Sandy (age 51) was worried that as she got older she was going to end up like her mother – bent over, fragile, weak and breaking bones easily. At her next appointment with her OBGYN he ordered a bone density test. Sure enough… Sandy showed signs of Osteopenia (reduced bone mass) in her spine and actual Osteoporosis (actual brittle and fragile bone tissue) in her left hip. Her doctor immediately told her to start taking 1200mg of calcium daily along with Boniva (osteoporosis drug).
She immediately (out of fear) went to the local drug store and bought a calcium supplement and started taking it. Waiting a full year, Sandy went back for follow up tests to see how well her bones were doing. She was having a number of new symptoms and had attributed it to “just getting older”: aches and pains in the joints, 2 bouts of kidney stones during the year, ringing in the ears, fatigue, constipation… but she was doing what her “doctor” told her to do and she didn’t want to end up like her mother!
Her doctor pretty much ignored all of her new symptoms asked if she had been taking her calcium and her Boniva… and then gladly ordered a bone density test expecting great results.
Sandy’s test came back. It was worse. The T-score for her spine had gone from -1.2 to -2.9 indicating osteoporosis had now developed where before it was osteopenia. The T-Score in her hip had gone from -2.6 to -2.9 indicating that the osteoporosis had increased in her hip.
(T-score is the number of units — called standard deviations — that your bone density is above or below the average.)
Sandy was mortified. The doctor just stated that she needed to increase her calcium and then switched her to another more “potent” drug.
You don’t want to know what happened the next year.
That’s when Sandy ended up in our office. She was confused and so let down that this was happening to her. She felt horrible as her symptoms only increased. All she knew was that she had put her faith in her doctor and now she was ending up like her mother!
I went over a health survey with Sandy and found out that she was drinking 2 cups of milk daily, eating lots of vegetables, taking her calcium supplement and a multi vitamin, eating lean meats, had a sugar craving that was out of this world, 2 cups of coffee daily, whole wheat breads, stayed out of the sun as much as possible, never exercised (too busy). We went over all of her “symptoms”: fatigue, bloating, digestive issues, constipation, aches and pains, high blood pressure had now developed, ringing in the ears was off and on, T-Scores getting lower and lower, she had shrunk about 1⁄2 inch in the last two years. She had surgery in the past year to remove her gallbladder due to gallstones. Her urinalysis for the last 2 years always showed some signs of blood in the urine (likely due to kidney stones). Menopausal symptoms of hot flashes and night sweats and sleep problems were all occurring. She had developed ulcers and was having tons of issues with acid reflux that just wouldn’t resolve no matter what she took or ate. She was one unhappy mess.
I asked her a simple question, “did her medical doctor do a blood test and if so, was her calcium in range?”. She said she never saw the test results but her doctor never mentioned it so she assumed all was good.
NOTE: NEVER ACCEPT WHAT ANY HEALTH PRACTITIONER TELLS YOU VERBALLY. ALWAYS GET COPIES OF ANY AND ALL TEST RESULTS SO THAT YOU CAN SEE WITH YOUR OWN EYES WHAT IS OUT OF RANGE
She called her doctor’s office and had them fax over the most recent tests. Sure enough… her calcium was just fine in the serum blood test. I showed her the results. She looked up at me and said, “then why did he tell me to take 1200mg of calcium every single day?”
EXACTLY! “WHY” indeed!
Her doctor was sadly following the “Universal Recommendation for All Patients” (the medical profession’s actual wording, not mine!): “Advise all individuals to obtain an adequate intake of dietary calcium (at least 1,200 mg per day, including supplements if necessary). Lifelong adequate calcium intake is necessary for the acquisition of peak bone mass and subsequent maintenance of bone health.”
Notice that this does NOT take into account that you are an INDIVIDUAL and UNIQUE. This does not take into account whether or not your body is even absorbing and utilizing the calcium correctly.
The rest of the “standard of care” from medical doctors includes drugging utilizing Bisphosphonates – a type of “medication” approved by the FDA for “treating” osteoporosis. Some of the brand names are: Fosamax, Boniva, and Reclast. Guess what the side effects are: Gastrointestinal problems such as esophagus and gastric ulcers, osteonecrosis of the jaw, visual disturbances, atrial fibrillation (A-Fib), nausea, and severe fractures (after 5 years of taking the drugs). One drug that is truly wicked (in my opinion) is FORTEO – a synthetic parathyroid hormone that was approved about 10 years ago. Forteo has been shown to increase risk and cause bone cancer, leg cramps, and dizziness. The standard of care also includes synthetic estrogens, other drugs, etc.
Fortunately, there are actions you can take to help your bones become (and remain) strong as you age. And while the most critical time for building a foundation for good bone health is up until your mid twenties, that doesn’t mean what you have is what you get thereafter. Most people think of the skeleton as being very static, and that it doesn’t change. In reality, we replace our skeletons about every 10 years—skeletons are always undergoing this constant process of remodeling. – Dr. Marie
Drug Companies Create the Market
The diagnostic criteria of BMD used by drug companies, and almost all doctors, were set up by the World Health Organizations (WHO). The WHO established the bone density (BMD) of young white women as “normal,” and as the standard by which to judge the bones of older women. Your suspicions should be raised by knowing a key meeting for the WHO group defining the diagnosis of osteoporosis was funded by three pharmaceutical companies.
The second step in “disease mongering” is to aggressively search for older women with bones less dense than those of young women. In order to increase the number of “sick women” in need of medications, pharmaceutical companies encourage women to have their BMD measured by promoting testing through medical doctors, and by conveniently providing free or low-cost testing at shopping centers, workplaces, and health fairs. Realize, because of changes in a woman’s physical activity, her levels of female hormones, and her reproductive role, her bones naturally become less dense as she becomes older. This change in her BMD does not mean she is now “diseased,” but rather that the demands on her skeletal tissues have changed with normal aging.
The truth is that for most people the risk of a fracture is low and/or distant (limited mostly to the very elderly) and the benefit from any drug is small. Furthermore, while bone density is associated with fracture risk, this test is not accurate enough to guide doctors to proper treatments. A recent analysis of 11 separate study populations and over 2000 fractures found that bone mineral density “cannot identify individuals who will have a fracture.” The authors concluded, “We do not recommend a program of screening menopausal women for osteoporosis by measuring bone density. In other words, BMD testing does not accurately identify women who will go on to suffer a fracture as they age, and is, therefore, unable to accurately distinguish women at low risk of fracture from those at high risk.
There are characteristics which will predict a woman’s risk for future fractures more accurately than BMD, such as her age, having a close relative with a history of a serious fracture, her activity level, and her overall quality of health. The reason for this is because fractures are due to poor overall bone quality, and not directly the result of a lesser amount of calcium found in her bones by testing.
Interestingly “the findings of research on the use of calcium supplementation to prevent fractures in older adults are mixed. For the most part, the observational evidence does not show that increasing calcium intakes reduces the risk of fractures and falls in older adults. For example, a longitudinal cohort study of 1,490 women age 42 to 52 years at baseline who were followed for 10–12 years found that fracture risk was not significantly different in calcium supplement users (some of whom also took vitamin D supplements) and nonusers, even though supplement use was associated with less BMD loss throughout the study period. The U.S. Preventive Services Task Force (USPSTF) concluded with moderate certainty that daily doses of less than 1,000 mg calcium and less than 400 IU (10 mcg) vitamin D do not prevent fractures in postmenopausal women and that the evidence on larger doses of this combination is inadequate to assess the benefits in this population [40]. The USPSTF also determined the evidence on the benefits of calcium supplementation alone or with vitamin D to be inadequate to assess its effect on preventing fractures in men and premenopausal women.” – National Institute of Health
The Reason BMD Is Inaccurate
Bones are made of living tissues. Minerals, like calcium, are deposited within these tissues. Osteoporosis is caused by the disintegration of this vital structural material, which is made up of proteins, fats, minerals, and many other biologically active substances. When the bone tissues disintegrate, calcium is also lost. The loss of calcium seen on the BMD is misinterpreted to mean osteoporosis is caused by calcium loss – this is not true. Calcium is only one element necessary for the proper development of bone, and its presence alone cannot compensate for degenerating tissues.
Confirming this poor association of calcium (BMD) and bone strength is the observation that “bone building drugs,” such as HRT and Fosamax, show a decrease in risk of fracture with very little improvement in BMD. One classic example of how “nice-looking bones,” with high BMD, can actually be very weak bones, is seen with fluoride treatment of osteoporosis. This mineral supplement noticeably increases bone density, yet at the same time bone fragility and fractures are dramatically increased because the bone tissues are sickened by the treatment.7 Surprising for many people is the fact that taking calcium supplements can actually suppress the growth of bone tissue (by suppressing parathyroid hormone activity) and increase the risk of fractures.
What Organizations Say about BMD
Pharmaceutical industries provide funding for sham “consumer organizations,” such as the International Osteoporosis Foundation, to promote their agenda. Here is what this industry front says about BMD:
“Bone mineral density (BMD) measurements are effective in assessing fracture risk, confirming a diagnosis of osteoporosis and monitoring the effect of treatment.”
Other phony industry-sponsored “consumer organizations” with similar support for BMD and treatments are the US National Osteoporosis Foundation and the Osteoporosis Society of Canada.
Now consider these assessments of the value of BMD made by organizations not supported by industries:2
Office of Health Technology Assessment, University of British Columbia:
“Research evidence does not support either whole population or selective bone mineral density testing of well women at or near menopause as a means to predict future fractures.”
The International Network of Agencies for Health Technology Assessment:
“The currently available evidence does not support the use of BMD screening in combination with hormone replacement therapy or intranasal salmon calcitonin treatment.”
Canadian Task Force on the Periodic Health Examination:
“Widespread bone mineral density screening is inadvisable at present.”
U.S. Preventive Services Task Force:
“There is insufficient evidence to recommend for or against routine screening for osteoporosis with bone densitometry in postmenopausal women.”
Swedish Council on Technology Assessment in Health Care:
“There is no scientific basis for recommending bone density measurement in mass screening, selective screening, or as an extra component in health check-ups of asymptomatic individuals (opportunistic screening).”
University of Newcastle Osteoporosis Study Group, Australia:
“In summary, the measurement of BMD is not a useful screening test for the identification of women at high risk of hip fracture and requiring preventative treatment with estrogens.”
Effective Health Care Bulletin, U.K:
“Given the current evidence, it would be inadvisable to establish a routine population based bone screening program for menopausal women with the aim of preventing fractures.”
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Bisphosponates such as risedronate (Actonel), alendronate (Fosamax), ibandronate (Boniva), zoledronic acid (Reclast), and pamidronate (Aredia) are used to treat and prevent osteoporosis—or, bone thinning—which occurs when the bones lose calcium and other minerals that help keep them strong and compact
WHAT ARE SIDE EFFECTS OF BISPHOSPHONATE DERIVATIVES?
Some of the common side effects include:
- Diarrhea
- Nausea
- Vomiting
- Myalgia (muscle pain)
- Stomach upset
- Weakness
- Abdominal pain
- Headache
- Tiredness
- Constipation
- Loss of appetite
- Heartburn
- Severe musculoskeletal pian
- Hypocalcemia (lower calcium
- Esophageal Cancer (if taking orally)
- Mouth sores
- Bloating
- Flatulence (gas)
- Ocular inflammation
- Leg cramps
- Back pain
- Arthralgia (pain in one or more joints)
Other rare side effects include:
- Chest pain
- Dizziness (feeling faint, weak, or unsteady)
- Flu-like symptoms (such as fever, chills, muscle/joint aches)
- Weight loss
- Numbness or heavy feeling in the jaw
- Difficulty breathing
- Hypocalcemia (low blood calcium level)
- Urinary tract infection
- Hypertension (high blood pressure)
- Afib
- Severe suppression of bone turnover
- Subtrochateric femoral fractures
- Asthenia (abnormal physical weakness or lack of energy)
- Severe muscle spasms
- Irregular heartbeat
- Insomnia (trouble falling and/or staying asleep)
- Swelling of the face, throat, tongue, lips, eyes, hands, feet, ankles, or lower legs
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Back to Sandy…
We sat down with Sandy and educated her on a few key points. She was going to need to test her Vitamin D3 status correctly (her doc had left this out!), balance her hormones naturally (no synthetic drug versions of hormones), start weight bearing exercises (yep… I said WEIGHTS!), get most dairy out of her diet (sounds controversial doesn’t it?), get control of her sugar cravings (handle her possible insulin resistance), increase her protein (and make sure she’s digesting that protein well), and most importantly… get tested correctly for her calcium.
So how do we test for calcium if we’re not going to use the serum blood test results as a guide?
If we go back to Sandy’s blood test results… her calcium was fine in the serum blood… but obviously she was having calcium build-up in other parts of her body: gallbladder (gallstones are calcium!), kidney (kidney stones are calcium!), joint pains (calcifications), etc. She was taking all that calcium in her diet as well as through high amounts of supplementation and the calcium was NOT GOING WHERE IT NEEDED TO GO! It was depositing in her kidneys, gallbladder, joints, etc. The more calcium she took the worse she got! Truly she was headed for heart disease as well.
Here’s the deal…. If we have the ability to track the extent of the calcium deposits outside of your bones – this would give us a very important indication as to whether your health is headed in a positive or a negative direction. We could then recheck calcium status several months later to make sure the new interventions have not resulted in any new calcium accumulation or ensure that excess accumulation in the tissues is being removed.
There are a number of different ways to track calcium status. Hair Tissue Mineral Analysis (HTMA), when properly understood and interpreted, can provide an inexpensive and fairly accurate reflection of calcium status throughout the whole body. Echocardiography, or ultrasound of the heart, gives a good reflection of the calcium that has abnormally deposited in the proximal aorta and the valves of the heart.
New research published in the British Medical Journal indicates men and women over 40 who take calcium supplements increase their risk of heart attack by 30%, compared to people who don’t take the supplements. The study points out that often, people take calcium supplements hoping that this will reduce their risk of breaking bones, even though in actual fact, taking more calcium only reduces bone fractures by a marginal amount.
Another provocative study just announced that taking calcium supplements can cause brain lesions (lack of blood flow and “subsequent neurological damage”).
Correctly supplementation and diet is vital if you have thinning bone tissue. Zinc, Copper, B6, magnesium, B12, Vitamin D3, K1, Omega 3, and Strontium, might also be necessary. I always advise correct testing (standard blood serum tests along with Hair Tissue Mineral Analysis), to determine what your body might need. Taking supplements that are not truly necessary can create further imbalances in your body’s health.
THE ROLE OF PROTEIN IN BONE HEALTH
Adequate dietary protein is essential for optimal bone mass gain during growth and also for preserving bone and muscle mass with ageing.
Protein intake in youth
In childhood and adolescence, protein plays a key role in bone mass acquisition. At this stage of life, undernutrition, including insufficient caloric and protein intake, can severely impair bone development. Low protein intake lowers both the production and action of Insulin-like Growth Factor (IGF-1), which enhances bone formation. In addition, IGF-1 stimulates the intestinal absorption of the bone mineral elements calcium and phosphate, via an increase in the renal production of calcitriol, the hormonal form of vitamin D. In addition, IGF-1 directly stimulates the renal tubular reabsorption of phosphate. During growth and pubertal maturation, impaired production and action of IGF-1 due to low protein intake may result in reduced bone development. A positive correlation between protein intake and bone mass gain can be detected in children.
Protein intake in seniors
Dietary protein intake plays a critical role at older age. Bone mineral density (BMD), an important determinant of bone strength, appears to be positively associated with dietary protein intakes – variation in protein intakes within the normal range accounts for 2–4% of BMD variance in adults . Seniors with decreased protein intake are also more vulnerable to muscle weakness, sarcopenia and frailty, all contributing to increased risk of falling.
Adequate protein intake is particularly important for seniors with osteoporosis, and those at risk of malnutrition due to acute or chronic illness, or recovering from an injury. Special considerations should be given to:
- In the elderly with osteoporosis, higher protein intake (≥ 0.8 g/kg body weight/day, i.e., above the current RDA) may be recommended. Protein intake is associated with higher BMD, a slower rate of bone loss, and reduced risk of hip fracture, provided that dietary calcium intakes are adequate
- Correction of poor protein nutrition in patients with a recent hip fracture has been shown to improve clinical outcomes. The duration of hospital stay of elderly patients with hip fractures can thus be shortened
Protein in the diet
A balanced diet with sufficient protein intake, regardless whether of animal or vegetable source, benefits bone health when accompanied by adequate calcium intake.
Foods high in protein include dairy foods, meat, poultry and fish, as well as eggs. Vegetable sources of protein include legumes (e.g. lentils, kidney beans), soya products (e.g. tofu), grains, nuts and seeds.
TOE STRENGTH!
Shocking: declining toe strength is the single biggest predictor of falls in an aging population!
Toe strength decreases 35% from young to old age. Remarkable! By the time you’re 85 years old you will have lost 75% of your toe strength from where you peaked. You should be able to press 10% of your body weight through your big toe and 7% of your body weight through toes 2 through 5 while seated and leaning back. You should be able to flex your toes UP BY AT LEAST 35 DEGREES.
YouTube will provide you with tons of free videos showing you exercises that should be done daily.
Ankle, calf strength and toe strength are the main areas to strengthen to stabilize your whole body.
EXERCISE:
It is also vital to include exercise in your handling of osteoporosis. Bones grow and strengthen in response to stresses placed on them through weight-bearing type exercises. Weight- bearing exercise is exercise in which you force your body to support weight (your own included) while exercising. Studies have shown that these types of exercise can help slow down the rate of bone loss and osteoporosis, and therefore reduce fractures. It does this by directly stimulating bone formation. Then, it strengthens muscles that in turn pull and tug on bones. This pulling action actually causes the bones to become denser and stronger. Weight-bearing activities at any age benefit bone health. Studies have shown that even people in their 90’s can increase bone mass with weight bearing exercise.
DON’T BE SO PREDICTABLE
For women concerned about osteoporosis or weight gain as they age… there is NOTHING that beats working out with heavy weights.
Now before you get all wigged about pumping up like a guy… that’s literally not possible unless you “juice” with high testosterone or other meds. Here are a few facts for you:
- You are guaranteed to lose bone mass if you DON’T do resistance type exercise (not only walking and yoga, but WEIGHTS! PUSHING AND PULLING)
- Estrogen is VITAL for bones
- Testosterone is VITAL for bones … in fact, a woman has more testosterone than estradiol – 5 to 10X more! (mind blown! But it’s true). Sure… men produce 7 to 8 times as much testosterone as us… but we still need the amount our bodies normally make.
- Diet is important. Alcohol and high-fat diets mixed with simple carbs (sugars, bread, crackers, desserts) leach calcium out of the bone. Eat mainly plants, and ensure your protein is high ( .8 – 1 gm per pound of body weight), remove alcohol and oils, and finally … variety is key (lots of fruits and veggies and good fats; nuts, seeds, etc.)
- YOU MOST LIKE DO NOT NEED MORE CALCIUM. But you most certainly do need to increase your absorption of calcium. Taking more calcium when you’re not using it correctly is a disaster waiting to happen: heart attack, gallstones, kidney stones, strokes, and osteoporosis!
“If exercise is at the top of the list, what should I be doing?” “Body pump classes or pilates and yoga?” “But what about my spin classes?” “I walk every night.”
Sorry sweetheart… those are all great… but… not enough for osteoporosis. Oh sure, ANY movement helps … but you need a lot of help! You’ve most likely NOT been exercising for years… you want the 2 maybe 3 times a week of yoga or walking to fix what you’ve ignored for years…. all while you still eat the same… and hormones are on the downswing?
Nope… you’re going to have to step up your game if you truly want to reverse osteoporosis/osteopenia.
Bones grow and strengthen in response to stresses placed on them through weight-bearing type exercises. Weight- bearing exercise is an exercise in which you force your body to support weight (your own included) while exercising. Studies have shown that these types of exercise can help slow down the rate of bone loss and osteoporosis, and therefore reduce fractures. It does this by directly stimulating bone formation. Then, it strengthens muscles that in turn pull and tug on bones. This pulling action actually causes the bones to become denser and stronger. Weight-bearing activities at any age benefit bone health. Studies have shown that even people in their 90’s can increase bone mass with weight bearing exercise. – Dr. Marie
Lifting heavy weights for low reps can be an effective way to build both muscle and strength. If you only lift heavy and with low reps, you may be missing out on the benefits of doing higher reps for adding muscle size.
Most of the time when women go to the gym or start out with free weights… they go light and low in an effort to not feel the “pain” after working out or out of fear of “getting pumped” like a guy. Well.. you won’t build muscles like a guy so let’s take that off the table. And you should never feel “PAIN” but you might feel a bit sore after working out the next day or so… and that is lessened by proper recovery (eating enough protein, hydrating, breathing techniques, and sleep all help with that.)
What you need to do is pick up the heaviest you can without losing proper form. There are two schools of thought:
- Work 8 to 12 reps per exercise; 3-4 exercises with a 30 second rest in between sets; 4 sets. Form should never suffer.
- Work 3-5 reps per exercise with the last rep or 2 to be almost undoable; 3-4 exercises with a 2-5 minute rest in between sets. 4 sets. Form should never suffer.
Research has proven that lifting within the 8- to 12-rep range is best for muscle growth, but it’s not the only way to grow. In fact, if you stick with it too long your gains will likely stall. Translation: Don’t be too predictable.
Besides, higher and lower reps have advantages, too. Higher reps maximize blood volumization and stamina. Lower reps are best for boosting strength. And both can generate growth.
For this reason, the best strategy is likely a mixture of rep ranges. Alternating between high and low reps
Let’s look at a typical set for a woman starting out with a simple basic training session to do at home:
Upper body SET
**Bicep curls: choose a weight that is hard but doable (might be 5-8 pounds) Start with a medium-weight dumbbell in both hands hanging at your waist with your palms facing forward. Tighten your core, and using only your biceps, curl the weights up toward the front of your shoulder. Hold for one second at the top, then lower in a slow, controlled fashion. When you lower them feel your tricep engage in the back of the arm. Then repeat 8X’s
**Dumbbell should press: again… choose a weight that is hard by doable to start with. Bring two medium-weight dumbbells into the front-rack position, meaning you hold them at the level of your clavicle. Your knuckles should face toward your body. Keep your elbows down and your gaze forward. Tighten your core and without moving your lower body, use your shoulders to press the dumbbells straight overhead until your arms are fully extended. Bring them down slowly in a controlled manner. After a few reps, you should begin to feel if one shoulder is weaker than the other. Repeat 8X’s (remember… you’re still on your first SET)
**Dumbbell bent over rows: This is an excellent free-weight back exercise to strengthen your upper back. Let’s go a little heavier… choose 8 to 10 pounds. Start with your feet hip-width distance apart and a dumbbell in each hand. Hinge forward at the hips while keeping your back flat. Keep your knees slightly bent. Tighten your core and pull the dumbbells toward your ribcage. Focus on activating your lats. (google “lats”). It may help to imagine you have a set of wings on your back, and you’re squeezing them together at the top of the movement. Hold for one second, then slowly lower the dumbbells. Repeat 8X’s.
**Dumbbell triceps kickbacks: It helps to use a bench or chair for this free-weight triceps exercise. Let’s go back to 5 pounds on this one. Place your left hand and left knee on the bench or chair. Your left arm should be straight. Pick up the dumbbell in your right hand. Pull your right elbow back so that the dumbbell hovers around your ribcage. Keeping your body tight and still, extend your right arm behind you, using your triceps muscle to move the weight. Pause for one second with your arm extended, then slowly bend your elbow to return to the starting position. Do 8 to 10 reps on each side.
TOES
**Stand on one leg (raise the other leg to a 90 degree angle in front of you) for 1 full minute without holding on to anything (make sure a chair or wall is close to give you something to hold if you start to fall. Work up to a full minute each leg.
**Big toe self mobilization. Simple sit down and pull your foot toward your body, grab your big to, pull it back and forward, 10 x then side to side 10 x.
**Toe Walks. This one is super simple…. Stand up on your tippy toes and walk forward 20 steps, backward 20 steps and sideways 20 steps. This works your toes, arches and calves. You can even do this with weights to progress.
You just completed your first full SET. Well done… take a 1 minute break… get a sip of water… and do it all over again… Do a total of 3 sets of all the above
WHOLE BODY SET
This is an easy one… easy but hard. Ever heard of a “farmer’s walk”. It looks just like it sounds… think of a farmer carrying two heavy milk buckets from the barn to his house. That’s a FARMER’s WALK. It literally works the whole body by stimulating quads, hamstrings, glutes, calves, erectors, upper back, traps, lats, abs, biceps, triceps, obliques, transverse and rectus abdominis, lower back, forearms, and hand muscles. Geez, I can’t think of another exercise so inclusive. Because the FARMER’S WALK is so simple and safe you should use really heavy weights for this. Beginners should start with 25 pounds in each hand. You can use dumbbells or kettlebells for this.
- Start by selecting appropriately weighted dumbbells and placing them on the floor on either side of your body.
- Reach down, bending at the hips and knees, and grasp the dumbbells in each hand. Deadlift them up by extending your hips and knees, keeping a neutral spine throughout. No arching your back or leaning over as you walk!
- Hold the dumbbells at your side with a firm grip. Stand tall, keeping your shoulders, back, and core tight.
- Initiate the movement by walking forward at an even pace with your eyes focused straight ahead of you. Don’t bend your neck looking down… look forward.
- Complete the desired amount of steps 12-20, come to a stop, and place the dumbbells down while keeping a tight core and neutral spine. The most important safety aspect of the farmer’s walk is to keep a neutral, or straight, spine throughout the movement to avoid injury.
- Rest for 1 minute and repeat 4x’s; this 1 exercise is a full set! You can vary this up each time you do it by walking normally or tiptoeing or holding weight in only 1 arm going forward and switching to the other arm coming back.
The next time you do this you might try doing each exercise with 8 to 10 or 15 pounds and only doing 3 to 5 reps of each move… and still do 4 SETS total. Mix it up. This is a great start for you… now add in some planks to finish it off (30 seconds to 2 minutes each).
Well done! You did it! You’re off and running to build muscle and strengthen those bones!
What about hormones? What part do they play?
Estrogen is the major HORMONAL regulator of bone metabolism in women and men. Therefore, there is considerable interest in unraveling the pathways by which estrogen exerts its protective effects on bone. While the major consequence of the loss of estrogen is an increase in bone resorption, estrogen deficiency is associated with a gap between bone resorption and formation, indicating that estrogen is also important for maintaining bone formation at the cellular level. Direct estrogen effects on osteocytes, osteoclasts, and osteoblasts lead to inhibition of bone remodeling, decreased bone resorption, and maintenance of bone formation, respectively. Estrogen also modulates osteoblast/osteocyte and T-cell regulation of osteoclasts.
In most cases, you will also take progesterone hormones along with estrogen. This is because taking estrogen alone increases your risk for uterine cancer, while the combination of estrogen and progesterone greatly reduces this risk. However, if you have had a hysterectomy, involving the removal of your uterus, or were born without a uterus, you can safely take estrogen alone because you have no risk for developing uterine cancer.
The ideal time to begin estrogen replacement therapy is during early menopause. But many doctors believe that the bone-preserving benefits of estrogen therapy can still be achieved even if started more than a decade after menopause.
So how is Sandy doing today? I’m glad to tell you that after changing her lifestyle, cleaning up her diet, getting to the gym 3 times a week, and following a correct supplementation plan based on her Hair Tissue test results and others, (she stopped the calcium supplementation), her latest T- Scores had improved dramatically and she’s no longer showing osteoporosis in her hip (it went to Osteopenia status) and her spine is perfect! It took a little over a year of hard work… She has not had any stones, her fatigue has improved immensely, she’s lost weight, is off most drugs (still working on her blood pressure), no more ringing in the ears, aches and pains improved by 80%, no blood in urine, sugar cravings are gone. It took some work to also get her hormones balanced but she feels great now, finally sleeping and no more hot flashes. She now knows what she needs to do to be healthy and happy.
If any of this sounds like you, give us a call. We’re here to help you. (337)-989-0572
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