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I am 39 years old and diagonosed with osteoporosis a year ago. I broke both of my wrists playing basketball with my two boys. I have been on Actonel for about 6 months along with Vit. D and calcium. My Dr. just told me to limit my activities so I won't fall but does any one know. Can I run with my kids or ride rollercoasters, etc? Any help would be great. Thanks.
Exercise Osteopenia Actonel Falls Osteoporosis Cortisol Stress
Hi kdb2008:
Your question is a little general and difficult to answer. If you can post more specific information about your DEXA scores, previous fracture history and how you broke your wrists, nutritional and lifestyle habits, current exercise program and vitamin D test scores it would be easier to give you an accurate recommendation.
Hope this helps.
Woody McMahon
Reston/Herndon Osteoporosis Support Group Leader
Wendy,
my T-scores are -2.5 in my L1-L4, my left hip is -1.8 and the femoral neck in my left hip is -2.5. the last vit d test I had was in july of 08 at it tested at 39. I take 2000 iu a day with about 1600 mg of calcium a day. I walk at least 5 times a week for 30-45 minutes and use weights 2 x a week. I just started pilates 1x week a couple of weeks ago. The only risk factors I had for osteo were I am a white small boned female. I don't know of any one in my family who was ever treated for this. I am fairly active with both of my children. I ran track in high school and continued to run and walk during college and after. My diet consists of fruits veggies, dairy and pasta. I eat chicken or meat about 3 times a week. I was playing basketball with my boys tripped and fell backwards catching myself on the blacktop landing on my writst. This is the only fracture I have had.
Thanks for all of your help.
Hi kdb2008, if you are doing Pilates (mat or Reformer), please check www.therapilates.com. Sherri Betz (community member) has a podcast and print-outs for osteoporosis and Pilates. It's very important to have a qualified Pilates instructor that has knowledge of bone loss. Sandi
Hi kdb2008:
To start, here are the what I call these “The Big 5 for Healthy Bone:”
1. A diet that contains 50% fruits and vegetables. Fruits and veggies contain greater amounts of water and minerals with generally lesser amounts of animal protein.
2. Adequate water intake based on body weight. Water is very important in helping the kidneys regulate pH and detoxify the body.
3. Stress reduction activities to help lower cortisol, homocysteine and total body inflammation to reduce calcium loss.
4. Vitamin D3 levels in the 50–80 ng/mL (or 125–200 nM/L) year around confirmed by 25-hydroxyvitamin D testing.
5. Sufficient weight bearing exercise that includes balance training to reduce falls and stimulate muscle growth which is essential for bone strengthening determined by regular full body strength testing.
You'll notice right off your vitamin D levels need to be higher. Normal blood levels of vitamin D are important for everyone but especially if you have osteopenia or osteoporosis. Sun exposure is the ideal way to make vitamin D but it takes full body exposure for 15 to 20 minutes and it’s unlikely you’ll get enough in northern latitude states that way.
Your test results are low and should be retested every 6 months by a 25-hydroxyvitamin D test, Research has shown that 1000 IU is not enough to raise or maintain healthy vitamin D levels. Dr. Cannel makes a recommendation of 5000 IU daily for those who blood levels are deficient. Sometimes it is easier to have your doctor give you several larger vitamin D shots to boost levels quickly. D3 supplements are more biologically active in your body and respond more quickly.
The very best website I have found on the subject is Dr. Cannel’s at http://www.vitamindcouncil.org/.
I would make sure your adhering to the Big 5 and concentrate on getting your D levels up as soon as possible. Next I would fine tune your eating. Finally, make sure you have stress under control. It is probably the most important of the 5.
Hope this helps.
Woody McMahon
Reston/Herndon Osteoporosis Support Group Leader
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