Alkalizing your body builds and strengthens bone: new European study

You heard it here first years ago, and now a landmark Swiss study verifies it. Neutralizing your net acid load through diet and supplements — or “alkalizing” — builds bone and reduces fracture risk among healthy adults, aged 65+.

10waytoalkalize (2)In this study, researchers looked specifically at how much alkalizing it takes to strengthen bone. Participants were each given a high-dose of potassium citrate, and along with what they took in through their diet, they reached the recommended potassium intake of 4,500 mg/day.

At the end of the two-year study, people taking the potassium citrate showed an increase in bone mineral density as measured at several sites. There was also a strengthening of the micro architecture of their bone, as measured by trabecular (“spongy” bone tissue) bone volume, thickness and number.

These bone-strengthening improvements were significant enough to for researchers to be able to project a reduction in future fractures through this neutralization of net acid load.

What does this study mean for you?

  • You will likely need alkalizing supplements. Rather than high-dose potassium citrate, I recommend taking all the 20 key bone-building nutrients, and using them in their alkalizing forms, as found in my Better Bones Builder product.
  • These new research findings should encourage you to make sure you are doing your best to maintain the Better Bones Alkaline Diet. And, see my list of alkalizing foods to make it even easier.
  • Remember to test your pH using my simple first-morning urine testing system with my Better Bones pH test kit.

The Alkaline for Life diet is a key component of my Better Bones Program.



Jehle, S., H.N. Hulter, and R. Kraft. 2012. Effect of potassium citrate on bone density, microarchitecture, and fracture risk in healthy older adults without osteoporosis: a randomized controlled trial. Journal of Clinical Endocrinology and Metabolism [on-line before print]. DOI: 10.1210/jc.2012-3099.

Warm your bones with alkaline foods

I don’t know about you, but I find delight in almost any outdoor activity on a sunny winter day, surrounded by sparkling snow. But when I come in from the cold,  I crave something warm to eat or drink. Our eating habits naturally change with the seasons. In the winter, we find ourselves seeking warm foods like soups, stews, herbal teas, and hot chocolate, as opposed to fresh salads and cold berries.

Traditional wisdom from around the world has long favored hot and cooked foods during the cold months as they warm the body and do not dampen the “fire of digestion.”

Without the farm-fresh fruits and vegetables of summer and fall, I get lots of questions about how to stay on the alkaline diet in the winter. It may seem like there is less of an alkaline offering during the winter months, but the truth is we can find an abundance of delicious alkalizing meals and food choices in all seasons, even in the cold. And eating an alkaline diet is one of the best things you can do for your bones.

Tips for eating alkaline during the wintertime

  • Enjoy steamed vegetables instead of salads: A handy steaming basket and a few minutes is all you need to produce a hot vegetable dish. Salad dressing or chopped nuts add that bit of winter-appropriate nourishing oil.
  • Consume one or more baked root crops every day: Potatoes, yams, sweet potatoes, turnips, rutabaga, kohlrabi, parsnips, and winter squash are in this category. Leftover potatoes, sweet potatoes, and squash make a hearty addition to any breakfast.
  • Make more soups: Soup is one of the easiest and tastiest ways to consume the two cups of vegetables useful for alkalizing at each meal. A meat base adds protein and flavor, if desired, while a good-quality bullion or miso picks up most any vegetable soup. Lentil soup is hearty and particularly alkalizing. Below you will find a great lentil soup!
  • Try ginger tea: Ginger root has a very special quality as a substance that warms, enhances digestion, and detoxifies. To warm up, try taking a thumbnail size amount of fresh ginger, mincing it up, and steeping it in boiling water. Add a bit of honey or sucanat, if desired.

Warm the body, bones and soul with alkaline foods this winter. It’s easier than you think!

Lentil Soup with Greens

from the Better Bones Diet & Lifestyle e-Guide

½ onion
1 Tbsp olive oil
1 carrot, diced
1 celery stalk, diced
1 clove garlic, minced
1 tsp dried oregano, basil
1 bay leaf
14-oz can crushed tomatoes
1 cup dry lentils
5 cups water or broth
½ cup chopped fresh greens
Juice of 1 lemon
Sea salt and pepper to taste

Sauté the onion, carrot, and celery in the oil until softened, then add the garlic and herbs. Stir one minute, and then add tomatoes, lentils, and water. Bring to a boil and simmer about an hour, until the lentils are soft.

Add greens and season with lemon juice, salt, and pepper. Enjoy!


Wholesome, low calorie drinks that alkalize

Cup of tea

The lowest calorie, most wholesome beverage is spring water with a high mineral content, such as the European “mineral waters.”

Juices made of alkalizing vegetables like kale, collards, celery, bok choy, parsley, lettuces, cabbage, and the like are also potent alkalizers containing relatively few calories. In addition, the “acid-tasting” juices of lemons and limes are transformed through metabolism to alkalizing agents.

Thus, the juice of a whole lemon or a whole lime mixed in cold or hot water is an excellent beverage that aids in alkalizing. Equally, 1-2 tablespoons of apple cider vinegar mixed in water, with or without a bit of honey, helps to alkalize and improve digestion. Tea made from fresh ginger root is another favorite low-calorie alkalizing and detoxifying beverage.