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

Forum: Bone Health and Bone Loss —

Talk with others about bone density, osteopenia and osteoporosis, and ways to keep your bones strong

Posted on: Aug 22, 2017 08:58AM - edited Aug 22, 2017 08:58AM by peggy_j

peggy_j wrote:

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

Dx 2/2011, IDC, <1cm, Stage IA, Grade 1, 0/3 nodes, ER+/PR+, HER2-
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Sep 1, 2017 03:40PM mapat wrote:

Quite a bit of info at: saveourbones.com

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Sep 2, 2017 09:28PM - edited Sep 2, 2017 09:29PM by ShetlandPony

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/



2011 Stage I ILC 1.5cm grade1 ITCs sn Lumpectomy,radiation,tamoxifen. 2014 Stage IV ILC mets breast,liver. TaxolNEAD. Ibrance+letrozole 2yrs. Fas+afinitor nope. XelodaNEAD 2yrs. Eribulin,Doxil nope. SUMMIT FaslodexHerceptinNeratinib for Her2mut NEAD
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Sep 3, 2017 01:49AM ChiSandy wrote:

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.

Diagnosed at 64 on routine annual mammo, no lump. OncotypeDX 16. I cried because I had no shoes...but then again, I won’t get blisters.... Dx 9/9/2015, IDC, Right, 1cm, Stage IA, Grade 2, 0/4 nodes, ER+/PR+, HER2- (IHC) Surgery 9/23/2015 Lumpectomy: Right Radiation Therapy 11/2/2015 3DCRT: Breast Hormonal Therapy 12/31/2015 Femara (letrozole)
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Sep 3, 2017 04:34AM - edited Sep 3, 2017 04:38AM by Heidihill

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 www.prevention.com/health/heal...:

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

Dx 8/2007, IDC, Left, 2cm, Stage IV, metastasized to bone, Grade 2, 2/19 nodes, mets, ER+/PR+, HER2- (FISH) Hormonal Therapy 3/25/2015 Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone)

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