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Osteopenia, Osteoporosis March 2018 News
March 26, 2018
Spring2018 Osteopenia/Osteoporosis News
Dear Friends, . Spring is here. As the seasons repeat themselves, so advice can too. In spring many of us become aware inches and pounds we have added over the winter months. So Spring and Summer are big times for dieting. But wait. Please wait. You do realize that for every 10 pounds lost in dieting, 1 of those pounds is most likely bone loss. That is important for those of us with Osteopenia or Osteoporosis.
Yes. Repeated dieting is one of the common causes of bone loss. If you have already been diagnosed with Osteopenia or Osteoporosis, dieting may not be the best thing right now. (Please check with your health care provider. Please.) .
Of course you know that those extra pounds are unhealthy as well being unsightly. What to do? It may be worth taking some time to 'plot and plan'. First, you may want to check medical height and weight charts to see where you stand. . Second, you want to remember that we take in calories when we eat and drink. AND we burn calories by our activities. Our basic activities for living (breathing, getting out of bed etc.) burn calories. So does walking, climbing stairs, carrying packages, working out etc. . We gain weight when we take in more calories that we burn. We lose weight when we burn more calories than we take in. Although people who earn their living in 'weight loss diet industry' may want you to think so, dieting is NOT the only way to lose weight. .
If you want or need to lose some weight, you can either take in fewer calories when you eat and drink while keeping the same level of daily activity. Or you can increase your activity while keeping to the same number of calories as you take in now. .
Second, we know that studies say 1/10 of any weight we lose by dieting is usually bone loss. Dieting CAN lead to greater bone loss. BUT remember that weight bearing activities also burn calories AND these activities often build/strengthen bone. So there is a way to burn more calories so as to lose weight AND have strong bones. . Now I am not a physician...nor do I have a degree in nutrition science but even I can figure out that the ratio of calories burned via activity vs that calories taken in by eating and drinking is the driving force of every weight loss and weight gain. . Further we know that muscle burns more calories than fat. So if I do 'weight bearing exercises' to increase my bone density, those exercises will increase/strengthen my muscles, so I am likely to wind up burning more calories over time too. Win - win.
Of course you know that you should consult your health care provider before embarking on any exercise or diet program. That goes without saying.
But I am pretty sure that even after a couple heart attacks my cardiologist would think better of a sensible, graduated exercise program than she would another calorie restriction diet. I am not sure...but I shall find out before I start.
Enjoy these coming weeks. And if they hold special religious celebrations for you, I ask that you remember me and my intentions in your prayers. Thanks
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