Books/website you'd recommend for nutrition/exercise for bones?

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peggy_j
peggy_j Member Posts: 1,700
edited September 2017 in Bone Health and Bone Loss

I'm finding contradictory/confusing info about what we can do to help our bone health. Anyone have a book or other resource they would recommend? Thanks

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  • mapat
    mapat Member Posts: 59
    edited September 2017

    Quite a bit of info at: saveourbones.com

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  • ShetlandPony
    ShetlandPony Member Posts: 4,924
    edited September 2017

    Someone told me about 8 Iyengar yoga poses for bone health, based on a study. The study author has written a book:

    Yoga for Osteoporosis: The Complete Guide by Loren Fishman MD and Ellen Saltonstall MD

    https://www.yogauonline.com/yogau-wellness-blog/yo...

    http://www.huffingtonpost.com/2013/04/24/yoga-for-...

    Also, the Combination of Micronutrients for Bone (COMB) study is interesting. They used five supplements instead of the usual drugs (bisphosphonates) and got good results. I have incorporated foods with four of these nutrients into my regular diet. For example, I eat grass-fed gouda cheese to supply K2.

    https://www.hindawi.com/journals/jeph/2012/354151/



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  • ChiSandy
    ChiSandy Member Posts: 12,133
    edited September 2017

    My PCP originally recommended Dr. Lani’s No-Nonsense Bone Health Guide, by chiropractor Lani Simpson. She’s not a fan of bisphosphonate or biologics supplementation, but her book—while aimed at the average healthy middle-aged-and-older woman—does have some good advice about diet, minerals and exercise. (She advocates dancing). Once I was diagnosed with both ER+ cancer and osteopenia, however, he and my and MO both advised Prolia (with a hiatal hernia I can’t tolerate oral bisphosphonates and I have tricky veins on my one usable arm so getting a Zometa I.V. was a nightmare), as well as calcium citrate, magnesium, Vit. D3 and K2. Eating canned salmon & sardines—including (especially) the bones—is good for your own bones.

    Any weightbearing exercise that stresses the long bones (especially legs) against gravity is the best for bone health. If you don’t have any contraindications against running or jogging (I have knee implants, so that’s out for me), running, jogging, rebounding, or jumping rope are great. Walking is good too. Cycling & elliptical a bit less so, swimming good for cardio but no effect on bone health.

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  • Heidihill
    Heidihill Member Posts: 5,476
    edited September 2017

    My onc told me I would be losing 4% BMD annually with Femara and so needed to continue with Zometa for a few years, which could help with preventing bone met recurrence as well. I just saw this study showing that brief bursts of high-intensity weight-bearing exercise (e.g., slow jog for postmenopausal women) daily of at least one minute improved BMD by 4% relative to those doing less than one minute.

    http://www.exeter.ac.uk/news/featurednews/title_595360_en.html

    Unless contraindicated, running one minute is not much. I am no longer on bisphosphonates so trying to get those brief bursts daily. Also with weights (my doctor was OK with it). This is from https://www.prevention.com/health/health-concerns/strength-training-exercises-strong-bones:

    To build bone mass in the three areas most prone to breakage from falls—the spine, hips, and forearms—Dr. Hawkins suggests this trio of moves: Romanian dead lifts, biceps curls, and triceps extensions.

    Romanian Dead Lift*
    Stand with feet hip-width apart, knees slightly bent. Bend forward from waist, keeping abs contracted and back straight. Squeezing through glutes, return to standing. Repeat. For an extra challenge, do the same move with 1 dumbbell** in each hand, arms extended in front of thighs.

    Biceps Curl*
    Stand with feet hip-width apart, arms extended by sides, 1 dumbbell** in each hand, palms facing away from body. Bend elbows, bringing weights toward shoulders. Slowly lower to start. Repeat.

    Triceps Extension*
    Stand with feet hip-width apart, arms extended overhead, 1 dumbbell** in each hand. Keeping elbows close to ears, bend arms, lowering weights toward shoulder blades. Straightening elbows, slowly raise weights back to start. Repeat.

    *Do 1 to 3 sets of 8 to 10 repetitions.

    ** Weights should be heavy enough that you can do only 8 to 10 reps for each set. If you can do more with proper form, increase the weight.

    For diet tips

    https://www.prevention.com/health/health-concerns/prevent-osteoporosis-and-bone-fractures

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