Archive for the ‘Reversing osteopenia’ Category

New Year, New Goals:give 2010 a name

Friday, January 22nd, 2010

If you could put your new year resolutions into words what would you call 2010?

I have named this year  “My year for a better Body, and a better Blog .” I got the idea after listening to a free webinar by Brenda Kinsel ,   Image Consultant.  She has an excellent free e-newsletter and she has written a number of books.  40 over 40 was her first book.  www.brendakinsel.com/

It’s been about four weeks since I started my new exercise program. Unfortunately I injured my back last week and missed several sessions but I returned this last Friday and plan to continue.  The research study I am in involves nutrition and exercise.   Its called “The Shape Up,” study.   I am writing down everything I eat and counting calories.  It helps to write down what I eat, but its a chore.   I am exercising 3 days a week, with 45 minutes of cardio and about 15 minutes of weight training.  I believe Johns Hopkins Hospital Bayview, Baltimore, Md., is is still looking for participants for this 6 month study.  You have to be pre-diabetic or diabetic and no older than 65 and in fairly good health.   I got into the study because I am considered pre-diabetic.  If you are in Baltimore or surrounding areas you can call Meredith at 410-550-6997 to find out if you are eligible for the 6 month study.

The Hopkins Nutritionist, Sarah told me  in order to lose weight I can only eat 1,000 calories on non-exercise days and 1,300 on the days I exercise. When I heard this I asked myself,  “How will I be able to do this beyond this 6 month study”?   I felt discouraged at the thought.  Then it occured to me that once I have built more muscle that perhaps I will be able to eat a few more calories, because muscle burns more calories than fat.

I gained about 3 pounds the 2nd week of the program. According to my scale I have now lost 4 pounds based on my starting weight which I am currently not willing to reveal.

Please feel free to comment and share.  What will you call 2010?

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Tips for avoiding osteoporosis and reversing osteopenia

Thursday, July 30th, 2009

I learned very important information recently at a talk on Preventing Osteoporosis.  I want to share this information  with you.

The speaker was an NIH researcher, Dr. Steven Acocella.  He works with Dr. Joel Fuhrman.  I already knew that Fosomax and Boniva had many side effects, but I did not know that they only unevenly help the old outer bone, not the younger inner bone.  Based on Dr. Acocella’s research these medications actually increase fractures in women with osteopenia by 84%.

About 10 million Americans have osteoporosis and 80 percent of these are women and 20 percent are men.  Men who have low testosterone and or who have been treated with certain drugs for prostate cancer are more likely to develop osteoporosis.

If you haven’t gotten a bone density scan and you are close to menopause it a good idea to get a scan.  You will get a t score.  This is based on the bone density of a healthy 30 yr old which is a zero.  As the score goes down this indicates thinning of the bones.  When your score is at a -2.5 it means you have osteoporosis.   My score recently was -1.4.  in my spine.  This means I have osteopenia in my spine.  The good news is that this is reversible!

Dr. Acocella talked about using a weighted vest and or resistance training.  Walking and water aerobics are good exercise but they will not reverse osteopenia.   However, walking with a weighted vest will help reverse it.  He also talked about eliminating or limiting protein such as meat and dairy which cause calcium to be excreted from the bones.  I believe taking vitamin d supplements is also important.   Here are some good web sites for more information.    WWW.EatRightAmerica/ WWW.DiseaseProof.com/ WWW.Dr.Fuhrman.com/

Dr. Fuhrman sells a very nice weighted vest that is very light weight .  You put the weights in little pockets so you can slowly add weight to the vest.  Dr. Acocella suggested wearing a vest that is 10% of your body weight.

I had previously looked at weighted vests at Wal-Mart and the vest were big and ugly and had to be pulled over the head.  So I did not buy one.  I will probably order the vest from Dr. Fuhrman.

What does preventing osteoporosis have to do with Wardrobe?  When a person gets osteoporosis their spine begins to shorten due to compression fractures.  They can lose height, their shoulders curve, and their waistline and stomach may protrude.   It can be very difficult to find clothing that fits.

In another post I will include fashion tips for those who have osteoporosis.

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