Yes, we know. Calcium is an essential part of a bone health diet. Kudos to the dairy industry for making the two synonymous. And while it’s not necessarily a bad thing to think of calcium – or even dairy – when we think bone, calcium certainly isn’t the end of the story. Indeed, if we stop there, … [Read more...] about Nutrition for Bone Health: There’s More Than Just Calcium
Articles
Core Strength and Osteoporosis
Welcome to lesson seven of your email course, Exercise Recommendations for Osteoporosis. This lesson is the final lecture in the course in which I cover core strength and osteoporosis. In this lesson I discuss a topic often overlooked in osteoporosis exercise: core strength. Why does core … [Read more...] about Core Strength and Osteoporosis
Yoga and Osteoporosis
Welcome to lesson six of your email course, Exercise Recommendations for Osteoporosis. Today we will cover yoga and osteoporosis and specifically how to practice safe yoga when you are concerned with your bone health. I also have a 20 minute Hatha Yoga routine you can follow. It is from my Hatha … [Read more...] about Yoga and Osteoporosis
The Sleep Solution
If you have sleeping problems you should read The Sleep Solution — Why Your Sleep is Broken and How to Fix It by Dr. Chris Winter. Most nights my sleep is “fragmented” — meaning that more nights than I like I wake up and when I wake up I experience problems getting back to sleep. I suffer from … [Read more...] about The Sleep Solution
Can Osteoporosis be Reversed?
Many of my new clients ask: can osteoporosis be reversed without pharmaceuticals such as Fosamax or Prolia? Depending on their specific circumstances, osteoporosis can be reversed with a combination of therapeutic exercise and good nutrition. I cover each of these in detail in this blog article. I … [Read more...] about Can Osteoporosis be Reversed?
Hyper Vest Elite Review
The people at Hyperwear just introduced their next generation weighted vest, the Hyper Vest Elite. They asked me to review the vest and share my finding with you. Here goes! Hyperwear Hyper Vest Elite Hyperwear builds the best weighted vests on the market today. Four years ago I reviewed … [Read more...] about Hyper Vest Elite Review
How to Get Rid of Dowager’s Hump
Many of my patients are concerned that they will develop a Dowager's Hump. As a result, I often get asked by patients, both young and old, how to prevent or how to get rid of Dowager's Hump. How to Get Rid of Dowager's Hump In this blog post on how to get rid of Dowager's Hump we cover several … [Read more...] about How to Get Rid of Dowager’s Hump
Safety Tips on Cutting Grass
Individuals with osteoporosis or low back pain and people recovering from either a hip replacement or knee replacement need to pay special attention to their movements when mowing the lawn. I cover these safety tips and more in this blog post on cutting grass. If you have osteoporosis, … [Read more...] about Safety Tips on Cutting Grass
Weeding the Garden Safety Tips
I encourage my clients to follow these safety tips for weeding the garden. They are especially appropriate for those individuals with osteoporosis, osteopenia, and low bone density because these individuals are at risk of fracture risk of a compression fracture. These guidelines are also applicable … [Read more...] about Weeding the Garden Safety Tips
Eight Shoveling Safety Tips
Shoveling is an essential part of the gardening experience. However, poor shoveling technique can lead to back, shoulder and neck pain. For those individuals with osteoporosis, it can cause compression fractures. To avoid these outcomes, I provide eight shoveling safety tips I encourage my patients … [Read more...] about Eight Shoveling Safety Tips
Twelve Raking Leaves Safety Tips
Here are twelve safety tips for raking leaves. When fall arrives and the leaves accumulate in the yard, I encourage my patients to follow these tips — especially those with osteoporosis, osteopenia, or low back pain. Twelve Safety tips for Raking Leaves Face your leaves while you rake. … [Read more...] about Twelve Raking Leaves Safety Tips
Hip Hinge Exercise and Standing Forward Bend
The forward bend position occurs when people do certain exercises, Yoga and Pilates poses, and day-to-day movements. When done incorrectly, they can cause flexion of the spin. This can be problematic. But this forward flexion does not have to happen — if you learn to move correctly. The hip hinge … [Read more...] about Hip Hinge Exercise and Standing Forward Bend
Band Walks Exercise
The Band Walks exercise for Athletic level is part of the strength training in the Exercise for Better Bones Program. This exercise targets muscles in the hip abductors and back as well as bones in the hips and spine. In the video I demonstrate how to perform this exercise. Band Walks Exercise … [Read more...] about Band Walks Exercise
Step Up Variations
In this blog article I will demonstrate three step up variations. Each step up exercise is part of the Exercise for Better Bones program and can also be considered step up for balance exercise variations. Step Up Variations The three step up variations are: Step Up Exercise • Active Level … [Read more...] about Step Up Variations
Back Exercises for Osteoporosis
This blog article will cover two effective osteoporosis back exercises that are part of the Exercise for Better Bones program. Osteoporosis Back Exercises The two osteoporosis back exercises are: Swiss Ball Pullover with Single Dumbbell • Athletic Level Swiss Ball Pullover with Two … [Read more...] about Back Exercises for Osteoporosis