Bone Health

Alcohol and bone health

Bright and early yesterday I heard NPR report the results of study of women who stopped drinking alcohol for 2 weeks. The researcher measured the bone turnover markers and concluded that the alcohol had the effect of slowing the bone remodeling process.

Red flags went off for me – but I listened to the end of the report and thankfully the author included a quote from a scientist who admits that studies can be misinterpreted and we must be careful about the impact of their conclusions and the messages we might send.

OK – excellent. Crisis averted.

Then, later that day, the alerts about news coverage exploded!

“Study Finds Wine Boosts Bone Health” Examiner.com

“Ladies, Drink to Your (Bone) Health” – Newsday

“Say Cheers to Bone Health” allvoices.com

“Alcohol Good for Bone Health in Women” ABC7 – Chicago

“Alcohol Does a Body Good? Study Finds It Boosts Bone Health” TIME

The worst I read included was from my hometown news WRAL whose lead was “There may be new medicine to help prevent bone loss, but it’s not found in pharmacies. Restaurants, bars and ABC liquor stores could hold the key. Women who want to prevent osteoporosis may want to raise their glass.”

I am not a humorless person and I do enjoy wine, but I was shocked with the implications of so many responsible news outlets.

Let’s not kid ourselves – a serving of wine is 5 ounces – a tad over ½ cup. That’s not much. Epidemiological studies have shown that chronic consumption of more than 3 serving a day (15 ounces or 1½ cups) increases risk of fracture.

Moderation = good. Sensational headlines = bad.

Summer Training and Summer Nutrition

Summer is here!  I love this time of year!  The very beginning of summer is the best.  Three months ahead of vacation, sun and fun.  My summer running training is always a blast also.  I love the feeling of getting up early to avoid the heat and finishing my runs with the sun beating on my back.

This summer my training kicks of with preparation for the Olympic trials 10k, which will be held in Eugene, Oregon.  My legs have been feeling great and my workouts have been a breeze so I can’t wait!  The race will be on the track, so that means 25 laps!  As I have gotten older, this race scares me less and less because of the strength that I have built over the years, especially now that I have done a marathon.  When I was in college though, I will never forget toeing the line for my first 10k on the track.   I was so scared!  When the gun goes off however and the race starts at a steady pace (rather than a sprint), I quickly learned that I need to just find the right my pace rhythm and the laps just fly by.

Fueling for this race and for my training is the most important part of being a runner.  I obviously want to keep my bones strong and healthy in order to prevent injuries, but more importantly a lifetime of health.  I measure my nutritional success by keeping track of my menstrual cycle.  While us girls don’t usually like talking about our menstrual cycle, it is very important as athletes.  If we lose our period, we lose estrogen and estrogen is what helps us absorb our calcium keeping our bones strong.  It may not seem like a big deal if we lose our period on the outside, but inside we can be compromising our bone health.  Read More…

An Interview with Sherri Betz: spreading the word of bone safe exercises

Another one of our amazing American Bone Health representatives is Sherri Betz, owner of TheraPilates in Santa Cruz.  Sherri is a physical therapist who started
working with American Bone Health five years ago, because she was interested in promoting safe bone health exercises for people with osteoporosis. Sherri loves her affiliation “American Bone Health’s message is unbiased and evidence-based.  They have an incredible Medical and Scientific Advisory Board that sorts through the research and claims in bone health, so their information is always accurate, timely and helpful for patients

In addition to providing education programs in her community, Sherri serves on the Professional Education Committee and the Board of Directors. She advocated for
using technology for reaching more people and helped launch a podcast series for doctors. She also reviews applications from exercise professionals who wish to be listed as bone-safe practitioners on the website.

Sherri is passionate about helping people who have osteoporosis and low bone mass create a safe exercise programs to build and maintain bone strength.  Sherri explained, “In general, people who exercise are less likely to fall and less likely to have fractures, even if they have low bone density. People who maintain their leg strength through safe exercise can stay out of nursing homes! If we can keep people mobile and active, we can improve someone’s quality of life!”

Sherri is convinced that American Bone Health representatives can impact many people in their communities.  “The organization provides training and support so that volunteers will have the proper knowledge to go out and educate.  One hour a week teaching a seminar about osteoporosis prevention and bone health can have a huge impact.  If everyone could spare an hour to educate their communities we could reach the whole country in no time.”

Join the team!

The Deleterious Effects of Sugar Drinks

Approximately half of the American population consumes a sugar beverage every day, as revealed by a National Center for Health Statistics data brief .For the most part, the calories from these beverages are empty calories meaning that they pack a lot of calories for very little nutritional value. The average calories consumed through sugar beverages across all age groups is between 94 and 175; in terms of calories, this is equivalent to one or two glasses of skim milk. However, skim milk is quite nutrient-dense as it is a great source of calcium and protein as well as vitamin D and vitamin A if it is a fortified milk product. Replacing sugar drinks such as sodas with skim milk would be a very beneficial dietary modification most notably for bone health. Such a substitution would benefit bone health on two accounts. For one, calcium and vitamin D play big roles in the formation of healthy, strong bones. Secondly, the high level of phosphates in soft drinks combined with the low level of calcium actually acts to pull calcium from the bones leading to a weaker bone mineralization. To promote bone health, accompany your meals with a glass of skim milk instead of a soft drink!

Ploughs and Balance Poses

High impact advanced poses such as Sirsasana (headstand) or Sarvangasana (shoulder stand) might literally be bone crushing for individuals with low bone density. If you have low bone density or osteoporosis, you must avoid poses that have forward flexion – or rounding of the spine. Instead try doing Cobra poses that are considered extension poses to help you stretch and build strength without too much pressure exerted on your bones.

Balance is very important, as is proper alignment. So go slow and work up because for beginners, balance poses can lead to falls if you are not ready. Falls for people with low bone density or osteoporosis can lead to fractures! During my last yoga class, someone lost their balance and almost started a whole domino effect! Bad falls like these can throw off the vibe of the yoga session and impact others around you, not to mention potentially be dangerous! Start your balance poses with support, such as a block, and pay attention to proper alignment to work towards better balance.

The message you should take is to treat your yoga experience as a gradual process that need not be rushed. Pay attention to not only your mental ability and focus, but your physical abilities. Slow down and go easy. Your ultimate goal for your bones is to create a strong foundation, however slow the process may take.

1 2  Scroll to top