osteoporosis

[InnerG]

Hi,

I am 43 and was recently diagnosed with osteoporosis. Does anyone have any experience with building bone mass?

Thanks

[johnlvs2run]

Personally I would:

1) Stop eating animal protein that, due to it's acidity, pulls calcium from the bones and may be the primary cause of osteoporosis;

2) Eat lots of fresh raw green veggies;

3) Exercise consistently with resistance exercises such as walking, hiking, running, rowing, stretch bands, pilates, weights, etc;

4) Stop going to harmful medical doctors, stop talking to them, and stop taking their harmful and dangerous suggestions.

[Sasha]

No offense Mr. Rupp, but I have some researched-based notions. From NIH

A Word to the Wise...
What You Can Do to Prevent Osteoporosis

Get enough calcium: Kids ages 8 -18 need 1,300 mg; adults 19 - 50 need 1,000 mg; those over 50 need 1,200 mg. Don't exceed 2,000 mg per day.

Take calcium with meals; the body absorbs it better that way and you are more likely to remember to take it. Buy fortified orange juice and cereals, and eats lots of green leafy vegetables and low-fat dairy products like cheese, milk, ice cream and yogurt.

If you can't get enough calcium through foods, take calcium supplements from well-known manufacturers. Be wary of supplements from "natural sources".

It's best to take only 500 mg of calcium at a time if you can.

Get enough vitamin D. Spend 15 minutes outside in the sun each day or take 200 to 400 IU below age 70 and 600 over 70.

Get out of that chair and walk or do other weight-bearing exercises like jogging, dancing, or tennis.

A colleague of mine in her early 50s was diagnosed with early osteoporosis two years ago. She has totally turned it around by substantially increasing her calcium intake (supplements of calcium with D three times a day as well as spinach and dairy) and engaging in a 3 times a week regimen of weight bearing exercise -- lifting and yoga, in her case. Exercise like walking does nothing for the bones.

Oh, and Mr. Rupp? She has been a vegetarian for three decades. Your 'animal protein' theory doesn't work in her case.

[johnlvs2run]

There is no offense taken, Sasha. A lot of people are mistaken and sucked in by the mal suggestions of the harmful medical groups, resulting in great suffering and death as result. The harmful medical groups have great power, making their suggestions to the gullible populace constantly, through their bogus and misleading ads on the tube and all the other means that they use. Alas to those who trust them and believe them.

The suggestions you posted are not too bad, as much as they are mostly in line with what I already said. Skip the fortified orange juice though, as it is full of solvents and chemical toxins. Dairy products are high in animal protein and raise the acidity of the system, again leaching calcium from the bones to buffer the acidity. Low fat dairy products are better for having less fat, but they have a higher concentration of the acidic proteins and thus require even more buffering from the bones. Fortified breakfast cereals are like eating chemically laden cardboard.

It is very strange that most american think they can take some pill to be healthy. And americans take more pills than any county, yet are the most unhealthy people.

Walking uses the legs, the largest muscles in the body, and is a vital exercise, much more important than others you mentioned. Those who stop walking, lose the capacity to do so and that's sad.

[johnlvs2run]

Countries which consume high amounts of animal protein, have concurrent high rates of osteoporosis.

[MomofJBN]

Arg! Not all of us are so against the medical establishment.

Weight bearing exercise and calcium supplements. I have osteopenia and am trying to avoid osteoporosis. It runs in my family.

Schenley

[johnlvs2run]

[Sasha]

Mr. Rupp, I am new around here. Are you actually a woman using a man's name?

[swoz]

I happen to be a member of the “medical establishment.” I’m also a woman, a long time vegetarian, AND have osteopenia. I’ve exercised my entire life, and was quite disturbed to get the diagnosis. I began as a competitive swimmer, then rower. Unfortunately both those sports do not provide the type of exercise that help to build bone mass, as neither are weight bearing. So I guess I also would have to suggest more running, walking, and weight lifting over more time spent on the erg. My vegetarian diet obviously did not work as a protective factor in my case…however I still always advocate for a meatless or less meat diet to whoever will listen for reasons not pertaining to osteoporosis so I won’t go into it here. Please don’t avoid the “medical establishment,” however do find a provider who is willing to take time and provide a holistic approach, I’m partial to Nurse Practitioners.

[MomofJBN]

Mr. Rupp, I am new around here. Are you actually a woman using a man's name?

He's a male. 'Nuff said.

[johnlvs2run]

Swoz, how did you change your diet.

[swoz]

Cut out red meat the first year, poultry the next, then went lacto-ovo from there on out…but I don’t want to let this osteoporosis discussion stray into my personal eating habits.
-Swoz (medical quack)

[Bear]

I also was recently diagnosed with osteoporosis and the doctor told me to walk and lift weights. I thought that this might mean that I had to give up the rower, but Concept 2 directed me to an article on the website. On the home page, choose the green tab that says Indoor Rower, then click Why Women Should Row and then you are led to several articles about women. Here is the Osteoporosis information:


Osteoporosis Research

People have often asked us if rowing is a good form of exercise for the prevention of osteoporosis. We recently found some research that tells at least part of the story. The study was done at the Washington University School of Medicine and was published in the Journal of Bone and Mineral Research in 1997. The researchers compared two modes of exercise: ground-reaction force and joint-reaction force. Ground-reaction force (GRF) exercise included walking, jogging and stepping. Joint-reaction force (JRF) exercise included weight-lifting and rowing on the Concept2 Indoor Rower.

The researchers found that rowing and weight-lifting increased bone mineral density in 3 of 4 locations tested, and did so with lower strain rates than did the GRF exercises.

In addition, it was found that the rowing and weight-lifting group showed the greatest improvements in overall strength and lean body mass. The authors observed that these gains should decrease the risk of falling and help maintain functional independence and overall health despite advancing age.

What does this mean for rowers?
You may still want to keep some walking, running or stepping in your fitness program for variety and extra insurance. but you can feel good about the fact that Rowing, in combination with strength training, not only increases bone density but has the added benefit of increasing overall fitness, strength and flexibility.

"Effects of Exercise Involving Predominantly Either Joint-Reaction or Ground-Reaction Forces on Bone Mineral Density in Older Women," Journal of Bone and Mineral Research, Volume 12, Number 8, 1997

[MomofJBN]

Thanks for pointing out that article!

[newby5]

Have you had the blood test to determine your vit d levels in your body? A lot of the research I have read lately says you cannot use the calcium if vit d is low .However you would not want to take extra vit d without your Dr. permission.You might want to ask him about the test. Just an unqualified suggestion. Good Luck