Stay Unbreakable

Before it's too late

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Health concerns increase exponentially for those of us over 50.

I managed to dodge most of the typical aging issues until I hit 63—or maybe I brushed off symptoms as the usual aches and pains. Either way, I was lucky. Now it’s time to pay the piper. Much of what I’m experiencing is the result of what I didn’t do in my 40s and early 50s.

I may have already been at risk a few years ago, but since my primary care doctor refused to order a DEXA scan when I requested it two years ago and only agreed to it last month, I’ll never know.

Risk factors

I came in hot with a few risk factors already in place.

I’m Caucasian, once-upon-a-time thin stature, and I didn’t drink milk as a kid. I smoked, drank, and never took calcium supplements. Now, I’m post-menopausal.

Body scan and the results

Being born female is a higher risk of developing osteoporosis and broken bones. Here are some facts:

Of the estimated 10 million Americans with osteoporosis, about eight million or 80% are women.

Approximately one in two women over age 50 will break a bone because of osteoporosis.

A woman’s risk of breaking a hip is equal to her combined risk of breast, uterine and ovarian cancer.—BHOF

The doctor diagnosed me with cervical stenosis and osteoporosis in my right hip. I didn’t bother reading further—the parts I understood were bad enough. It’s serious enough that I’m scheduled to see a specialist, though not until February.

Can bone loss from osteoporosis be reversed?

Unlike some illnesses or diseases, osteoporosis does not go away and there is no cure for the condition. Though it cannot be completely reversed, it can be slowed. Various lifestyle changes can be made to reduce future fractures and slow the progression of bone loss.—Medical News Today

What exercises I’m giving up immediately

Running:

There are mixed reviews on whether endurance running and high impact exercises are good or bad for those diagnosed with musculoskeletal issues and osteoporosis. Since I’m over 65 there is no reason to push the envelope. I will walk/jog short distances to maintain cardiovascular and count that as an occasional weight-bearing exercise.

There have been reports that running long-distances not only temporarily suppresses bone formation but also stimulates bone absorption (Brahm et al., 1997).

Golf:

The risk factor is in the twisting and incorrect form. As my flexibility decreases, it’s reason to hang up the clubs and save myself from the potential harm, especially to my joints, ligaments, and tendons.

If you have been diagnosed with osteoporosis and want to continue playing golf, here are a few tips for you to consider while playing:

• Raise your front heel during the backswing.

• Shorten your backswing to decrease rotation.

• Stand closer to the golf ball. It helps decrease in forward bending.

A final tip—and this was the dealbreaker for me—is to avoid using a driver. Swinging the longer clubs, including my once-favorite long irons, takes more energy and torque, putting me more at risk for injury and spontaneous fracture.

Handstands, headstands, most yoga poses, and squats

I’m going against the advice that continuing practicing yoga will help slow my bone loss. Instead I’m opting for other forms of movement for agility and flexibility. I’m using agility and stretching for

And with squats I avoid most variations of loading, such as overhead and using a Smith Machine. Goblet and tip-toe squats are still okay, as they won’t put pressure directly on my hip joint.

Out with the old and in with the new

Everything I’ve done most of my life now has to change because of a diagnosis. Honestly, it threw me into a severe depression, making me question: why bother?

It might sound overdramatic or silly to you. But until you’re forced to give up your passion and what you’ve dedicated most of your life to, try not to judge too harshly. I have to change my lifestyle and it’s no easy task.

New exercises

For starters, I completed vestibular physical therapy, and from it, I brought with me almost an hour of stretching and warming up every morning before starting my day and another session in the evening before bed. Two hours of stretching and movement each day, just to keep what I have and not lose it.

The work includes weight lifting, mat exercises, Pilates moves, TRX training, and balance. I’m still going to ride my bike and swim for fun.

Everything must be carefully planned. Spontaneity is a thing of the past.

Food and diet

“Eat plant-based, avoid sugar and processed food, skip the soda, and watch your sodium intake…” Does that about cover it? I see this same advice every single day, no matter what nutritional article or publication I read. But what does it really mean?

It’s more complicated. It just is.

I pride myself on watching what I eat. I buy organic, try to incorporate greens in every meal, eat plenty of protein, and am careful about the meat I choose. But this isn’t enough anymore. Now it’s become a science figuring out what to eat and drink. We aren’t given enough current information on nutrition to counteract the chemicals, and lack of nutrients in our food.

We must learn to modify and balance what we eat and drink to keep homeostasis.

Spinach was (and is) one of my favorite foods EVER. It’s always been marketed as high in calcium. It is. Only we absorb less than 10% due to the spinach being high in oxalates.

What do oxalates do to your body?

Spinach contains the most calcium of all the leafy greens at 260 mg of calcium per 1 cup cooked, but it is also high in oxalates, lowering the bioavailability so that only 5% or about 13 mg of calcium can be used by the body.—Harvard University

I need to replace spinach with alternative greens and double down on dairy. I hate milk, so I’m reintroducing cheese into my diet—not just any cheese from the grocery store’s dairy aisle, but high-quality cheese that is found in the specialty section and has only four ingredients.

High-calcium vegetables, listed from highest to lowest:

• Turnip, mustard, and beet greens

• Bok Choi, okra, swiss chard

• Rapini, podded peas, acorn squash

• Butternut squash, parsley, sweet potatoes

• Cabbage, broccoli, Brussel’s sprouts

• Soy bean sprouts (edamame), green (snap) beans, and (cooked carrots)

This is just the beginning. And guess what? I can’t stand most of the vegetables listed above. Never mind this requires I’m going to have to learn how to cook them and make them edible, no, make that palatable.

Medicine and supplements

I know I need a minimum of 1,200 mg of calcium and 600 IU (international units) of Vitamin D for my condition and age, along with 375 mg of silica.

I now take calcium tablets twice a day and use a topical magnesium balm, which has been a miracle worker so far. My Vitamin D level is 50 ng/mL, which is considered high and might have contributed to my condition—who knows? Genetics also play a role, and since I’m adopted, there’s no way to know if that’s a factor.

I haven’t researched medication yet and likely won’t until forced to.

Lifestyle change

I’m currently making a few changes for managing pain, stiffness, and protecting myself from freak injuries.

• I start my day with a warm shower and a hot bath 10 minutes walking or using a stationary bike, and one hour of stretching.

• I use massage therapy, acupuncture, and physical therapy two to three times a week.

• No more practicing intentionally falling, now it’s time to put my training into reality.

• I bought a rebounder, Pilate’s accoutrements (such as a ring, a ball, a small ball for foot massage, and a roller) and use the stationary bike to warm up in the morning before stretching, and I never stay in the same position for over 30 minutes at a time, even if only micro-stretching periodically.

Do you know what bothers me the most about all of this? These issues may limit my moving out of the country. Is it too late? Did I wait too long? No telling yet.

Do you know what you need to keep your bones and teeth strong and healthy? Do you care? You’d better start now, wherever you are and whatever your age. What I’m dealing with could have been preventable, but now all bets are off.

It’s a challenge to stay unbreakable now.