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BoomerBones Blog

Welcome to the BoomerBones Blog, where you can read about experiences with exercises, supplements, or treatments. Share what works or doesn't work for you, read success stories, and more.

Resources

Sleep is good for your bones

2/28/2014

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As a late night person, I should have guessed that staying up late and not getting enough sleep can undermine any efforts to build bones. Just doing a quick search on the internet confirmed that suspicion. Sleep deprivation can cause higher levels of cortisol, which has been shown to slow bone growth. So can other forms of stress. On that note, I will make this a short post and get some sleep!  Here are a few of the articles I found on this topic:

Cortisol and Bone Loss - A Woman's Health

                                                                              High cortisol causes bone loss - Natural News

                                                                              Research study -The role of stress-induced cortisol in the relationship 
                                                                              between depression and decreased bone mineral density

                            







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Four easy bone building or core strengthening exercises you can do at home

2/23/2014

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For the video  on the lower left, to skip the explanation and go right to the exercise, fast forward to 3 minutes.

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Bone health at a glance

2/19/2014

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Bone Health- Bone Density Treatment OptionsOsteoporosisInstitute.org
Here is a poster from the Osteoporosis Institute that sums up a lot of great information about 
treatments for bone health. Read the  article with the details.
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Progress on the biodensity machine

2/17/2014

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Today was my weekly workout at our local BStrong4LIfe center at Ultimate ChiroCare. Progress has been steady after a brief period of correcting my form.  You can see that in the leg press, the Biodensity machine makes it possible for me to press more than 10 times my body weight for 5 seconds. Over time, this has proven to increase bone density for others and I'm confident that the same will be true for me.
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Beyond milk: how to get calcium if you are dairy-free

2/16/2014

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Guest blogger Katie Hansen shares  how to get calcium if you have dietary restrictions, such as dairy-free, gluten free, and meat-free.
Here are some foods that are rich in calcium that I include in my diet on a regular basis:   

1. Canned Salmon: When it has bones included, this easy to prepare food is full of calcium! I use it to make salmon loaf with rolled gluten free oats and veggies, or stick some in a gluten free tortilla for a quick and tasty lunch.   

2. Leafy greens: While a fiber restriction prevents me from munching these whole, I regularly include them in smoothies or make fresh fruit and veggie juice with oranges (also a source of calcium :)), carrots, and mixed greens. 

  3. Firm tofu: This is something that I can enjoy in small amounts, so I will use olive oil and cornstarch make "crispy tofu" and veggies in my cast iron pan for lunch about once a week.
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4. Almond butter: Another staple for my daily smoothies, almond butter is a delicious source of protein as well as calcium and goes with so many things.  

Other dairy, gluten free sources of calcium that do not work for me but would be great additions for those with fewer restrictions include beans, especially white beans and black eyed peas, blackstrap molasses, and dried figs. 

I also take a calcium citrate supplement, with a magnesium supplement, a multivitamin and a vitamin D supplement daily to make sure I am getting the remainder of my daily calcium requirement. 



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Katie Hansen, M.S.W., is a veterinary technician and lives in Seattle with her husband, Jim, and their two dogs.


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Calcium to the rescue...or not

2/13/2014

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One of the first things a doctor usually tells you when you are at risk for bone loss is to make sure you are getting enough calcium.  Calcium is important to building and maintaining bones, but simply increasing the calcium in your diet often is not enough to build stronger bones.
Most sources I've read agree that several other elements are needed to absorb and use calcium:

Vitamin D3
Magnesium (citrate for better absorption)
Boron (in some multivitamins)
Vitamin K (a good source is alfalfa)

And doctors now are saying that at least half of the calcium we take should come from our food, rather than supplements.
One of my favorite calcium-rich breakfast foods is a smoothie made with kefir (it's like drinkable yogurt, high in calcium and high in probiotics and is supposed to be easily digested). You can add strawberries, peaches, blueberries, ground flaxseed, protein powder, and even spinach or other greens.  And you don't taste the spinach!  
To sum it up for today:  a good diet is a good start, but must be combined with weight bearing exercise to stimulate bone growth.










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What kinds of exercise build bone and what do not?

2/10/2014

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Not this....bone building exercise must be weight bearing. Swimming and bicycling have not been shown to build bone. Walking also is not effective for people who weigh less than 127 pounds unless they use a weighted vest or backpack. Photo by arztsamui, courtesy of  freedigitalphotos.net
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Core exercises can help build bone in the hips and spine, along with strength training, jumping, and other movements that load the bones.
Photo by stockimages courtesy of freedigitalphotos.net
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The dilemma we face when trying to build bone is that the increasing load that is needed to be effective often leads to injuries and stresses the joints.  Check out the resources page for links to research studies and more information about what kinds of exercise help build stronger bones and prevent fractures.
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An exciting new treatment

2/6/2014

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Pictured here is a Biodensity machine at the office of Dr. Perry Cammisa, a chiropractor in Woodridge, IL and co-founder of B Strong 4 Life.

After trying many forms of exercise to build my own bone density and continuing to see my DEXA scores trend down, I attended an informational seminar about B Strong 4 Life a few months ago. The principle is that using the Biodensity machine, a person can exert force many  times greater than their body weight without stressing their joints.  In fact, after about 10 weeks of participating in the program, I already have pushed more than 8 times my body weight in the leg press exercise.  There's no way that I could do that with free weights or traditional machines at a gym.  I am hopeful that continuing this program will lead to significant gains in bone density for me. That would be exciting!  Meanwhile, one of my friends who also participates in the program said that her husband reversed his osteoporosis with this treatment. His testimonial is on video.








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    Author:

    Sue Omanson

    I am a "boomer" myself, and interested in bone density because of a family history of osteoporosis. I believe that the condition is not inevitable, but it is hard to fight in our culture. As a patient, exerciser, friend, mom, citizen, and consumer, I want to share what I've learned.

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