Is swimming in a pool OK for bones?
I know it’s not weight bearing exercise but does keep you aerobically fit. It’s my favorite exercise and I swim every day along with walking.
-Flick
Dear Flick,
The best way to define weight-bearing exercises is as an activity that works bones and muscles against the force of gravity. Bones adapt by becoming stronger and by building more density. For example, walking, jogging, stair climbing, and even dancing are considered weight bearing activities. Because of water’s buoyancy, swimming does not fit into the weight-bearing category.
But swimming can have beneficial effects on the mechanical properties of bone. Mechanical properties of bones include include tension, compression, bending, and torsion, which can be affected by water content ratio and collagen formation in the bone matrix.
A breakthrough study published in the Journal of Applied Physiology investigated the effects of exercise in rats – both with or without weight bearing – on the mineral and mechanical properties of growing bone. As expected, the rats assigned to the running exercise group ended up with a higher bone mineral density. But surprisingly, study results also showed that both running and swimming rats experienced an increase in long bone mechanical properties compared to the control group.1
Additionally, swimming can have a beneficial effect on bone turnover, strength and structure, according to another study published in the same journal. Author K. Hart and team reached this conclusion after analysis of the effects of swimming as an alternative to weight-bearing exercise in rats.2
So to answer your excellent question, swimming and walking are a great bone-healthy combination.
Enjoy!
My T -scores are bad. Why can I expect up to only a 20% improvement with a diet change…why not a 50% or 75% improvement? Thank you.
-Donna
Dear Donna,
First of all, don’t get discouraged by “bad” T-scores. As I wrote in the Save Our Bones Program, the parameters to diagnose osteoporosis were set up arbitrarily by the World Health Organization. The T-score numbers compare your bones to those of a randomly chosen group of women – of which we know nothing – in their late 20’s and at their peak bone mass. Keep in mind that mainstream medicine needs strict parameters to diagnose and treat any disease, so the same applies to osteoporosis (although it’s really not a disease).
A natural and drug-free way to increase your bone density is a great option. I increased my bone density by 20% after following the Save Our Bones Program for one year, but that doesn’t mean you – or anybody else for that matter – couldn’t do better. In fact, many in the Save Our Bones community have surpassed this number.
So believe in yourself… and believe in your bones.
I have been diagnosed with Hallux Limitus 3 months ago,have gone for strapping & fitted orthotics instead of surgery,the pain(between big toe nail & ‘bump’ on the toe) has reduced by 80% , however the ‘bump’ is giving me some serious pain that may prevent me from my weekly outing to golf & other activities. I am in my late 60′s. Could this be gout instead of H.L? Any suggestions & thank you in advance.
-Michael
Dear Michael,
Hallux Limitus, which is the loss of motion to the big toe joint, can lead to an inefficient gait pattern and increased fatigue and pain, eventually leading to arthritis. Custom molded orthotics are a great idea because they can take some pressure off the big toe by redistributing the weight through the rest of the foot.
Unfortunately, I have no way of knowing if it’s gout instead of H.L., but your health practitioner can check your uric acid levels to determine this. And if it turns out to be due to uric acid accumulation, you should consider following a pH balanced program. Studies have shown that uric acid crystallization in gout is accelerated by an acid pH. 3
Keep enjoying your weekend golf and activities!
I have been reading about Silica and how good it is for your bones. I have been following your program for a year and feel wonderful, even had a fall and did not fracture (yeah!). Do you recommend silica for bone health?
-Kathy
Dear Kathy,
That’s great news, and it shows that while we can’t always avoid falling, we can most certainly avoid fractures. So stay on the Save Our Bones Program to you give your bones everything they need to stay strong and resistant to fractures.
You can read all about silica in a blog post I wrote titled “The Incredible Crunchable Cucumber”.
To your bone health,
Age is 87. Started on Miacalcin & last 8 years or more on Actonel. Nothing works as last score was -3.5. Now they want me on Forteo shots & I refused.At my age don’t think anything will work. Do you? Comments please.
-Robert
Dear Robert,
Let me correct you on something: Age is 87 years young 🙂 Experience has shown you that osteoporosis drugs work against normal bone metabolism rather than in cooperation with it. So it is not surprising that you haven’t seen positive results. But age is not the main factor. As Dr. Insogna, Director of the Bone Center at Yale School of Medicine points out:
“We tend to think of the skeleton as an inert erector set that holds us up and doesn’t do much else. That’s not true. Every bit as dynamic as other tissues, bone responds to the pull of muscles and gravity, repairs itself, and constantly renews itself.”
So it makes sense that bones can heal themselves as well as regain their density and strength at any age. If you haven’t yet, get the free Natural Bone Building Handbook where you’ll discover how easy it is to increase your bone density without dangerous drugs. Then try the Save Our Bones Program to accelerate your bone growth and know exactly what to do every step of the way without drugs.
Warmest regards,
I don’t doubt your research and your solution to osteoporosis. I am a proactive person who wants to be in control of her health management. I am 49 and have been diagnosed with osteoporosis. It seems to me the basic problem is trust. To refuse the meds prescribed is a risk according to the doctors; to take the meds is a risk according to you. So in the end, all the talk is simply a platform of knowledge. We, the patients, have to simply decide whom we are going to trust. I am interested to know your reaction to this. I will also be asking my doctor the same question. Perhaps these answers will be the ultimate help in helping me decide which way to go!
-Kate
Dear Kate,
Your question brings up a very important yet often neglected topic. Indeed, when there are dissenting opinions, whom should you believe? The good news is that we live in an era where it is easy to find information on just about anything. Which means that you can navigate without bounds to find the osteoporosis answers. Now you might wonder, “where do I begin?”
You might first want to research the osteoporosis drugs, including the side effects warnings. From bisphosphonates like Fosamax to daily injectables like Forteo, they all carry pretty serious potential side effects. Then compare them to the Save Our Bones Program, which is based on natural osteoporosis solutions centered on easy nutritional, lifestyle, and exercises.
With that in mind, you can carefully review your choices to tackle osteoporosis. For example, are you willing to risk the serious drug side effects, even if in some cases the drugs don’t even stop the bone loss? (See Robert’s question above, as one example of many). Or would you rather opt for the new natural and drug-free osteoporosis treatment that has already helped thousands build their bones? In other words, before you make a decision, you need to formulate your own “Bone Health Philosophy.”
Here’s what I recommend:
Step 1: Download the free Natural Bone Building Handbook.
Step 2: For the complete step-by-step treatment, try the Save Our Bones Program.
The answer is in your hands, as is your health.
To your informed and educated decisions!
After trying to take Fosamax, I developed chronic gastritis and was advised by my Gastroenterologist that I must take Protonix on a regular basis each day. I have read that it could cause my body not to absorb calcium properly . WHAT TO DO?
-Sue
Dear Sue,
I am sorry that you are yet one more victim of the osteoporosis drugs. Protonix (like Nexium, Prevacid, Pepsid, Zantac) is a Proton-Pump Inhibitor or PPI, which impede the proper digestion and absorption of calcium and other bone-healthy minerals and vitamins. Many in the Save Our Bones community have had similar problems, and some have attempted – and succeeded with flying colors – at weaning themselves off the PPIs while on the Save Our Bones Program. Even though I never took Fosamax, I’ve had my share of acid reflux events years past, and was also able to get off Prevacid for good soon after I started on my program.
And here’s what Carol has written to me in an email:
“I was diagnosed with osteoporosis two years ago. My family doctor freaked out and said I must take Fosamax, even though he knew I had acid reflux and that the prescribed medication (Prevacid) was not completely taking care of it. I was sure there had to be a better way, so I did research and found your website. I purchased your program and got started on it. I have emailed you over time about coming off Prevacid. I was able to do it much faster than you thought I would! I have been on the Save Our Bones Program for two years.Thanks!”
Carol
So what to do? For starters, know that you are not a slave to the PPIs and that sooner rather than later your doctor would have to find a solution because even per manufacturer’s directions, they can’t be used for more than a few months at a time. And that while you are following the pH balanced Save Our Bones Program you can try to gradually decrease the dose until you will be free of the disturbing gastric symptoms without taking Prevacid any more.
Here’s to your freedom from drugs,
Two months ago I took a nasty fall and had multiple fractures of my left arm. Since there was no way to set the arm, short of a shoulder replacement I chose to let it heal however it would. I used the info from you,eating green bananas and added alfalfa tablets. The arm is healed and my question is, should I stop the green bananas? I am 82 and yet it is healed in standard amount of time. I am thrilled. Thank you.
-Marian
Dear Marian,
I’m so glad that your arm has healed by now. To answer your question about green bananas, I see no reason why you should stop eating them. But don’t think even for a minute that green bananas are the only bone-healthy foods. There is a plethora of foods that naturally help maintain bone health and even increase their density. For that reason I have listed them in the Save Our Bones Program, and have named them “Foundation Foods”.
Foundation Foods are rich in bone-friendly nutrients such as vitamin K, zinc, copper, and boron, to name a few, and can be used to prepare a wide variety of delicious meals.
Enjoy!
Are you familiar with the Columbia University study examining the role of serotonin on bone formation?
-Sandy
Dear Sandy,
A team led by researchers from Columbia University Medical Center is investigating a once daily oral drug that inhibits serotonin synthesis in the gut in order to stop its effect on bone formation. Serotonin is present in the brain, where it regulates mood and other critical functions, but the majority of serotonin is found in the intestines, where it is secreted in response to the presence of food. Among many other functions, and as it relates to bone health, serotonin is also involved in the activation of bone-building cells (osteoblasts) and bone-degrading cells (osteoclasts). The study aims to stimulate osteoblast proliferation with serotonin administration, which in turn leads to bone formation.
So far, study results on laboratory rats have been positive to prevent or reverse bone loss, but details are scant. As study leader Dr. Karsenty has commented, “It is important to note that since this study was conducted in rodents, it will need further confirmation in human subjects.”
Time will tell if serotonin is the osteoporosis “miracle” drug scientists have been dreaming of, but based on past performance of drugs that alter bone metabolism, I wouldn’t hold my breath.
So stay healthy naturally,
I would like to know if alfalfa is good to prevent bone loss. Thanks!
-Barbara
Dear Barbara,
Alfalfa is rich in several bone-healthy vitamins, such as vitamin B1, vitamin B6, vitamin C, vitamin K. It also contains calcium, potassium, carotene, iron, and zinc. In fact, it is so nutrient-dense that it can interfere with anticoagulant therapy.
But raw alfalfa can raise some concerns because of L-cavanine found in the herb, the sprouts, and seeds. In very rare cases of excessive consumption, L-cavanine can cause abnormal red blood cell counts, enlargement of the spleen, or relapses of lupus. However, L-cavinine is not active in heated alfalfa. So you can most certainly enjoy it in moderation, or you can make alfalfa tea.
Alfalfa sprouts are one of my favorite salad toppings. I also love to stack them on sandwiches because they add a delightful crunch.And here’s one of my favorite on-the-go sandwich recipe that tastes as delicious as it is bone-healthy.
1 Sandwich
Ingredients
2 slices sprouted or whole grain bread
Treasure Trove Tahini (see recipe in my blog post titled “The Power of the Sesame Seed”)
1 hard-boiled egg, thinly sliced and lightly salted
2 tomatoes, sliced
1/4 small cucumber, thinly sliced
2 Romaine lettuce leaves
1/4 small onion, sliced
Alfalfa sprouts, rinsed and dried
Directions
Spread bread slices with tahini and stack ingredients in order as listed in the recipe. Yum!
And remember, let your food be your medicine.
Copyright © www.orthopaedics.win Bone Health All Rights Reserved
