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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

Medications that can lower your bone density

9/29/2014

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Here's an article by Dr. Komaroff, author of the  "Ask Dr. K"column  published in newspapers and online, about medications that can lower your bone density.  Topping the list are corticosteroids for conditions such as asthma. Steroids work in several ways to weaken bone, as the article explains.  If you need these medications to treat a serious medical condition, you may not be able to avoid them.  However, you can monitor your bone density with dexa scans, eat a healthy diet with plenty of calcium, and include weight-bearing exercise in your lifestyle. 
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Free online workouts you can do at home

9/17/2014

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A Chicago Tribune article today by Julie Deardorff featured several personal trainers who offer free online workouts that you can do at home with minimal equipment.  I can't wait to try them!  Here's one by Jessica Smith:

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Favorite books with tips on building healthy bones naturally

9/16/2014

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The two books shown here are some of my favorite reference books on health and healing. The Complete Encyclopedia of Natural Healing by Gary Null has a good chapter on osteoporosis, covering diet, exercise and natural treatments. The book also covers many other health conditions listing natural alternatives to drugs and surgery.

The 150 Healthiest Foods on Earth by Jonny Bowden has fascinating facts about the benefits of foods you may take for granted and others that you may never have heard of.  For example, Bok Choy is a great source of calcium and arugula has lots of vitamin K which helps calcium absorption. Wasabi, or Japanese horseradish, is anti-inflammatory and has been observed to kill stomach cancer cells in a test tube. Sardines are packed with calcium, omega-3 and lots of minerals. So far I have been scared to try eating them, but here's a recipe for Greek Salad with Sardines that  I will try soon.  

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Alternatives to osteoporosis drugs

9/4/2014

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As more people take osteoporosis drugs like Fosamax and other bisphosphonates for an extended period, negative side effects are appearing, such as unusual fractures and jaw necrosis. Here's an article that discusses the drugs and some alternative strategies for building bone density.

For me, the primary strategy I am trying this year is the B Strong 4 Life program, featuring the biodensity machine that can safely create osteogenic loading several to many times one's body weight.  For example, last week I was able to press for 5 seconds 1,876 lbs. in the leg press, which is more than 10 times my body weight. Chest press was 491 lbs., core pull was 236 lbs, and vertical lift was 382 lbs. Overall, since I started in Dec. 2013, I have gained 137% in strength as measured by the biodensity machine.  My next bone density scan is in December and I'm hopeful to see an improvement rather than continued loss of bone.

This program is not just for postmenopausal females, but can work for those with health conditions that may cause low bone density, such as untreated celiac disease, eating disorders,  post-cancer recovery, and conditions requiring long-term use of steroids.

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Exercising for a lifetime: Encouragement to keep going strong

9/3/2014

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Studies show that to keep bones strong, we need to keep exercising throughout our lifetime.  With years  between bone density scans, it's hard to know whether exercising is making a difference.  So how can we keep motivated?
Here are some thoughts:
  • Exercise with a team or a friend or a personal trainer. 
  • Think of dollars you spend on personal training, a gym, new running shoes, etc. as an investment in your health.
  • Vary your exercises, but always try to include an activity that is  weight bearing and bone building, such as jumping, weight lifting, rowing, racquet sports, running.
  • Include non-bone-building activities as warm ups, cool-downs, or as off-day exercise.  For example, I like bouncing on a mini trampoline.  The research is mixed and not convincing regarding its effect on bone density, but it's fun and may have other health benefits. And swimming is not weight bearing, but works many muscles, is easy on the joints, is fun and relaxing. Who knows, maybe someone will discover that it does benefit bones in some way. 
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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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