MARCYINCNY2's CalorieKing blog
Monday, Apr 19 2010 - My L4 and a New Goal
View MARCYINCNY2's food & exercise for this day
I reset my goal weight ten pounds lower than the goal CK had set for me when I got to the end of the silver program. Last fall a DEXA scan showed severe osteopenia in my 4th lumbar. Earlier this year when I was still trying to decide whether or not to take Actonel, I finally measured my height and found I was a good half inch shorter than I used to be.
I have since found out that people typically lose about 1 cm (0.4 inches) every 10 years after age 40. (Height loss is even greater after 70 and, in total, you may lose 1 to 3 inches in height as you age.)
So everything I've been doing to try to avoid this hasn't been enough to offset my genetic heritage. Until now I couldn't be sure what I was dealing with because my mother's osteoporosis has been, at the very least, influenced by the prednisone she's taken for her RA.
I started taking Actonel in February thinking I would do so for a year and see if it makes any difference but I'm not happy about it. I've been looking for alternative ways to deal with this and it seems the best way to put stress on my lower spine is to ADD WEIGHT!
Now if you want to stress the bones in your spine, you can add some weight to a back pack for your daily walk. Be sure the pack is tied securely so it will not bounce. Put in 1 package (1 lb of sand) to start. When that feels so easy that you do not even notice at the end of your walk, add another package so you are walking with 2 lbs of weight. You can keep adding packages of sand until you are walking with 8 pounds in your back pack.
Ah the incongruities of life.
I have since found out that people typically lose about 1 cm (0.4 inches) every 10 years after age 40. (Height loss is even greater after 70 and, in total, you may lose 1 to 3 inches in height as you age.)
So everything I've been doing to try to avoid this hasn't been enough to offset my genetic heritage. Until now I couldn't be sure what I was dealing with because my mother's osteoporosis has been, at the very least, influenced by the prednisone she's taken for her RA.
I started taking Actonel in February thinking I would do so for a year and see if it makes any difference but I'm not happy about it. I've been looking for alternative ways to deal with this and it seems the best way to put stress on my lower spine is to ADD WEIGHT!
Now if you want to stress the bones in your spine, you can add some weight to a back pack for your daily walk. Be sure the pack is tied securely so it will not bounce. Put in 1 package (1 lb of sand) to start. When that feels so easy that you do not even notice at the end of your walk, add another package so you are walking with 2 lbs of weight. You can keep adding packages of sand until you are walking with 8 pounds in your back pack.
Ah the incongruities of life.
2 comments so far.
2.
a decade ago
Have you had a vitamin-D test? If not, you might want to read up on the importance of adequate vitamin-D to process calcium. Also, I know you like to bike, which is good for aerobic benefit but does nothing to stress your bones. Walking is the way to go.
I have also heard that jumping is good but not if you already have osteoporosis. However, a mini-trampoline (they are called rebounders) might be ok. A neighbor of mine told me about the benefits of using one. I found one some time ago at a thrift store for $5. I had forgotten about it until now. Glad to be reminded in this roundabout way.
by SHADEAU
1.
a decade ago
I'm a little confused; the quote makes it seem like you would want to stress the bones in your spine? I'm a little slow on the uptake here.
:y:
I am sorry to hear that about your back troubles. But good for you for taking all possible steps to protect your health.
by NEIMANMARXIST