Reverse Osteoporosis?

Casey45

10 months into this journey I've completely shifted my goal from weight to fitness. In addition to the BF%, Resting Heart Rate, blood chem, and physical exercise performance markers I am using to determine fitness I want to add osteoporosis measures.

I plan to pursue a consult with an osteoporosis medical specialist (my family doctor isn't very helpful unfortunately, she's new, young, less informed) as soon as I can schedule one, but in the meantime, does anybody have legitimate info on this as an fyi? I haven't found much of anything online.

My numbers a year later (and 10 months of the year on this fitness journey) did improve - marginally, but enough to be within the confidence variable reported on the results.

Casey45

guess it's not a topic of interest here. too many young people I guess.

ishtar13

The best thing is some kind of resistance training, but you'll need to talk to your doc about how heavy your bones can handle if you've already been diagnosed with osteoporosis, so you don't get a stress fracture.

This study was done on men, not women, but women's bones shouldn't be any different:

Strength training increases regional bone mineral density and bone remodeling in middle-aged and older men http://jap.physiology.org/content/74/5/2478.short

And while WebMD is science-light, you might want to read this: http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/weight-training

Does your doc have you taking anything for it?

ColleenRoss50

Actually there are a fair number of older women on here as well. I have noticed that there are not as many people on at this hour of the day so that might be part of the reason for no responses.

I don't have any information to offer you but I am interested in this subject as well. I have not been diagnosed with the disease but I know that I do have a few of the risk factors and could be a candidate for developing it so I know it would be wise to learn more about it and learn what steps I should be taking.

I am starting to get more into strength training and I know have heard that this can be helpful for increasing bone density. Have you been diagnosed with osteoporosis?

meshashesha2012

there are a few elderly ladies at my gym who now weight train. it's really cool seeing them in there.

anyway, weight bearing exercises like walking helps and resistance training will definitely help not only increase lean body mass, but also improve your grip strength

alfpalmer

Jump rope. Its amazing for bone density.

Azdak

To increase bone density, you need to load the bones, so to speak. Increased density comes from increased resistance. That means lifting heavier weights if you can, it also means "freestanding" lifts are going to be somewhat more effective than machines.

There is a "dose-response" effect, meaning that the heavier you lift, the better the results. However, the "ideal" must always be tempered by the real. Lifting heavy also carries the risk of fractures.

Another aspect of exercise and osteoporosis is to work on balance and stability exercises to lower the risk of falls.

And lastly, some higher-impact cardio can be helpful as well--although the same caveat mentioned earlier holds true here as well. Too much impact can lead to fractures.

All advice will be mediated by your current level of bone density and other fitness and health factors.

Casey45

Everybody, thanks for the responses. I'll be asking to see a specialist for help figuring out how much is recommended for me to do with respect to free weights and higher impact cardio. I like the comment by Azdak - the dose response effect. I already am doing some resistance training, but so far, we've been taking it easy - in part to avoid stress fractures, in part cause sometimes my knees swell and I hurt my shoulder doing incline bench press (free weights) about three months ago.

And yes Colleen I was diagnosed two, nearly three years ago. I didn't do anything about it except take Boniva, and irregular calcium supplements. I never did the exercise/diet til the last 10 months. I strongly recommend you do everythying possible to avoid it. I got it young cause I went through menopause on the early side coupled with not exercising or taking care of myself.

GardenFolly

I just saw your post today. 20 years ago my friend's mother did set out on a goal of both healthiness but also to increase her bone density. She was at risk, both genetically and due to early menopause. She was able to do it without any of the nasty 'bone-etching' drugs. At 81 she travels, hikes, walks up several flights of stairs, and has not suffered any 'fractures or injuries.'
My mum died just over a year ago. She had been in agonizing pain due to osteoporosis. In the final days of her life, we discovered she had necrotizing osteoporosis of both hips.