Here’s my bone-strengthening playbook
It's perfectly normal to lose bone as we age and we don't need to label it a disease that needs to be cured. That said, we can't deny how important it is to address strength, balance, posture, and stress reduction every day to stay in the longevity game.
When I discovered I had low bone density in my hip and femur bones I didn’t waste any time. I dove into the research and began implementing changes to my lifestyle and exercise routine. I saw an increase (yay!) or no change (still a win!) in my DEXA scores every two years over a 4 year period. Success!
That was 10 years ago. In 2019, I was tested again. My scans showed some osteopenia and one number that had crept into osteoporosis territory. I had dropped the ball on weight training and the results of that complacency were staring me in the face.
I decided to up my game and reinvested in what I now refer to as the 5 Essential Elements of Strong Bones: Impact, Strength, Balance, Posture and Stress Reduction.
Here’s what that looked like…
Yoga practice with a specific focus on poses like bridge (and its one-legged variations), plank, and locust pose because of their bone-strengthening potential.
Adding light weights to my yoga practice to increase load and weight-bearing.
Heel Bounces! Minimum 25 per day.
Weight training using heavier (for me) weights like two 10lb dumbbells
Walking at a brisk pace (sometimes with my weight vest)
Hiking on various terrain with elevation and even some rock scrambling
Stair climbing
Hybrid workouts I call "Interval Yoga" found on my Forever Yoga with Susannah YouTube channel
I also tweaked my diet and supplements to include:
Vit K2, Cod liver oil pills (naturally high in Vit D and A, and omega 3s)
Whole food forms of Vitamin C
Prunes, almonds, walnuts, pumpkin & sesame seeds
Celery, mushrooms, dandelion greens, baby bok choy, broccoli, broccolini, brussel sprouts (no more spinach due to oxilates)
Kimchi, sauerkraut and bone broth
Eggs, butter, wild organic salmon, yogurt and sometimes kefir in smoothies.
Blackberries, blueberries, apples.
Oysters and tuna (raw), sardines with bones
I acknowledge and support those who are eating a healthy plant-based diet. I’ve found my body, bones, and brain are better served by meat, seafood, and some dairy. I try my best to choose from sustainable, healthy & local sources. Some folks have health concerns that require limiting or eliminating certain foods (for example gluten or dairy)—no one size fits all.
If you’re looking for support to develop a “playbook” that works for you, reach out anytime. I’ve helped countless women develop a personal Strong Bones Strategy that takes into account the needs and goals of each individual. I’d love to do the same for you.
Susannah