Change of Season time. In the North we are going into winter and our readers South of the equator are going into summer.
Let's take this transition time to think about our basic bone building program.
If you are in this for the 'long haul', it you want to reverse your bone loss and then continue to build even stronger bones, it is important to slowly but surely bring your eating habits into line with good bone building foods.
I found that making a small change and then getting used to it worked better than a complete change of diet that I gave up after a few weeks. But you may be different. Each of us needs to figure out what will work best for us.
Here are 6 helpful hints about special Osteopenia, Osteoporosis nutrients.
Scientific studies are expensive. Most researchers want short studies - often less than a year - so they use large quantities of a nutrient for a few months. when I realized that I am not doing a scientific study, I began to add the recommended food in smaller quantities.
My eating patterns are for the rest of my life. I figure if the study used 10 grams a day for 8 months, I might find some of the same positive results with only 10 grams a week for the rest of my life.
This use the food in modest quantities has been a hall mark of my
bone density improvement. Slow, steady changes.
So, here are some ideas for you to consider this month. As you move into the new season, try one or two and see if you can stick with them through the whole season.
1. Greens - uncooked are best. Try new ones in a salad. Add a bit of uncooked cabbage or a some kale as well as lettuce.
Why? Greens give you vitamin K and magnesium - both are necessary for bone building. And if you can top your greens with Olive oil, instead of salad dressing, it is good for your heart and can help with cholesterol and weight control.
2. Onions - Yes! Onions. Cut some into that salad or add them to soups and gravies. Onions are good for bones.
3. Broccoli is a great source of calcium. Since I do not like the taste of cooked broccoli, I have taken to slicing some into my salads or adding a bit to my sandwiches. Hardly notice the taste - except it makes things a bit crunchier.
4. Prunes - dried plums/prunes. Buy a package this week. Use them as snacks or get pitted ones for your cereal.
Prunes are sweet, cheap have been shown in to improve bone density when taken in large quantities. Of course large
quantities can have a laxative effect. But smaller quantities should help if we continue to eat them for a long time.
5. Soy - I know there is some controversy about soy. But there are several studies showing that adding soy to our diets not only improves bone density but appears to be associated with lower incidence of rectal cancer. (I am not so sure about soy for men, however, since the isoflavonoies are like women's hormones. I need to do more research before making that recommendation.) Again, I am not too fond of soy but kept trying different forms until I found one I like. I now use the soy 'cream cheese' from the natural food store. But there is tofu and soy milk and soy bars and frozen soy beans.
6. Sardines with bones and yes, eat the bones. There are all ways to use sardines. Some people like them as as hors d'oeuvres. Sardines were never part of my diet growing up so I did not acquire that taste for them. But I now try to use a small tin each month.
7. Sage - Can you find a way add some to your cooking or try a bit of sage tea? Sage is a proven bone builder.
As you move into the new season, it is worth reviewing your exercise program.
Remember that your osteoblasts are stimulated
by NEW Stress. The same old exercises will not stimulate your osteoblasts to build new bone. You can either add more
weight or stress to the SAME exercise or you can change your exercises to put a new kind of stress on your bones.
Here are a few suggestions.
1. Walk down stairs or downhill. Walking down stairs improves bone density. Walking upstairs is good cardio exercise. Most of us have a some stairs at home. Walking up and down them for 10 - 15 minutes a day might be a useful new routine for you.
2. If your physician approves, try jumping jacks. Jumping jacks have been found to be very effective in building bone and researchers found that there were almost addictive. People kept doing them after the study was over.
But PLEASE, PLEASE ask your physician if these are suitable given your dexa scan results. We do not want a shattered hip from the impact of a jumping jack.
3. If you are thinking of joining a gym , do it now. To save some money, ask if you can 'buy out' someone else's membership.
Most people join in January and leave after a few months. Often gyms will sell you an 'unused membership' at a greatly reduced rate -- but you need to ask.
4. If you usually exercise outdoors and the change in season are going to keep you in, consider buying the therapeutic ankle weights. They are an investment that you can use for years.
Now, I do not advocate adding those small ankle weights to walking exercise. They can cause damage.
But on the Osteopenia3.com web site there are specific exercises to be done with special physical therapy type ankle weights. There is even a link to the kind of weight I use during the winter.
I first saw these weights when going for physical therapy some years back and bought one for my own use when ice and snow make make walking perilous. Oh, yes, there is a page about weighted vests too.
Go to: https://www.osteopenia3.com/ankle-weights-Osteopenia-treatments.html
or if you get this newsletter in html, here is a clickable link:
5. And finally I once again suggest that you Dance. Put the music on and stamp, stomp and move in rhythm! Ask your children or grandchildren to teach you some of their dances. Lean some folk dances. Dancing will help your mood and your bones.
NOTE: I am revising the web site - A COMPLETE OVERHAUL. Soon it will be easier to find what you are looking for.
Up until now I have been adding pages as I learn of new research. It is time to put it in better order.
So do check out the NEW LOOK as it evolves. And if you have a suggestion, just use any of the contact forms to let me know.
Thank you for reading. And much luck with your bone building. Stick with it. Bone building takes time...but it can be done.
P.S. I typed this late at night. I hope I did not miss correcting any typos. If I did, please excuse the errors.