Back on Track

I'm happy to report that after a few setbacks over the past couple of years, I'm now on a new strength training program that has great potential to help bone density. No special equipment or expensive membership in a premier health club, just a basic routine at a local gym.

The key for me was to find a place close to home.  With a full time job and little time to spare, it really helps to know that I can be at the gym from door to door in less than 10 minutes. And there's the added bonus of being able to ride my bicycle there on nice days. The extra 10 minutes that it takes on a bicycle does not really add time to my workout, because I can skip the warmup on the elliptical.

What a joy for me to find a gym that has everything I need, is very affordable ($10 a month!) and has a great personal trainer on staff. Because the monthly gym fee is so low, I can afford a few sessions with a personal trainer who can keep me motivated and design a program that will target the areas that need the most strengthening - i.e., my back, upper body, and core. After 3 weeks of training, I already feel stronger and I am so happy to be making progress.

For all of you who are experiencing setbacks or are wondering what to do next in your struggle to build up your bone strength, never give up! 

More next time....

 

Setback: Runner's knee

For the past 10 years, my go-to exercise has been running. Definitely a high-impact, weight-bearing activity, running seems to help build or at least maintain bone density in the hip area. And there's nothing quite like it when it comes to cardiovascular, aerobic exercise. Once I'm out on a 2-mile run, I will keep going until I get home, even if I'm breathing hard, whereas it's too easy to quit jumping rope or some other indoor activity as soon as I feel tired. Another advantage of running is that it's free, time-efficient, gets you out in the  fresh air, and you can run right out your front door, by yourself, without having to drive, join a club,or find a class.

I had been warned by a family member that if I kept running I would ruin my knees. My knees always felt fine during running,and I don't go long distances, so I wasn't worried. However, one day, my right knee started hurting AFTER running, while going upstairs. Then it hurt to squat. Then my knee swelled and felt like wood at the end of the day.

After visiting an orthopedic for x-rays and then a chiropractor for rehab treatment and exercises, my knee is 100% better. However, the chiropractor cautioned me not to run for a while, and maybe, not at all. And no jumping, either, which was my other primary exercise to build bone density, in addition to weight training. So now, what kinds of exercises can I do that will substitute for running and jumping?

Short answer: I joined a gym.  Tried the elliptical:  it's OK, but doesn't feel like a workout compared to running. I like aerobic dancing, but am not sure how much I can do without stressing the knees. Tried the rowing machine, and that seems to be a good, total-body workout, strengthening back muscles, which may help bone density in the spine.

One benefit of the knee rehab was to do a lot of exercises to strengthen and stretch the quads and hips. Some of these exercises are great for bone density, for example, squats, bridge, leg press.

Next time:  what about special equipment, such as the PowerPlate or Rebounder? Are these a magic bullet to build bone density, as is claimed by their manufacturers?

Scares and setbacks can get us back on track

It's been a while since the last post. In the time since then, I've experienced scares and setbacks in my quest for better bone strength. Through these, I've learned more and hope to share the progress and insight over the next few weeks.

Scare #1: a visit to the dentist showed bone loss around my teeth in spite of excellent dental hygiene (flossing every day, etc.). Yikes! Smiling and talking with people and eating good food are some of the best parts of life!  What can I do to prevent more dental bone loss?  The dentist's approach was to prescribe a strong fluoride gel. Some quick research on the web showed a number of articles warning that fluoride causes brittle bones and has other negative side effects. That's how I discovered Eco-Dent tooth powder, with calcium, baking soda, and no fluoride. It claims to help harden teeth without fluoride. I still use a commercial tooth paste once a day as a hedge, and rinse with a warm-water, sea salt solution at night, for an extra infusion of minerals and the cleansing that comes with salt. Adding a water-pic to my routine helps take care of gums and gently cleans teeth (I had been brushing too hard). We'll see if the next dental checkup is better.

This scare motivated me to work more diligently to monitor my diet and redouble my efforts to exercise for bone density. More about this next time.

Got calcium?

What's the first food that comes to mind when you think of strengthening bones?  Probably milk - and the calcium that it contains. I was surprised that my first bone density scan came back showing that I had osteopenia when I had been careful to drink lots of milk throughout my adult life (except for the college years, when milk was replaced with diet Coke for most meals). It turns out that absorbing calcium to strengthen bones is a lot more complicated than simply drinking enough milk.

First I was told that supplements are better than milk or other foods, because you can consume more calcium through a pill and thus make sure that you are getting enough in a day (1,500 mg). But what kind of calcium? Calcium Carbonate, Calcium Citrate, Calcium Hydroxyapatite, Oyster Shell Calcium?  How much at once? Take it all at bedtime vs. take only as much as you can absorb at one time (around 500 mg) or take it only with food or other supplements?  I have settled on alternating between Calcium Citrate and Calcium Hydroxyapatite. I take vitamin D separately (that's another story) and also magnesium glycinate separately.  (I have read that magnesium is important in building bone and needs to balance the calcium intake.)

Other supplements that some say may help with calcium absorption include boron and Vitamin K. Some foods are supposed to bind with calcium and hinder absorption, for example, spinach, which, by the way, is often listed as a good source of calcium. Additionally, for some people over 50,  Betaine HCL may be needed to aid digestion of calcium and food in general.

Recently, my doctor told me about a study that showed that taking too much calcium through supplements can lead to higher risk of heart disease, and that at least half of your daily calcium should come from food. Some food sources of calcium that I have regularly are cheese, kefir, organic milk (it tastes so much better), almonds, salad greens, and broccoli. I am starting to try to use blackstrap molasses to sweeten things like coffee or even just hot milk.  It has 115 mg. of calcium in one tablespoon!

Exercise to help build bone density

Although exercise alone is not guaranteed to build bone density, studies have shown that it does have a positive effect. What kind of exercise? Here are some principles I have read about:
-Exercise should be weight-bearing and of moderate to higher impact (jumping rope, weight training, step aerobics, running, etc.) to stress the bone, which stimulates growth.
-To increase bone density in a specific region, such as the spine or hip, you need to train that specific region.
-To continue its effectiveness, exercise should add increasing load and should be varied.

Other types of exercise can help, also, for example, one of my doctors told me that Tai Chi has been shown to decrease the fracture rate by as much or more as the bisphosphonate drugs. Pilates has been recommended as a way to strengthen the back muscles, which may help strengthen the spine. Another doctor reported that she has seen patients improve their bone density by bicycling, which is not a weight-bearing exercise. Posture exercises and yoga also can help the back.

Walking by itself seems not to have much effect in building new bone, although walking with a weighted vest or backpack may be effective.

Jumping on a mini-trampoline is touted to help with bone density, but I wonder if it is as effective as jumping on a hard surface where there is an impact?  We do have a Rebounder and I enjoy jumping while lifting small weights. Hopefully, it's doing something for my bones as well as being a good overall workout.

Any favorite exercises that you have found to help build bone?  My favorites are lunges with dumbell weights held at shoulder height, back extensions, running, and aerobic dancing.

Fresh Start

I've wanted to start this blog for a long time. It's for all those who struggle in some way with bone health - especially low bone density. Low bone density is a condition with no symptoms until it has progressed to a serious stage. Lifestyle changes can help, but the feedback is delayed - with bone density tests given only every 1-2 years. So much conflicting information out there!  I hope to share what's been helpful and continue to learn from others' experiences.

Even if last year brought bad news, stress, failed diets, toxic medications, or lower bone density, today is a new day....time for a fresh start. Most of the prescribed preventative measures for bone density issues are good health habits, like weight training, eating green vegetables, and getting adequate Vitamin D. Here's to stronger bones in the coming weeks, months, and years!