Self Care Sunday ~ Osteopenia Treatment

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It’s been two weeks since I received my Osteopenia Diagnosis and found out I have to change the way I live to prevent progression to Osteoporosis. It’s important to note I am not a candidate for any of medications normally prescribed for Osteopenia that help build Bone Density. Therefore, I have to do it the natural way which is a lot more commitment and work for me.

The below meme reflects the simplified treatment plan the doctor gave me. I was advised to take Calcium with Vitamin D3 twice a day and to do weight bearing exercise with resistance bands. She advised me to avoid free weights until my bones are stronger and should not join a gym because of the COVID pandemic.  Therefore, my workout plan/routine should home based. It should be something I can do anywhere to make it easier for me to fit it in.
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I originally thought I would hire a personal trainer to help me develop a plan. However, I spent most of last weekend researching exercises and recommendations for post menopausal women over 50 for Osteopenia. I quickly realized I don’t need a personal trainer and I don’t need a gym. I found everything I need on the internet and especially on Youtube. I especially love Bob and Brad, two Physical Therapists. Their channel is great. I learned from them my exercise plan focus needs to be four pronged: Weight Bearing, Resistance, Posture and Balance. Weight Bearing and Resistance to build strong denser bones as well as build muscle around the bones for stabilization. Posture to prevent the round spine. Posture will also help with headaches. Finally, Balance is essential towards preventing trips and falls. Here’s one of their videos that is honestly good for just about anyone.

I am doing a phased approach. Remember, I am already a distance walker. So I normally walk three to five miles a few times a week and I shoot for 10,000 steps each day. The Weight Bearing, Resistance, Posture and Balance exercises I started last week are below. I am doing one set of each for the first few weeks and then I will add a second set for a few weeks. After I add the second set, I will increase resistance and weight.

  • 25 Squats – can use a chair for support. (Build strong legs and back)
  • Standing on one foot – 30 seconds each foot, can use a chair for support. (Build strong ankles for balance)
  • Side Steps – It’s described in Bob & Brad’s video.  I am doing it for two minutes throughout the day. (It’s very effective in building side legs, foot and ankle bones and muscles)
  • Neck stretch – 10 times, push the chin back in alignment with the neck. (Posture)
  • Doorway Stretch – 5 times for 10 seconds each.  Arms at a doorway and lean it. See the video.  (Posture)
  • Wall Push-Ups –15 to 20 each each day to start. (Upper body strength and Posture)

Since I am teleworking full time, I work these in throughout my day as I work. I found out last week I probably won’t be required to be in the office until sometime in 2021. They even told me I may be able to stay a 100% remote employee and just occasionally travel to DC instead of having a NJ based office. I should be able to maintain this plan going forward. I will say I noticed I was tire this week. I guess from the additional exercise every day plus the increased Calcium and Vitamin D3.
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Self Care Sunday ~ Osteopenia

osteopenia

A few weeks ago I had a phone call with a Functional Nutritionist. While on the call, he reviewed my most recent blood work. He noticed some numbers were a little off while still normal and told me it could suggest “early Osteoporosis” or Osteopenia. Since I am 53 years old. I am post menopausal and I broke a bone when I was 51 years old. He suggested I ask my General Practitioner for a Dexascan for a baseline. I had my Dexascan last week and this week I learned I do in fact have Osteopenia.

What is Osteopenia? Osteopenia means there is a loss of Bone Density; the bones are not as porous as they should be. However, the density isn’t low enough to be considered Osteoporosis. When my doctor called me with the results, she told me I was not a candidate for the medicine that is often used to treat Osteopenia. I have other complications including an arrhythmia and arthritis in my left jaw, both could be negatively impacted by the medicine. That means I will need to work to improve my Bone Destiny and reverse Osteopenia naturally.

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My doctor suggested I take Calcium with Vitamin D twice a day. She told me Weight Bearing exercise is an essential requirement for me to build Bone Destiny and suggested I use resistance bands instead of using any type of free weights. Additionally, I need to improve my posture and balance to prevent falls. I can use Yoga and Tai Chi poses for that. Lastly, she suggested I may want to have a session with a personal trainer to develop a home based training program because I should not be joining or going to a gym due to COVID pandemic. I reached out to a personal trainer over the weekend. We are coordinating schedules for private sessions in my home.

Since receiving the diagnosis, I’ve doing some research and coming up with a game plan. I am already naturally active. I am walker. I distance walk a few times a week and get 10,000 steps per day.  Since Friday, in three days, I walked 43,000 steps.  I enjoy walking but it’s not enough. I need the weight bearing, resistance, posture and balance work.

I am sharing this information in case anyone else needs it.  If you over 50, you may want to bump up your calcium and get some weight bearing exercise before you lose Bone Density too 🙂

Osteopenia

(C) 2020 Highest Good Holistic HealthCoaching, LLC – All Rights Reserved

Everything is always working out for my highest good

💙🦋 Loving Kindness Prayer💙
May you be safe
May you be healthy
May you be happy
May you be loved

DISCLAIMER: Poetry, views, thoughts,and opinions expressed on this blog belong solely to the author and Highest Good Holistic Health Coaching, LLC

Protected by Copyscape Online Copyright Search DMCA.com Protection Status