studies vary in their results, and the authors' conclusions are based on the quantity and quality of the data.They emphasize that the end goal is preventing fractures, particularly the most debilitating, hip fractures. The association between bone mineral density (BMD) measurement and fracture risk is not linear, but depends on many factors which the book describes.

The association between dairy and calcium consumption and osteoporosis is scrutinizedby comparing the incidence of osteoporosis in countries with low and high intakes, and in individuals with low and high intakes. Even considering confounding factors, such as differences in sun exposure and physical activity, a greater bulk of the evidence points to a detrimental effect of higher dairy consumptionand ineffectiveness of calcium supplements.

Concerning quantity of protein intake, it seems unequivocally that high intake increases calcium losses in the urine. The studies cited in favor of increasing protein intake pertain to individuals under-nourished at baseline, not representative of the general population. Concerning protein quality, graphs are presented illustrating the relationship between hip fracture risk and dietary protein sources which point to lower risk when the vegetable:animal protein ratio is higher, and vice versa.

The book elaborates on the rationale for increasing one's intake of fruits and vegetables. The main ideas are that the alkaline effect of these products on the blood prevents loss of calcium from the bones and stimulates bone building cells, and that they contain all the numerous other nutrients required for bone health. Charts are provided with the effects of various foods on blood acidity, and a listing of all the essential nutrients and where they can be naturally found. It's a pity more research has not been conducted to test the effectiveness of a low-acid diet.

The chapter on physical exercise rounds up the comprehensive lifestyle recommendations.

The review of osteoporosis drugs is helpful, and I agree with the authors that their use should not be "automatic" but based on a judicious estimate of cost (known and unknown potential long term side effects) and benefit in each individual case.

I recommend this book because, whether one takes medication or not, it is a very useful resource for ways to improve not only bone health, but health in general.

Dolores Protagoras-Lianos, MD, FAAP

Posted on January 7, 2011