Jump to content

  • Welcome to Celiac.com!

    You have found your celiac tribe! Join us and ask questions in our forum, share your story, and connect with others.


  • Celiac.com Sponsor (A1):
    Celiac.com Sponsor (A1-M):

  • Get Celiac.com Updates:
    Support Our Content
    eNewsletter
    Donate

Low Bone Density

Lexis

By Lexis
in Sports and Fitness

Recommended Posts

Lexis Explorer
Lexis
Posted

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).

Celiac.com Sponsor (A8):
Celiac.com Sponsor (A8):

Celiac.com Sponsor (A8-M):


tarnalberry Community Regular
tarnalberry
Posted

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! :-)

Lexis Explorer
Lexis
Posted
  • Author

Thanks so much for teh advise!

Carriefaith Enthusiast
Carriefaith
Posted

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

eKatherine Apprentice
eKatherine
Posted

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.

BRUMI1968 Collaborator
BRUMI1968
Posted

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

Ruth52 Newbie
Ruth52
Posted

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.

Celiac.com Sponsor (A8):
Celiac.com Sponsor (A8):

Celiac.com Sponsor (A8-M):


kbtoyssni Contributor
kbtoyssni
Posted

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.

Lexis Explorer
Lexis
Posted
  • Author

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.

queenofhearts Explorer
queenofhearts
Posted
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

tarnalberry Community Regular
tarnalberry
Posted
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! :-)

queenofhearts Explorer
queenofhearts
Posted
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

eKatherine Apprentice
eKatherine
Posted
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.

watkinson Apprentice
watkinson
Posted

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 :)

Lexis Explorer
Lexis
Posted
  • Author

Thanks for all your suggestions!

Green12 Enthusiast
Green12
Posted

Is pilates weight bearing?

queenofhearts Explorer
queenofhearts
Posted
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.

Did you read my post above, about the resistance? I don't understand how this differs from weight training. True, there is no actual additional weight, but the force required to push against the resistance simulates the additional force of carrying weight. Just from the physics of it, it would seem similar to leg presses.

I do an upper-body program with free weights too, & my elliptical also has u-b bars. I'd like to see the data on ellipticals. I really suspect the resistance is crucial.

Leah

taz sharratt Enthusiast
taz sharratt
Posted
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).

dont know if this is fact but a trainer told me this, apparantly 10 mins of skipping each day will beat off osteoperosis, please if anyone knows this is wrong please let me know. maybe this can help.

queenofhearts Explorer
queenofhearts
Posted
dont know if this is fact but a trainer told me this, apparantly 10 mins of skipping each day will beat off osteoperosis, please if anyone knows this is wrong please let me know. maybe this can help.

If your joints can take it, skipping rope is fantastic for bone-building. But be very careful, wear supportive shoes, & jump on a giving surface if possible so you don't wreck your knees like I did! I used to love skipping, when younger I'd go into a sort of skipping trance, felt like I could go on forever. Now if I try it my knees howl for mercy! Oh well. Fun while it lasted.

Leah

Lexis Explorer
Lexis
Posted
  • Author

Is spinning a weight bearing exercise, if so i'll start taking teh classes my gym offers

elye Community Regular
elye
Posted
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.

Weight-bearing exercise means, quite literally, exercise where you are bearing your own weight. Therefore, the only exercise that is not weight-bearing is swimming. Impact is another ballgame--exercises like biking, elliptical training and skiing are no-impact because your feet are never lifted--literally, no impact. Walking is low-impact, as your feet leave the ground and return with a relatively low force. Running and jumping are high.

Apparently the best exercise for keeping bones dense is high-impact. Weights are crucial as well for different reasons.

I just got results back from my first bone-density scan. For my age group, I am normal-low, and will need to be watched over the next few years. And I've been a regular runner forever! Such is life with so many years of untreated celiac....!

tarnalberry Community Regular
tarnalberry
Posted
... Impact is another ballgame--exercises like biking, elliptical training and skiing are no-impact because your feet are never lifted--literally, no impact. Walking is low-impact, as your feet leave the ground and return with a relatively low force. Running and jumping are high.

Apparently the best exercise for keeping bones dense is high-impact. Weights are crucial as well for different reasons. ...

I'll quibble on the skiing in the case of downhill - due to the bumps an irreguarities in the surface, skiing is actually medium-impact. There are constant mini-jumps. (X-country is different, of course.)

That vibration along the direction of the bone is a powerful stimulation to bone growth. (Lifting weight will not do anything to simulate this, though.)

lindalee Enthusiast
lindalee
Posted

You've got me motivated to skip rope if I can find one. Skipping alone may look silly for me. I've got to exercise more and work on the ole' bones. Thanks for motivating me. I've just been walking and not enough of that. LL

elye Community Regular
elye
Posted

Skipping is terrific!...Get a good sports bra... :)

VydorScope Proficient
VydorScope
Posted

Sooo I think I got lost along they way... running on my treadmill good for bones or not?

Archived

This topic is now archived and is closed to further replies.

Go to topic listing

  • Get Celiac.com Updates:
    Support Celiac.com:
    Join eNewsletter
    Donate
  • Celiac.com Sponsor (A17):
    Celiac.com Sponsor (A17):



    Celiac.com Sponsors (A17-M):



  • Recent Activity

    1. knitty kitty
      - knitty kitty replied to Jane02's topic in Gluten-Free Foods, Products, Shopping & Medications
      9

      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      @Jane02, I hear you about the kale and collard greens. I don't do dairy and must eat green leafies, too, to get sufficient calcium. I must be very careful because some calcium supplements are made from ground up crustacean shells. When I was deficient in Vitamin D, I took high doses of Vitamin D to correct the deficiency quickly. This is safe...
    2. Jane02
      - Jane02 replied to Jane02's topic in Gluten-Free Foods, Products, Shopping & Medications
      9

      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      Thank you so much @knitty kitty for this insightful information! I would have never considered fractionated coconut oil to be a potential source of GI upset. I will consider all the info you shared. Very interesting about the Thiamine deficiency. I've tracked daily averages of my intake in a nutrition software. The only nutrient I can't consistently...
    3. knitty kitty
      - knitty kitty replied to Jane02's topic in Gluten-Free Foods, Products, Shopping & Medications
      9

      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      Hello, @Jane02, I take Naturewise D 3. It contains olive oil. Some Vitamin D supplements, like D Drops, are made with fractionated coconut oil which can cause digestive upsets. Fractionated coconut oil is not the same as coconut oil used for cooking. Fractionated coconut oil has been treated for longer shelf life, so it won't go bad in the...
    4. Scott Adams
      0

      Penobscot Bay, Maine: Nurturing Gluten-Free Wellness Retreat with expert celiac dietitian, Melinda Dennis

      until
      Hello! Join me and treat yourself to a four-day, three-night restorative gluten-free retreat in a peaceful, private coastal retreat setting near Penobscot Bay in Maine. Dates: April 10-13, 2026 Enjoy engaging classes...
    5. Scott Adams
      - Scott Adams replied to Jane02's topic in Gluten-Free Foods, Products, Shopping & Medications
      9

      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      I do not know this, but since they are labelled gluten-free, and are not really a product that could easily be contaminated when making them (there would be not flour in the air of such a facility, for example), I don't really see contamination as something to be concerned about for this type of product.
  • Celiac.com Sponsor (A19):

  • Member Statistics

    • Total Members
      133,331
    • Most Online (within 30 mins)
      7,748
    Kristy2026
    Newest Member
    Kristy2026
    Joined
  • Celiac.com Sponsor (A20):
  • Celiac.com Sponsor (A22):

  • Forum Statistics

    • Total Topics
      121.6k
    • Total Posts
      1m
  • Celiac.com Sponsor (A21):

  • Upcoming Events

  • Posts

    • knitty kitty
      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      By knitty kitty · Posted

      @Jane02, I hear you about the kale and collard greens.  I don't do dairy and must eat green leafies, too, to get sufficient calcium.  I must be very careful because some calcium supplements are made from ground up crustacean shells.  When I was deficient in Vitamin D, I took high doses of Vitamin D to correct the deficiency quickly.  This is safe and nontoxic.  Vitamin D level should be above 70 nmol/L.  Lifeguards and indigenous Pacific Islanders typically have levels between 80-100 nmol/L.   Levels lower than this are based on amount needed to prevent disease like rickets and osteomalacia. We need more thiamine when we're physically ill, emotionally and mentally stressed, and if we exercise like an athlete or laborer.  We need more thiamine if we eat a diet high in simple carbohydrates.  For every 500 kcal of carbohydrates, we need 500-1000 mg more of thiamine to process the carbs into energy.  If there's insufficient thiamine the carbs get stored as fat.  Again, recommended levels set for thiamine are based on minimum amounts needed to prevent disease.  This is often not adequate for optimum health, nor sufficient for people with absorption problems such as Celiac disease.  Gluten free processed foods are not enriched with vitamins like their gluten containing counterparts.  Adding a B Complex and additional thiamine improves health for Celiacs.  Thiamine is safe and nontoxic even in high doses.  Thiamine helps the mitochondria in cells to function.  Thiamine interacts with each of the other B vitamins.  They are all water soluble and easily excreted if not needed. Interesting Reading: Clinical trial: B vitamins improve health in patients with coeliac disease living on a gluten-free diet https://pubmed.ncbi.nlm.nih.gov/19154566/ Safety and effectiveness of vitamin D mega-dose: A systematic review https://pubmed.ncbi.nlm.nih.gov/34857184/ High dose dietary vitamin D allocates surplus calories to muscle and growth instead of fat via modulation of myostatin and leptin signaling https://pubmed.ncbi.nlm.nih.gov/38766160/ Safety of High-Dose Vitamin D Supplementation: Secondary Analysis of a Randomized Controlled Trial https://pubmed.ncbi.nlm.nih.gov/31746327/ Vitamins and Celiac Disease: Beyond Vitamin D https://pmc.ncbi.nlm.nih.gov/articles/PMC11857425/ Investigating the therapeutic potential of tryptophan and vitamin A in modulating immune responses in celiac disease: an experimental study https://pubmed.ncbi.nlm.nih.gov/40178602/ Investigating the Impact of Vitamin A and Amino Acids on Immune Responses in Celiac Disease Patients https://pmc.ncbi.nlm.nih.gov/articles/PMC10814138/
    • Jane02
      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      By Jane02 · Posted

      Thank you so much @knitty kitty for this insightful information! I would have never considered fractionated coconut oil to be a potential source of GI upset. I will consider all the info you shared. Very interesting about the Thiamine deficiency.  I've tracked daily averages of my intake in a nutrition software. The only nutrient I can't consistently meet from my diet is vitamin D. Calcium is a hit and miss as I rely on vegetables, dark leafy greens as a major source, for my calcium intake. I'm able to meet it when I either eat or juice a bundle of kale or collard greens daily haha. My thiamine intake is roughly 120% of my needs, although I do recognize that I may not be absorbing all of these nutrients consistently with intermittent unintentional exposures to gluten.  My vitamin A intake is roughly 900% (~6400 mcg/d) of my needs as I eat a lot of sweet potato, although since it's plant-derived vitamin A (beta-carotene) apparently it's not likely to cause toxicity.  Thanks again! 
    • knitty kitty
      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      By knitty kitty · Posted

      Hello, @Jane02,  I take Naturewise D 3.  It contains olive oil.   Some Vitamin D supplements, like D Drops, are made with fractionated coconut oil which can cause digestive upsets.  Fractionated coconut oil is not the same as coconut oil used for cooking.  Fractionated coconut oil has been treated for longer shelf life, so it won't go bad in the jar, and thus may be irritating to the digestive system. I avoid supplements made with soy because many people with Celiac Disease also react to soy.  Mixed tocopherols, an ingredient in Thornes Vitamin D, may be sourced from soy oil.  Kirkland's has soy on its ingredient list. I avoid things that might contain or be exposed to crustaceans, like Metagenics says on its label.  I have a crustacean/shellfish/fish allergy.  I like Life Extension Bioactive Complete B Complex.  I take additional Thiamine B 1 in the form Benfotiamine which helps the intestines heal, Life Extension MegaBenfotiamine. Thiamine is needed to activate Vitamin D.   Low thiamine can make one feel like they are getting glutened after a meal containing lots of simple carbohydrates like white rice, or processed gluten free foods like cookies and pasta.   It's rare to have a single vitamin deficiency.  The water soluble B Complex vitamins should be supplemented together with additional Thiamine in the form Benfotiamine and Thiamine TTFD (tetrahydrofurfuryl disulfide) to correct subclinical deficiencies that don't show up on blood tests.  These are subclinical deficiencies within organs and tissues.  Blood is a transportation system.  The body will deplete tissues and organs in order to keep a supply of thiamine in the bloodstream going to the brain and heart.   If you're low in Vitamin D, you may well be low in other fat soluble vitamins like Vitamin A and Vitamin K. Have you seen a dietician?
    • Scott Adams
      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      By Scott Adams · Posted

      I do not know this, but since they are labelled gluten-free, and are not really a product that could easily be contaminated when making them (there would be not flour in the air of such a facility, for example), I don't really see contamination as something to be concerned about for this type of product. 
    • trents
      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      By trents · Posted

      Contact them.
×
×
  • Create New...

Important Information

NOTICE: This site places This site places cookies on your device (Cookie settings). on your device. Continued use is acceptance of our Terms of Use, and Privacy Policy.