I saw the title of this book at our public library several months ago and immediately put in a request for the book whenever it arrived. Last week the book became available and I've only had time to skim through it, but it looks great!

Some of the chapters include:

• Fractures: Facts and Fears (How bones grow; what is osteoporosis, how bones break)
• Bone Density Screening (DEXA scans; what can go wrong)
• Obtaining the Best Bone Density Test
• Osteoporosis Medications
• An Integrative Approach to Bone Health
• Fight Fractures with Food
• Exercise for Better Bones

As I read more of the book, I will share the insights in future posts. Here's a link to ordering information on Amazon if you are interested, or request the book at your local library.

In addition to working with the biodensity machine weekly at Ultimate Chirocare I have been seeing Dr. Zumhagen every 6 weeks or so for nutritional testing for the past 6 months.  He introduced me to PEMF, Pulsed Electro Magnetic Field therapy.  You simply lie down on a typical patient bed with a magnetic pad on it.  The machine pulses the magnetic field evenly through your body for 3 minutes.  It feels a little like the  electrical stimulation machine at a physical therapist's office.  

Dr. Zumhagen mentioned that PEMF has been shown to increase bone density.  Research articles I've found on Google Scholar have confirmed that. One study showed that PEMF appeared to decrease the number of osteoclasts (bone eating cells) in mice.  Another study found that 3 times weekly treatment with PEMF increased bone density in children with rheumatoid arthritis.

 Yoga has been shown to increase bone density through weight bearing exercise and relaxation. According to an article in the Yoga Journal, there are some poses to avoid if you have osteoporosis in your spine, including forward bends, headstands, shoulder stands, plow, and end-range twists.

Poses that strengthen bones include Down Dog, Plank, Upward-Facing Dog and Staff Pose.  Here's a link to other yoga poses that help build bone safely:
http://www.fitbie.com/get-fit/build-strong-bones-yoga

There are conflicting opinions about spinal twists as to whether they help strengthen the spine safely or whether they may heighten fracture risk for those with low bone density in the spine.  Find a yoga instructor who is knowledgeable about bone issues and work with him/her to find modifications to the poses that are safe for you.

Today I was able to see my complete report from the Dexa scan from a few days ago. For the first time in more than 10 years, my scores improved in all 3 areas!  Lumbar spine showed a 1% gain from 2012, hip showed a 1.4% gain and femoral neck (top of thigh bone that connects to the hip) improved 0.7%.  As I mentioned in the previous post, I believe these gains are due to almost 11 months of work with the biodensity machine with the B Strong 4 Life program.  If I had been able to have a scan right before I started the program in Dec. 2013 as well, I may have been able to see more dramatic results  (I probably lost bone density between Dec. 2012 and Dec. 2013.)  Ironically, the radiologist did not even note the gains, but only said "no significant interval change."  However, on all previous reports, the radiologist had noted the percentages lost, which in my case, were identical to what I just gained.  I am so happy to see a solid reversal and am hopeful to see even more progress in the next year.



Tips for getting the most from a Dexa scan:

• Keep copies of your report from year to year so that you can compare your results.
• Get tested at the same facility each time for consistency.
• If you are trying a new osteopenia or osteoporosis treatment ask for a scan after just one year instead of the typical two years. Even though standard practice is to wait two years between tests, research studies have shown significant gains in bone density in as little as 6 months.
• The test is easy, painless, and quick.  The only preparation is to refrain from taking calcium pills for 24 hours prior to the exam. The reason is that the pill may still be intact in your stomach (what does that say about absorption?) and can block the view of your bones.

Today was my bone density scan, a two-year follow up from Dec. 2012. Preliminary results showed that the trend is finally reversing!  My lumbar spine score improved from the last test, from -2.3 to -2.2.  At a time of life when most people lose bone every year, this is definitely good news for me! Especially since I have seen almost constant declines in spinal bone density for the past 18 years.

I attribute the gain mainly to starting the B Strong 4 Life program with Dr. Camissa, with the Biodensity machine that pushes my strength to the max each week, along with core strengthening and posture work on Powerplate machines.   I have been participating in the program for less than 1 year, and hope to see more gains as I continue with it. Here's a brief video explaining the program.

Here's a nice summary article from Time Magazine about how to build bone during the years when your body is most able to do so - through about age 30. But these strategies also help those of us who are older to minimize bone loss.

One tip that was new to me was to watch caffeine:  a study showed that more than 18 oz. of coffee can negatively affect bone density.  This article also confirmed findings elsewhere that one glass of beer or wine per day may boost bone density, but two or more glasses can do the opposite.

Vitamin D is mentioned here and is worth discussing in more depth as we approach winter, which in northern climates, often brings weeks with little or no sunshine.  Vitamin D is essential to building bone, in addition to calcium and exercise. This comprehensive fact sheet from the National Institutes of Health covers amount needed, recommended blood levels of Vitamin D, food, supplement and sunshine as sources, etc.  
What you can do:
1. Get your vitamin D level checked. It should be between 50 and 100. 
2. If you are deficient in Vitamin D, you can take up to 4,000 iu daily.