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Low Bone Density


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32 replies to this topic

#1 Lexis

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Posted 22 July 2006 - 07:19 AM

Im 15 and under weight and I recently had a bone scan that showed I had low bone density. I know I have to do weight bearing exercise besides intaking calcium, but I'm not sure if what Im doing is enough (elliptical 30-40 min, 3-6xs a week and weight training with a trainer 1hr and 15 min, 2xs a week).
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#2 tarnalberry

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Posted 22 July 2006 - 07:56 AM

1. you need to take, at a minimum, a calcium, vitamin D, and magnesium supplement. studies have shown the magnesium is as, if not more, important than calcium for celiacs for bone density. and calcium is not useful without D for bone growth.
2. make sure to stay strictly gluten free, so you get the minerals and vitamins (and nutrition) you need!
3. ellipticals don't provide much in the form of weight bearing exercise - its not much more than standing - due to the way they're designed. jogging, or even hiking or walking, would be a much better weight bearing exercise. yoga can help as well, if you get a moderate intensity class, and stick with it regularly (3x a week). the weight training is definitely good, though I'd work up to adding another day a week eventually on that.
4. getting your weight up to normal will help with the bone density! eat, eat, and eat some more. hopefully being gluten free will help your body absorb what you're eating so you can actually keep some weight on now. stick to healthy, high calorie-density foods (nuts, avocados, dried fruits) for the best effect.

good luck! :-)
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Tiffany aka "Have I Mentioned Chocolate Lately?"
Inconclusive Blood Tests, Positive Dietary Results, No Endoscopy
G.F. - September 2003; C.F. - July 2004
Hiker, Yoga Teacher, Engineer, Painter, Be-er of Me
Bellevue, WA

#3 Lexis

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Posted 22 July 2006 - 03:54 PM

Thanks so much for teh advise!
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#4 Carriefaith

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Posted 22 July 2006 - 04:00 PM

Do you like rollarblading, skating, biking or hiking? You may enjoy these activities more with a friend.
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Carrie Faith

Diagnosed with Celiac Disease in March 2004
Postitive tTg Blood Test, December 2003
Positive Biopsy, March 3, 2004

#5 eKatherine

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Posted 23 July 2006 - 04:27 AM

I've done speedskating, and I personnally would recommend against skating for anyone with low bone density. Not only is it not a weight-bearing exercise, but you can fall and hurt yourself easily. You fall a lot as a beginner, and even if you are expert you can wipe out at any time.

If you do decide to do inline skating, make sure you wear kneepads, wristguards, elbow pads, and a helmet.
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#6 BRUMI1968

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Posted 23 July 2006 - 10:54 AM

actually, biking isn't weight bearing either. But it is fun!
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#7 Ruth52

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Posted 23 July 2006 - 03:01 PM

I really enjoy walking as my weight bearing exercise. Arrange a time to go walking with a friend - that can make it so much more enjoyable. Walking is low-impact and so it is less likely to damage joints.
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#8 kbtoyssni

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Posted 24 July 2006 - 11:27 AM

Lifting weights can also help. Maybe you can join a local fitness center and get a session or two with a personal trainer. He or she can show you some good exercises to do and how to do them with proper form, etc.
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#9 Lexis

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Posted 24 July 2006 - 01:46 PM

Yes, I already work with a personal trainer twice a week for an hr and 15 min doing weight lifting (Im trying to build muscle before volleyball season), but is dancing or jump roping weight bearing, except, I have knee pains.
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#10 queenofhearts

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Posted 24 July 2006 - 02:09 PM

1. you need to take, at a minimum, a calcium, vitamin D, and magnesium supplement. studies have shown the magnesium is as, if not more, important than calcium for celiacs for bone density. and calcium is not useful without D for bone growth.
2. make sure to stay strictly gluten free, so you get the minerals and vitamins (and nutrition) you need!
3. ellipticals don't provide much in the form of weight bearing exercise - its not much more than standing - due to the way they're designed. jogging, or even hiking or walking, would be a much better weight bearing exercise. yoga can help as well, if you get a moderate intensity class, and stick with it regularly (3x a week). the weight training is definitely good, though I'd work up to adding another day a week eventually on that.
4. getting your weight up to normal will help with the bone density! eat, eat, and eat some more. hopefully being gluten free will help your body absorb what you're eating so you can actually keep some weight on now. stick to healthy, high calorie-density foods (nuts, avocados, dried fruits) for the best effect.

good luck! :-)

Are you sure about ellipticals not being a good weight-bearing exercise? It's definitely low-impact (that's why I use it instead of treadmill, because my knees are a mess), but if the resistance is moderate to high it certainly feels as if my legs are exerting lots of force. Definitely much more than just standing! I'm thinking it's akin to weight-lifting in that it is a series of alternating single-leg presses, more or less.

Leah
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The Queen of Hearts,
She made some tarts
All on a summer's day.
The Knave of Hearts,
He stole the tarts
And took them clean away.

Diagnosed at age 49 by biopsy 31 May 2006

Learning how to bake those tarts gluten-free!

#11 tarnalberry

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Posted 24 July 2006 - 02:21 PM

Are you sure about ellipticals not being a good weight-bearing exercise? It's definitely low-impact (that's why I use it instead of treadmill, because my knees are a mess), but if the resistance is moderate to high it certainly feels as if my legs are exerting lots of force. Definitely much more than just standing! I'm thinking it's akin to weight-lifting in that it is a series of alternating single-leg presses, more or less.

Leah


I've been told and read that it wasn't - and in general, low impact isn't as weight bearing - but I could well be wrong about that. It's certainly better than standing! :-) The impact itself helps stimulate bone growth, but the pressure helps as well. Interesting question... We'll have to see if we can find any more information on it! :-)
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Tiffany aka "Have I Mentioned Chocolate Lately?"
Inconclusive Blood Tests, Positive Dietary Results, No Endoscopy
G.F. - September 2003; C.F. - July 2004
Hiker, Yoga Teacher, Engineer, Painter, Be-er of Me
Bellevue, WA

#12 queenofhearts

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Posted 25 July 2006 - 05:08 AM

I've been told and read that it wasn't - and in general, low impact isn't as weight bearing - but I could well be wrong about that. It's certainly better than standing! :-) The impact itself helps stimulate bone growth, but the pressure helps as well. Interesting question... We'll have to see if we can find any more information on it! :-)

I'm hoping the sources that say it isn't good are either comparing it directly to higher-impact activities like jogging-- there's no doubt that's better for bone-building, so long as your joints can take it!-- or assuming that people will take the "path of least resistance." On low resistance & low incline, the force required is much lower.

Now I am anxious to know, because unless my knees get well as my gluten issues fade, the E will be my mainstay for cardio forever. I haven't been diagnosed with osteoporosis (haven't been tested) but I have the body type, family history & so on, & I know it's related to Celiac. I was a running addict until my knees gave out, so I always thought that would be my ticket to bone health... now I'm worried! All that calcium I was taking too, that was probably not doing me a bit of good remaining unabsorbed... arghh!

I should just get tested & know for sure... but I'm so sick of doctors!

Leah
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The Queen of Hearts,
She made some tarts
All on a summer's day.
The Knave of Hearts,
He stole the tarts
And took them clean away.

Diagnosed at age 49 by biopsy 31 May 2006

Learning how to bake those tarts gluten-free!

#13 eKatherine

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Posted 25 July 2006 - 07:19 AM

I'm hoping the sources that say it isn't good are either comparing it directly to higher-impact activities like jogging-- there's no doubt that's better for bone-building, so long as your joints can take it!-- or assuming that people will take the "path of least resistance." On low resistance & low incline, the force required is much lower.

Now I am anxious to know, because unless my knees get well as my gluten issues fade, the E will be my mainstay for cardio forever. I haven't been diagnosed with osteoporosis (haven't been tested) but I have the body type, family history & so on, & I know it's related to Celiac. I was a running addict until my knees gave out, so I always thought that would be my ticket to bone health... now I'm worried! All that calcium I was taking too, that was probably not doing me a bit of good remaining unabsorbed... arghh!

I should just get tested & know for sure... but I'm so sick of doctors!

Leah

The elliptical is a great aerobic exercise, but it's not weight-bearing. A weight-bearing exercise is something that increases the load on your bones above what gravity is, as weight-training does. An elliptical, due to the fact that it is very low impact, will only minimally effect your lower body this way, and you really want something to start to build up your back and shoulders.
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#14 watkinson

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Posted 25 July 2006 - 07:42 AM

I have 3 pound weights that I strap to my ankles. It makes anything you do, walking, jogging, even sitting in a chair watching T.V. doing some leg lifts, all weight bearing. :) I do the eliptical 3X a week for about 1/2 hour with these weights on my ankles and using a high resistance. It is absolutely weight bearing. To start you could get 1 pound weights for your ankles and when you walk or jog you could carry or strap 1 pound weights also to your wrists. After you get used to these you can gradually go up to the 3 pounds. I am 5'5 and weigh about 120, the 3 pound wieghts are perfect for me, maybe because you are smaller I would stick with 1 or 2 pound.

Wendy :)
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#15 Lexis

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Posted 25 July 2006 - 08:03 AM

Thanks for all your suggestions!
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