May 2025. Osteopenia, Osteoporosis News

Dear Friends, . It has been awhile since you have heard from me but do not think I forgot you. Last December elders in this area were put on a Covid lockdown. Our prison system has firm rules about the use of solitary confinement because of its detrimental effects on the human psyche but no such guidelines were in effect for seniors during Covid. . It has taken me awhile to get back since that lock down. But I am back. I have been reading the latest research. Slowly I am updating the web site. But today I want to 'go back to basics' since I have found that doing so often motivates me to do things that will lessen the likelihood of a serious fracture. . First, let's remember that although human culture has changed drastically, especially in the last 50 years, our bodies are pretty much like those who lived several hundred years ago. In fact, our bodies are not much different from those of our ancient relatives - those who did not spend any time on computers, driving cars or watching T.V. ....

As you know our ancestors were hunter-gathers. They walked about 20 miles a day, reaching and bending to get food. They carried their children and most of their possessions on their backs. They sometimes set up relay systems to run small game into exhaustion so they could kill and use the animals for food. .... Later some began planting seeds, nurturing food plants, weeding out things that were non-edible. They had no cars, no planes, trains for transportation. They walked; sometimes they ran. They carried their babies and the very old or disabled. They had no electric or gas stoves, refrigerators, computers or cell phones. Their lives were grounded in physical activity and basic foods without chemical additives. .... And how much is your world like that? Do you eat vegetables, meat and fish without additives? Do you drink plain water or milk that you yourself take from animals? Our bodies were shaped for a far more physical culture. So what can we do to allow our bodies, especially out bones, to have an environment closer to what our ancestors had...one where our bones will naturally grow and maintain themselves? . I know that modern science and medicine has invented all sorts of drugs to either prevent bone loss or to stimulate growth faster than what our bones would do naturally. But after reading research studies for years, I also know that these drugs have side effects, and their resulting bone density is often not as strong as the bone our ancestors. .... Every time I think of this, I ask myself so what can I do? What should I do? Living in a house, powered by electricity, eating food that comes from grocery stores, driving a car (not even the bone stimulation of riding horseback like former generations) What do I do? ..... There are prescription drugs that change my body chemistry so I either make new bone faster or I fail to shed older bone long after my body would normally shed it. But research shows that both of these solutions have their downsides. (explained on the osteopenia3.com web site and yes, I have experienced some of these downsides) .... So now in my late '80s I have changed my approach. I figure there are things to incorporate into my daily life that will allow my body to experience life closer to former days. ... No. I have not sold my house and moved into the forest. Instead I have made changes in my daily routine. Maybe you can too. Here are a few suggestions. .. 1.When going to the grocery store or bank, I park as far away from the entrances as possible so like our ancestors I am walking more. And what can be a delight is that no one, NO ONE tries to beat me to my spot at the far end of the parking lot. .. 2. Like many of you I bring our own bags when grocery shopping. That allows me to fill up and carry a few bags of groceries with my hands as I roll the shopping cart along. And when I reach the point of having too much to carry, I just plop a bag or two into the cart. ..... 3. When at a multistory mall, I take the stairs down. (Walking upstairs is good cardio exercise. Walking downstairs helps bone building because of the natural jarring that occurs.) So if you are taking an elevator down from the 5th floor, why not get off at the 2nd floor or Mezzanine and walk the rest of the way. Your bones will love it.

4. Use a backpack. Put in some books or bags of dried beans, or plastic bags full of dirt or sand. Then use it strategically. Start by wearing it for a half hour a day...then twice a day or do it for an hour at a time. After a few weeks you will be up to 3-4 hours with a fully loaded back pack. Yes! . Doing such things means you will be living more like those who lived in the 1940s when children carried schoolbooks and adults carried groceries, cleaning supplies, tools etc. After you have reached your maximum weight, stop for a month or more so your body gets used to no extra weight again. Then you can start all over. Oh, and if you walk your dog wearing your backpack, so much the better. . Just be careful....if you bend forward to pick something up, a heavy backpack could throw you to the ground. Also, if you are frail or unsteady on your feet, this would not be a good exercise...It could be downright dangerous. Common sense, pf course. ... 5. Oh, do you have a lawn? How about cutting some of it by hand or push lawn mower instead of electric? Again, start with a small patch and add a bit more each week until you are doing the whole lawn. AND please use common sense. If you have cardiac or other health issues, do check with your doctor beforehand. ... 6. Another possibility is to take up tap dancing or some other form of dance such as the polka that adds pressure to your bones. Again, check out health issues with your doctor before you start cavorting across room. ..... 7. And for those of us who are not interested in dance or formal exercise, we can always use the time for commercials on television for short bouts of weight bearing activity. Please, please get some weight bearing stress on your bones. No reason to have a fracture in old age because you did not take care to keep your bones strong. ..... And finally, if you have children, grandchildren, young nieces or nephews do encourage them to get up and move...walking, running, playing basketball, doing gymnastics, tap dancing. Sitting around tapping away at cell phones does not build good bone density during the years when building bone is paramount. ... My point in writing this particular newsletter is to remind us all that: .. 1. Our bones need weight bearing to get strong. . 2. There are lots of ways to get weight bearing exercise. Some join a gym and work with a trainer. But those who do not have the money or the time for gym membership or personal trainer, have many, many ways to get lots of weight bearing exercise. We just need to think about our lives and see how we can make a few changes that can build bone and/or keep out bones strong for the rest of our lives. ..

Thanks for reading. Kate