Bone Density

Welcome to our newest board! Post here to inspire others and be inspired to better your health. Some of the topics you may see discussed here are fitness, weight loss, and the importance of drinking water. Creating new healthy habits is much more fun when you have SHE friends with whom you can share your triumphs and struggles! Join the Fun!

Moderators: atlanticflyer, funmumlu, Zygorp, butterfly, AlleyKat

Bone Density

Postby Smile*Lee » Tue Nov 14, 2017 3:19 pm

Osteoporosis is one of the big concerns for women as we get older. The medical establishment would like you to believe there is no other way to rebuild your bones without using their medications. I've been researching natural ways to build bone density for 2 years. One of the things I've been doing is the Power Plate (Link below) - walk/jog, and weight bearing exercises. I'm posting the results of my current bone density test, the one I had 2 years ago, and my test in 1999. My hips are normal. One of my hips went from osteoporosis to osteopenia, almost back to where it was in 1999. My spine is just a smidge worse, but my power plate trainer gave me an exercise to improve this.

World Health Organization criteria for BMD impression
Normal (T-score at or above -1.0),
Osteopenia (T-score between -1.0 and -2.5), or
Osteoporosis (T-score at or below -2.5).

My Scans
AP Spine (L1-L4) 0.736 -2.8 -1.3 Osteoporosis
Femoral Neck (Left) 0.633 -1.9 -0.6 Osteopenia
Total Hip (Left) 0.823 -1.0 0.1 Normal
Femoral Neck (Right) 0.620 -2.1 -0.7 Osteopenia
Total Hip (Right) 0.818 -1.0 0.0 Normal
Femoral Neck Mean 0.626 -2.0 -0.6 Osteopenia
Total Hip Mean 0.820 -1.0 0.0 Normal

Year comparisons
AP Spine (L1-L4)
11/09/2017 61 0.736 -2.8 - slightly worse from 2015
10/21/2015 59 0.750 -2.7
01/18/1999 42 0.865 -1.7

Femoral Neck(Left)
11/09/2017 61 0.633 -1.9 - significant improvement!
10/21/2015 59 0.572 -2.5

Femoral Neck(Right)
11/09/2017 61 0.620 -2.1 - significant improvement! Almost to 1999 level!
10/21/2015 59 0.553 -2.7
01/18/1999 42 0.626 -2.0

Femoral Neck (Mean)
11/09/2017 61 0.626 -2.0 - significant improvement!
10/21/2015 59 0.562 -2.6
Last edited by Smile*Lee on Thu Nov 30, 2017 4:16 pm, edited 2 times in total.
Smile*Lee
 
Posts: 4519
Joined: Mon Sep 17, 2007 11:06 pm
Location: exotic Illinois ;) Joined SHEs on P&P's Webforums in 2001.

Re: Bone Density

Postby Smile*Lee » Tue Nov 14, 2017 3:21 pm

Updated 11/30/2017

Websites & Info

https://www.algaecal.com/
This website is a treasure trove on bone density info. The testimonies for bone density improvement are impressive.
I just started this a month ago - 10/2017

https://powerplate.com/
I've been doing this for 2 years with great results.

https://saveourbones.com/
Sends out frequent emails with info. Every weekend - an exercise challenge.

https://www.betterbones.com/
Another good website with good info.
Last edited by Smile*Lee on Thu Nov 30, 2017 4:01 pm, edited 2 times in total.
Smile*Lee
 
Posts: 4519
Joined: Mon Sep 17, 2007 11:06 pm
Location: exotic Illinois ;) Joined SHEs on P&P's Webforums in 2001.

Re: Bone Density

Postby butterfly » Tue Nov 14, 2017 3:39 pm

Smile*Lee - I love how proactive you are being and the results that you are seeing from that!
User avatar
butterfly
 
Posts: 13811
Joined: Wed Sep 19, 2007 3:41 am
Location: <3 Always Believe that Something Wonderful is about to Happen <3

Re: Bone Density

Postby jehanne2 » Tue Nov 21, 2017 3:01 am

Good information, SmileLee, thanks for sharing it! And BIG WTG on your self-help and progress!! :D :) :mrgreen:
jehanne2
 
Posts: 904
Joined: Thu Jul 01, 2010 4:41 am

Re: Bone Density

Postby Smile*Lee » Thu Nov 30, 2017 3:55 pm

Thanks, ladies! It's so comforting and motivating when all that hard work is paying off!

Exercise

https://saveourbones.com/save-our-bones ... -and-more/

1 minute of daily running results in building bone density :shock: :mrgreen:

“The researchers found that those who completed 60 to 120 seconds a day of high-intensity, weight-bearing activity — i.e., a medium-paced run for pre-menopausal females, or a slow jog for post-menopausal women — reaped the rewards of at least 4% better bone health than those who didn’t do such exercise.

“We don’t yet know whether it’s better to accumulate this small amount of exercise in bits throughout each day or all at once, and also whether a slightly longer bout of exercise on one or two days per week is just as good as 1-2 minutes a day,” says lead author Dr. Victoria Stiles, “but there’s a clear link between this kind of high-intensity, weight-bearing exercise and better bone health in women.”4
Last edited by Smile*Lee on Thu Nov 30, 2017 4:05 pm, edited 1 time in total.
Smile*Lee
 
Posts: 4519
Joined: Mon Sep 17, 2007 11:06 pm
Location: exotic Illinois ;) Joined SHEs on P&P's Webforums in 2001.

Re: Bone Density

Postby Smile*Lee » Thu Nov 30, 2017 4:05 pm

Nutrition

https://www.betterbones.com/bone-nutrit ... ding-bone/

6 Prunes Daily!
Researchers ran a 6-month trial comprising 48 women in their late 60s/early 70s who were identified as having osteopenia, in which 16 participants ate 50 g, or roughly 6 prunes, 16 others ate 100 g, or 9-10 prunes, and the remaining 16 was a control group and ate dried apples instead. (Watch an interview I conducted with researcher Dr. Shirin Hooshmand while the study was ongoing.)

The researchers measured the participants’ bone mineral density in the hip, lumbar spine, and ulna (forearm) and examined specific bone health indicators in the blood at the start of the study and again 3 months and 6 months later. They also analyzed participants’ nutrient intake to account for all other potential factors affecting bone health, like vitamin D status, calcium intake, exercise, and overall nutrition.

In the apple-eating control group, BMD stayed unchanged or decreased. But in both groups of women who ate prunes, spine bone density increased, while forearm and hip BMD remained the same. Those who ate 100 g of prunes had a slightly greater increase in vertebral BMD than the 50-g group, but the difference between the two groups wasn’t significant — and in both groups (but not the control), a specific marker of bone resorption called tartrate-resistant acid phosphatase (TRAP-5b) was significantly lower at both 3 months and 6 months into the study, indicating that eating either amount of prunes had a positive, long-lasting impact on bone turnover.

Based on these findings, the researchers concluded that the lower prune intake — 50 g or 6 prunes — was adequate for most women to get the benefits.
Smile*Lee
 
Posts: 4519
Joined: Mon Sep 17, 2007 11:06 pm
Location: exotic Illinois ;) Joined SHEs on P&P's Webforums in 2001.

Re: Bone Density

Postby Smile*Lee » Sun Jan 07, 2018 10:12 pm

Smile*Lee
 
Posts: 4519
Joined: Mon Sep 17, 2007 11:06 pm
Location: exotic Illinois ;) Joined SHEs on P&P's Webforums in 2001.

Re: Bone Density

Postby Gma » Mon Jan 08, 2018 3:41 am

I have a friend who has increased her leafy green (I think mostly spinach) intake to a good portion daily. She says that is teh only thing she changed, and her bone density went up.
I just had mine done, am waiting for the report of the results. I have been doing weight bearing exercise at least 1x a week for past yr.
plus increased walking.
Gma
 
Posts: 7039
Joined: Fri Apr 01, 2011 7:15 pm


Return to SHEs in Shape

Who is online

Users browsing this forum: No registered users and 5 guests