The Bone Density Diet: 6 Weeks to a Strong Body and Mind [Hardcover]

Dr. George Kessler (Author), Col. Leen Kapklein (Author)

Book Description

Publication Date: January 4, 2000

It's a fact. As a woman, you are at risk for developing osteoporosis, osteomalacia, and related diseases as you grow older. What you ate as a young woman and what you eat now, and how often you exercise and the kind of exercise you do, can contribute to these conditions appearing later in life. Are you getting enough calcium from milk and other dairy foods? Should you stop drinking coffee and soda? How much calcium should you take every day, and when? Should you start hormone replacement therapies to protect against osteoporosis? The advice you get on these and other vital questions is confusing and often conflicting. How do you separate the fact from the fiction? The answer is in your hands. The Bone Density Diet cuts through the noise of contradictions, information, myths, and outdated assumptions to give you the first complete, scientifically sound, preventive, and restorative program for sturdy, resilient bones--guaranteed to make you feel younger, healthier, and more vital.

It's never too early or too late to start The Bone Density Diet. Whether you are in your teens or passing through menopause, you can start now and experience immediate results. Even if your bones are already weakened, The Bone Density Diet will help restore their strength. If your bones are healthy, The Bone Density Diet will keep them that way. With this revolutionary preventive and healing program--featuring easy recipes, simple yet effective exercises, and a 21-day meal plan--you can rebuild your bones and your health while discovering

- How to evaluate your own bone density through a quick questionnaire
- Which foods are best for your bones--and which to avoid
- How you can increase your bone metabolism by 25 percent in only one year
- Whether you should throw away your calcium supplements or use a different kind
- Why age is not the most important factor in bone density and osteoporosis
- Why yoga, tai chi, and qigong are the best kind of exercise
- Whether hormone replacement therapies are right for you
- Why coffee is better for you than soda
- How memory and energy levels increase as your body heals and becomes stronger

A thoroughly researched, bold new way to achieve optimal wellness, The Bone Density Diet is for any woman who wants to stay strong, fit, healthy, and full of energy now and for the rest of her life.

Editorial Reviews

Amazon.com Review

More than 25 million Americans have osteoporosis, or porous bones, and another 34 million people are at risk because of their low bone density. This is preventable, says author George Kessler, an osteopathic physician. In The Bone Density Diet, he explains which risk factors can and cannot be changed. Although some risk factors are genetic or depend on past behaviors, most of them are based on choices we are making now. Kessler describes in practical detail how to make bone-healthy changes that include diet, exercise, supplements, and lifestyle.

He presents a holistic program for bone protection. You learn which foods to eat and which to avoid, with menus and recipes; which nutrients are essential, and how to supplement most efficiently (and explains why taking calcium alone isn't the best tactic); which hormones you need, and when; and the best exercises to build your bones. Kessler presents a lot of vital and up-to-date information in a clear and friendly style, with plenty of interesting boxed tips and anecdotes to add variety, although calling it a six-week program is rather misleading. Kessler never intends for you to go off the plan after six weeks or see tangible results in that time; he means that you will have integrated it into a habit if you follow it for six weeks. --Joan Price

From Publishers Weekly

Kessler, a physician in private practice and instructor at Albert Einstein College of Medicine, offers an astonishingly simple diet and exercise program designed to help those who are suffering from osteoporosis or who are at risk of this bone disease. Kessler first explains the disease and debunks the common myths: men, not just women, can have the disease; preventive steps should begin when someone reaches adulthood rather than in middle-age. Kessler includes questions to help readers determine whether they're at risk, then sets those at risk on his diet and exercise program. The sensible diet plan includes eating less saturated fat and red meat; eating five or more daily servings of fruits and vegetables; reducing consumption of caffeine and soda; using soy products and eating at least one serving of beans daily. Basic tips on increasing calcium intake, for both children and adults, are included. Finally, Kessler offers an exercise program as well as information (of particular interest to women) on hormone replacement therapy and other drug treatment. The book's reassuring tone and practical information make this a useful guide for anyone concerned about his or her bones. (Jan.)
Copyright 1999 Reed Business Information, Inc.

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Product Details

• Hardcover: 448 pages
• Publisher: Ballantine Books (January 4, 2000)
• Language: English
• ISBN-10: 0345432843
• ISBN-13: 978-0345432841
• Product Dimensions: 9.4 x 6.1 x 1.5 inches
• Shipping Weight: 1.8 pounds
• Average Customer Review: 4.7 out of 5 stars  See all reviews (12 customer reviews)
• Amazon Best Sellers Rank: #356,549 in Books (See Top 100 in Books)
  • #43 in Books > Health, Fitness & Dieting > Aging > Osteoporosis

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Customer Reviews

Most Helpful Customer Reviews

67 of 69 people found the following review helpful:

5.0 out of 5 stars Bone Density Diet, February 9, 2000

By 

Lisa Lancaster Lane - See all my reviews

This review is from: The Bone Density Diet: 6 Weeks to a Strong Body and Mind (Hardcover)

I am 43 years old and was recently diagnosed with osteoporosis. This book answered all my questions and gave me enough information to effectively deal with my doctors. I feel able to manage my own care - steer my own ship -as Dr.Kessler says. I wish I had known about his book before I bought others because this book really has it all.

32 of 32 people found the following review helpful:

5.0 out of 5 stars Good for your whole body, not just your bones, June 20, 2002

By 

Lisa (Toronto Canada) - See all my reviews

This review is from: The Bone Density Diet: 6 Weeks to a Strong Body and Mind (Hardcover)

This is a very practical book! The set of information is very up-to-date as well as easy to absorb. The author provides a good explanation of the mechanism behind bone loss, which helps readers understand why the various suggestions might be helpful.

The format of the book is based on an easily-implemented 6-week plan, including recipes and menus. Each "week" the author carefully discusses one of several lifestyle changes readers might consider, including diet, exercise, prescription drugs, vitamin supplements, hormone supplements, and various natural remedies (like herbs), though the author's intent is to keep you off drugs if possible.

In spite of the fact that I've read many books on osteoporosis, I learned a great deal reading this book. For instance, I had no idea that taking certain common prescription drugs (including thyroid medications, anti-convulsants, and diuretics) can increase your odds of developing osteoporosis.

I am impressed by the author's knowledge of vitamins and minerals that are crucial for healthy bones. His extensive table of recommended supplements (p. 185) is similar to only one I've ever seen (in Preventing and Reversing Osteoporosis by Alan Gaby). Many people, including medical doctors, still don't seem to realize that the body needs many compounds other than calcium, magnesium, and Vitamin D to build bone. If the only thing you learn from this book is that your bones need several other compounds every day, the purchase will be well worthwhile.

The author gently advocates a diet that leans toward vegetarian (and organic in fact), since consuming animal proteins promotes bone loss. He points out that dairy products aren't the bone-building panaceas the marketing boards would lead us to believe. (Like meat, dairy products are very acidic, and in order for your body to process them, calcium is actually depleted from the bones.) The author doesn't go so far as to say one should avoid such foods at all costs, but he does offer menus which are friendly to readers who want to follow a strict vegetarian diet. I found this refreshing in an age when many hospital dieticians are still espousing very traditional diets in spite of strong medical evidence supporting diets that are low in (or exclude) animal products.

One minor "bone" of contention I have ;) is on p. 200 where the author states that Premarin contains estradiol. In fact Premarin contains very little estradiol; its main components are compounds that are not found in humans. The rest of the author's discussion of hormone replacement is top-notch. When deemed necessary, he advocates using natural hormones (like estradiol, estrone, estriol, and progesterone) over pseudo-hormones (like Premarin, Prempro, equinone, and progestin, each of which is molecularly very different from any hormone you'll find in a human). Be aware of what your doctor prescribes; the long-term effects are yours to live with.

Bottom line: This book is helpful to men and women of any age who are interested in maintaining strong bones, a healthy body, and a relaxed state of mind.

46 of 49 people found the following review helpful:

5.0 out of 5 stars Bone Density Diet, February 20, 2000

By 

Gratefulacres4 - See all my reviews

This review is from: The Bone Density Diet: 6 Weeks to a Strong Body and Mind (Hardcover)

Finally, a book that puts it all together and gives you a plan of action. I had lots of pieces of information that I wasn't sure what to do with. I am interested in prevention because I am in the very high risk catagory for osteoporosis. Dr. Kessler gives a wide and balanced view of all treatments and prevention with a plan of action. I have been promoting this book to all my women friends!