Archive for Osteoporosis Treatment and Prevention
Many of my clients who come to me for osteoporosis treatment frequently have to deal with other medical issues such as weight gain, quality of sleep, and overall fitness.
I discussed this issue (and specifically osteoporosis treatment and prevention) with Kent MacLeod, Clinical Pharmacist and owner of NutriChem Compounding Phramacy and Clinic.
Osteoporosis Treatment – In a Silo
Kent finds that many clients are subject to a “silo effect” when they visit their physician for their bone health. Physicians are busy and can spend only so much time with you. They may not be able to provide the level of health counseling they want and you need. As a result, they isolate and treat your bone health with one drug and another health issues with a different medication.
If their DEXA test shows a low bone density measure, their are frequently prescribed a bisphosphonate. Then they are prescribed a different prescription for their heart health and another different prescription for another medical condition. After awhile they are experiencing poly-pharmacy.
Instead Kent advocates an approach that is logical and scientific, and allows the client (and health professional) to make well informed health decisions.
If you are interested in learning more about NutriChem’s Biomedical laboratory testing services and design supplements, you can contact them at their website.
My Video Interview with Kent
Health Professionals: Building Better Bones Online Course
Learn the Prevention, Treatment and Management of Osteoporosis.
Women and Men: Exercise for Better Bones Program
Osteoporosis exercise program that strengthens bone, reduces fracture risk, improves balance and builds confidence.
Ruth in Kentucky uses a weighted vest but has been experiencing shoulder problems after using her vest. She has been following my article on weighted vest reviews on my MelioGuide blog.
Ruth’s Question on Weighted Vests
I have osteoporosis (more severe in the hip). I am very interested in the weighted vests and watched your video. However, I have experienced a problem with a weighted vest. The downward pull of the vest exerts a strain on the shoulders after a while of walking — at least, it does with my vest (mine has 10 lbs of weights). I have had to stop wearing my vest because of injury to my shoulder. I started using weights strapped around my legs instead, but was told not to do that either.
How do you avoid the drag on your shoulders that it seems to me all weighted vests (even lighter ones) would cause?
Three Ways to Use Your Weighted Vest
She asked me give her some advice. There are three things Ruth can do to reduce the shoulder pain that she is experiencing:
- Ruth could be careful how she loads her weighted vest.
- She needs to make sure she maintains a good posture.
- Consider a weighted belt as an alternative.
I discuss these options in more detail on my MelioGuide site.
I prepared this video on 3 tips on weighted vest modifications.
I just posted a detailed article on the MelioGuide blog on the Power Plate vibrating platform. The company claims that the Power Plate can increase bone density and on their website refer to a study (completed in 2004) that demonstrates that the product does build bone.
I reviewed the study in detail after several clients and health professionals asked me about the product. I found that the study did not do a fair comparison and believe that the Power Plate people should have encouraged a more balanced study.
It explains why certain exercises (and movements) can actually increase your risk of fracture. I discuss two recent clients cases where I modified their self prescribed exercise programs to make them more bone friendly.
I posted a very detailed article on the Exercise for Better Bones blog over at MelioGuide.com on why bone quality is important for people with osteoporosis. Better bone quality means stronger bones. For years medical professionals have relied heavily on the results of the Bone Mineral Density (BMD) test (using a DXA) to determine fracture risk. Frequently a low BMD reading has resulting in medications being prescribed.
New high resolution computer imaging is demonstrating that bone quality matters more than bone density when it comes to determining bone strength and your ability to resist fracture.
What is bone quality and how can you improve yours? Read Bone Quality and Osteoporosis at MelioGuide.com and find out the answer.
I recently posted a new blog entry on my Exercise for Better Bones blog at MelioGuide.com on an easy to learn Tai Chi routine appropriate for people with osteoporosis or low bone density and who want to safely improve their balance, strength, cardiovascular, and body awareness. (Each of these attributes is key to avoiding falls).
The posting includes a short two and half minute video demonstration of the routine. An expanded version of the video is available to clients who purchase the MelioGuide Exercise for Better Bones Program and Health Professionals who sign up for the MelioGuide Pro service.
I also include the extended version in my Building Better Bones online course for Health Professionals on osteoporosis prevention, treatment and management.
In case you want to save a trip to MelioGuide.com and just look at the video, here it is:
I have produced a new free course on how to do safe exercise and build better bones. It is called “Safe Exercise. Better Bones.” and it is available on my website MelioGuide.com. I encourage you to sign up. All I need is your email address so that I can send you five consecutive daily lessons.
Each of the lessons is presented in video format and most of the videos are a a few minutes in length. Again, there is no obligation or commitment when you take this course.
It is a great way to learn some very important concepts related to bone health that you can easily incorporate into your exercise routine and daily activities. Many of my clients have taken the course and the feedback is very positive. I anticipate that you will be surprised with some of the things I present during the course.
What will you learn?
During your free course I cover a number of important topics related to exercise and your bone health. Here is a sample of some of the topics:
- Stop the Stoop! - Steps you can take today to avoid developing a stooped, kyphotic posture commonly experienced by individuals with osteoporosis. I call this the Stop the Stoop program.
- Selecting the Right Exercises and Avoiding the Wrong Ones - Not all exercises (and movements) are safe for people with osteoporosis, osteopenia or low bone density. In fact, some can actually increase your risk of fracture. I describe what exercises and movements are safe and effective for you – and what exercises are unsafe and should be avoided.
- Major Components of a Comprehensive Osteoporosis Exercise Program - What are the major components of a safe and effective exercise program for people with osteoporosis? I answer that question and explain why all components are important.
- Key Principles of a Bone Building Strength Program - You probably have been told that strength training is important for bone building – and it is. Unfortunately, I find that many of the new clients I meet have not been educated on the key foundational principles of a strength training program for bone building. I cover these for you.
Plus you will get to meet several people who have successfully followed the MelioGuide Exercise for Better Bones Program and hear what they have to say.
Sign up today! Hope to see you online.
My MelioGuide Exercise for Better Bones Program is now available. If you are looking for a safe and effective exercise program for osteoporosis prevention, treatment and management, this is it. The Exercise for Better Bones Program is the most cost effective and easily accessible way to strengthen your bones, reduce your fracture risk, improve your balance and build your confidence.
When you order the MelioGuide Exercise for Better Bones Program you are assigned an osteoporosis exercise program appropriate for your fracture risk and activity level.
You will receive the 200+ page printed Guide that includes all of the exercises, a detailed 12 week exercise schedule, online tutorials on what is happening to you bones and how to care for them, video demonstrations of all of the exercises, plus more. You will have six months of online access to the video content.
And all of this is available for $79.95. There is no charge for the shipping and handling of the printed Guide.
To learn more about the Exercise for Better Bones Program, visit our product page.
Do you want to know … the best type of exercises for building stronger bones? Which Yoga and Pilates poses are unsafe? How your improved posture will make you look 10 years younger?
If you answered yes to any of these questions, you need to attend Stop the Stoop – my Osteoporosis Exercise and Education Seminar.
My next seminar has been scheduled and will take place at NutriChem Pharmacy Clinic. The date and time:
- Monday, October 25th, 2010, 11:30 AM to 12:30 PM
The charge for the Seminar is $30 + HST and attendance is limited to ten students per session – so sign up today by calling 613-721-3669.
More information is available on my Events page. Hope to see you there.
As we age, our bone mass decreases – potentially leading to osteoporosis. In fact, our bone mass peaks at around the age of 30 and after that it starts to decline. The rate of decline depends on a number of factors and women experience a more dramatic decline than men. There are a number of things that you can do to slow down the rate of bone loss – with an exercise program for prevention and treatment of osteoporosis being a key factor.
A number of factors determine your peak bone mass at around 30 and your bone mass as you get older. These determinants include:
- Nutrition: Research has shown that a diet rich in fruit, vegetables and low fat dairy products is best for your bones. This type of diet is rich in calcium and is a natural and important source of micronutrients such as magnesium, zinc, copper and boron – each of which is involved in the making of new bone. You should also limit your red meat intake.
- Hormonal Factors: Your hormonal balance can greatly affect the health of your bones and the maintenance of your bone mass. A pre-menopausal woman should monitor menstrual periods to make sure that they are regular since this is a leading indicator of hormonal balance.
- Your Genes: Genetics has a significant impact on your bone health. Look into your family history and see if there is a history of fractures. Did your mother (or grandmother) suffer a hip fracture?
- Exercise: The type of exercise program you follow can greatly affect the quality of your bones. Make sure your exercise program is designed to build and maintain bone structure. (More on this later in the post.)
What You Should Do
- You should try to follow a lifestyle that builds as much bone mass as possible. This will involve following a nutritional program that builds, not reduces, bone mass. Limiting coffee and alcohol and abstaining from smoking.
- You should pursue exercise activities that stress your bone structure in novel and unexpected ways.
- Women need to monitor hormonal balance because the onset of menopause has a dramatic affect on bone composition.
- You should also consult with your physician or pharmacist regarding any medications that are potentially bad for your bones. For example, Depo-Provera is a contraceptive injection that is known to lead to bone loss.
Four Principles of an Exercise Program for Osteoporosis Prevention and Treatment
Your exercise program for the prevention and treatment of osteoporosis should be designed with your bone health in mind. The programs that I develop for my clients are based on four key principles:
- Bone Building is Site Specific: The effect of exercise on bone is specific to the location of the stresses caused by exercise. As a result, you should include exercises that stress different parts of your body at risk of potential fracture so that the bone tissue can be stimulated to build.
- High Mechanical Strains Affects Bone Health: The loads or stresses placed on your bones during exercise needs to be great enough to stimulate them. For example, if you can perform an exercise (using weights) with 15 repetitions and not cause muscle fatigue, you are probably not stressing the bone in that area enough to encourage bone building.
- Weight Bearing Exercises are More Important Than Non-Weight Bearing Exercises: Research has shown that weight bearing exercises are more important than non-weight bearing exercises for improving bone density. Any exercise where your bear weight through your skeleton is considered a weight bearing exercise. For example, brisk walking would be considered weight bearing whereas swimming is considered non-weight bearing.
- Keep Your Bones on Their Toes: Osteogenesis (the body’s natural process of laying down bone material) increases when the load on bone varies. If you repeat the same exercises over an over again, then your bones will learn to accommodate the strain and not build. However, if you mix up your activities and surprise your bones, then the cells in your body responsible for bone material will get busy building new bone.
Hopefully, you now appreciate that building and maintaining bone requires special attention to your nutrition, hormonal balance and exercise activity program. Your exercise program, in particular, requires special attention since certain exercise activities build bone better than other activities.
If you are interested in an exercise program for the prevention and treatment of osteoporosis, you can contact me with your questions.