June 16, 2004
Exercise vs. osteoporosis

KIMBERLY: What proactive steps do you all take to prevent or minimize the risk of osteoporosis?

JILL: I take calcium supplements and have stopped drinking carbonated drinks because I've been told they leach the calcium from your bones. The supplements combined with increased exercise actually improved the calcium levels in my bones, based on my last bone density test. I'm going back again in September for another scan and hope the gains continue. There are also daily regiments of medications other friends are taking but they're very corrosive on your stomach and throat, so I'm trying to avoid them if I can.

LAURIE: I should, but don't, take calcium supplements, since osteoporosis runs in my family. I do a lot of weight-bearing exercises, though, which are supposed to be good for the bones. I know I should take the supplements and I keep trying to do it but somehow never continue.

JILL: Laurie, have you had a bone density test? Then you'd know whether you're ok or whether you really should take the supplements.

LAURIE: Well, sort of. At my gynecologist they do a heel scan of some sort and I had very healthy bones. She told me I didn't need to get the full bone scan yet, but of course she said I should take supplements. I'll make another attempt!

JENICE: My doctor recommended that I take Viactiv, a chewy calcium supplement. But if you're large boned like I am and workout, is it really that much of a risk?

WENDY: Depends on how much dietary calcium you get. It's actually pretty hard to get to the RDA if you don't do a lot of dairy (I really don't like milk). I take calcium daily. The only reason for women not to, I think, is if they are prone to kidney stones or calcium deposits.

THERESA: You may be interested in this new study that showed exercise is more important than calcium in building bone strength in girls and young women. "Even when girls took in far less calcium than the recommended daily allowance, bone strength was not significantly affected," they found, but exercise really made a difference.


Comments

Please note that the study that found that soda leached calcium from bones has been widely discredited by the medical community. This was being discussed in one of my Weight Watchers meetings and a dr (just a regular meeting attendee) spoke up and told us this.

Posted by: Janet on June 16, 2004 01:36 PM

To avoid osteoporosis or perhaps even prevent it I recommend the following:

Avoid eating excessive protein, carbonated beverages, caffeine beverages, and dieting because all leach calcium from bones.

Do eat plenty of green leafy vegetables daily (5-9 servings of veggies). For example one cup of collard greens has more calcium than a cup of milk. One cup of collards is two vegetable servings. Consider taking daily doses of Black Strap Molasses which is high in calcium and iron (and inexpensive too). Last but not least, perform resistance training (progressive resistance) a minimum of three times a week.

Posted by: kimberly on June 16, 2004 04:58 PM

Good advice. Thanks, Kimberly. I'm going to go home and cook some collard greens. I'm not joking. I actually have a huge bag wilting in the refrigerator. But about that weight training....

Posted by: Jenice on June 16, 2004 04:59 PM

Re Janet's post, I recently read that the problem with carbonated beverages is not so much that they leach calcium from the bones, but that they tend to replace milk in the diet, especially with adolescent girls. I'm glad to hear that exercise is so beneficial--I don't want to give up fizzy drinks entirely!

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