Anne Lemons Wellness

👀 We need to be aware of the 𝗽𝗼𝘁𝗲𝗻𝘁𝗶𝗮𝗹 𝗿𝗶𝘀𝗸𝘀 of taking any over-the-counter medication, especially when it comes to our bone health.⁣
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We can’t always rely on the package inserts for this information. Often, there are 𝗻𝗼 inserts and the label warnings are minimal.⁣
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Our doctors, PAs, and pharmacists are busier than ever and may not have the time to discuss all the risks and benefits.⁣
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So, it’s up to us to 𝗔𝗦𝗞 if any of the medications we are taking, prescription or over the counter, could put our bone health at risk. 🦴⁣
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Please reach out to your 𝗽𝗿𝗮𝗰𝘁𝗶𝘁𝗶𝗼𝗻𝗲𝗿 if you have been taking these medications long-term to make an 𝗶𝗻𝗳𝗼𝗿𝗺𝗲𝗱 decision.⁣
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If you haven’t already, pick up my FREE Strong Bones Exercise Schedule here 👇⁣
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https://annelemonswellness.activehosted.com/f/18⁣
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Dead butt syndrome occurs when our butt or glute muscles “𝗳𝗼𝗿𝗴𝗲𝘁” how to activate properly, usually from being inactive or sitting for long periods of time. 🪑⁣
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People who 𝘀𝗶𝘁 𝗮𝗹𝗹 𝗱𝗮𝘆 or who 𝗱𝗿𝗶𝘃𝗲 for a living are more prone to this, but athletes can get this too.⁣
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It can eventually result in symptoms like:⁣
• pain⁣
• numbness⁣
• or tingling in the butt, hip or low back.⁣
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We are 𝗺𝗼𝗿𝗲 𝗽𝗿𝗼𝗻𝗲 to this with a sedentary lifestyle, so it’s important to get up and move around frequently.  ⁣
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👉 We also want to include 𝘀𝗽𝗲𝗰𝗶𝗳𝗶𝗰 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 that help to activate the glutes, especially our side hip muscle, the glute medius.⁣
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You can check out my top exercises to address “Dead Butt Syndrome” on my YouTube channel. Subscribe to it by commenting “𝗬𝗼𝘂𝗧𝘂𝗯𝗲” below.⁣
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When we are chronically 𝘀𝗹𝗲𝗲𝗽 𝗱𝗲𝗽𝗿𝗶𝘃𝗲𝗱, our hormones become imbalanced and systemic inflammation increases, which all affect our ability to make and remodel bone normally. ⁣
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‌It affects our microbiome and the ability to absorb and make important nutrients that help 𝗯𝘂𝗶𝗹𝗱 𝗯𝗼𝗻𝗲.⁣
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For many women, sleep becomes more challenging during the perimenopausal and menopausal years as hormones start to fluctuate and then decline. We need extra help during this time of life to 𝗼𝗽𝘁𝗶𝗺𝗶𝘇𝗲 𝘀𝗹𝗲𝗲𝗽 and 𝗽𝗿𝗼𝘁𝗲𝗰𝘁 our bones.⁣
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Hormonal imbalance is just one of the reasons we may not be sleeping well. A few other reasons could be:⁣
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• Stress/anxiety⁣
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• Poor sleep habits⁣
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• Blood sugar imbalance⁣
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• Lack of exercise⁣
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• Exercising late at night⁣
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• Sleep apnea⁣
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• Caffeine intake⁣
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• Alcohol⁣
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• Room environment⁣
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• Screens before bed⁣
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• Indigestion⁣
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If you’re 𝗻𝗼𝘁 sleeping well, work with your practitioner to help identify and address your root causes!⁣
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𝗦𝗵𝗮𝗿𝗲 this with someone who needs it! 🙌
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Incorporating contrast therapy into your wellness routine can provide 𝘀𝗶𝗴𝗻𝗶𝗳𝗶𝗰𝗮𝗻𝘁 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 for your bone health. 🦴⁣
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By ⁣
• enhancing circulation⁣
• reducing inflammation⁣
• balancing hormones⁣
• and promoting overall relaxation⁣
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This practice can help 𝗺𝗮𝗶𝗻𝘁𝗮𝗶𝗻 and 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 your bone and joint health.⁣
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🩺 As always, consult with a medical professional before starting any new therapy and listen to your body when it comes to length of time using contrast therapy.⁣
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To dive deeper into 𝗯𝗼𝗻𝗲 𝗵𝗲𝗮𝗹𝘁𝗵 topics like this and hear about my personal experience with contrast therapy, sign up for my FREE newsletter, comment “𝗡𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿” below.⁣

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Are you unsure of what to do if you’re in 𝗽𝗮𝗶𝗻 or have an 𝗶𝗻𝗷𝘂𝗿𝘆?⁣
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Pushing through the pain hoping it will resolve on its own seldom happens and can sometimes make it worse.⁣
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👉 If you experience any of these symptoms on their own or following an injury, it’s important to get them 𝗲𝘃𝗮𝗹𝘂𝗮𝘁𝗲𝗱 by a healthcare professional.⁣
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Once these issues are properly evaluated and addressed, you can usually restart a 𝗺𝗼𝗱𝗶𝗳𝗶𝗲𝗱 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 with professional guidance.⁣
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✂️ Nip pain in the bud to return to exercise more quickly!⁣
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For deeper dives into topics like this, comment “𝗡𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿” below for my FREE biweekly newsletter.⁣
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☀️ As the summer weather is upon us and temperatures are soaring, it’s important to stay 𝘄𝗲𝗹𝗹-𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝗱. 💧⁣
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Dehydration can cause several health issues that can lead to a loss of balance and increase fall risk.⁣
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𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝗳𝗲𝘄 𝗺𝗼𝗿𝗲 𝘁𝗶𝗽𝘀 𝘁𝗼 𝘀𝘁𝗮𝘆 𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝗱 𝗮𝗻𝗱 𝘀𝗮𝗳𝗲!⁣
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👀 Keep it visible. Keep your water bottle in plain sight so you will be reminded to drink.⁣
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⏱️ Set reminders to drink every 30 minutes.⁣
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🏃‍♀️ Drink water before, during, and after exercise.⁣
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❌ Avoid excessive caffeine and alcohol, which are dehydrating. ⁣
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Comment “𝗡𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿” for more topics like this! ⁣
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Inflammation is a 𝗿𝗼𝗼𝘁 𝗰𝗮𝘂𝘀𝗲 of bone loss. 🦴Sometimes, it’s obvious we have inflammation and sometimes it’s not.⁣
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By addressing inflammation, we help to 𝘀𝘁𝗼𝗽 𝗯𝗼𝗻𝗲 𝗹𝗼𝘀𝘀 and build stronger bones!⁣
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Here are a few more 𝘀𝗶𝗴𝗻𝘀 𝗼𝗳 𝗶𝗻𝗳𝗹𝗮𝗺𝗺𝗮𝘁𝗶𝗼𝗻 that you may not be aware of 👇⁣
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- 𝗪𝗲𝗶𝗴𝗵𝘁 𝗴𝗮𝗶𝗻 𝗼𝗿 𝗹𝗼𝘀𝘀- may be a sign of underlying inflammation. ⁣
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- 𝗠𝗼𝗼𝗱 𝗰𝗵𝗮𝗻𝗴𝗲𝘀- depression, anxiety, and other mood disorders can be associated with chronic inflammation. ⁣
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- 𝗙𝗿𝗲𝗾𝘂𝗲𝗻𝘁 𝗶𝗻𝗳𝗲𝗰𝘁𝗶𝗼𝗻𝘀- a weakened immune system due to inflammation can lead to more frequent infections.⁣
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- 𝗕𝗿𝗮𝗶𝗻 𝗳𝗼𝗴- poor focus, memory issues and cognitive decline have been linked to inflammation.⁣
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- 𝗔𝗹𝗹𝗲𝗿𝗴𝗶𝗲𝘀- Worsening allergies or asthma can be a sign of underlying inflammation.⁣
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- 𝗕𝗹𝗼𝗼𝗱 𝘀𝘂𝗴𝗮𝗿 𝗶𝘀𝘀𝘂𝗲𝘀- high blood sugar can cause inflammation.⁣
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📙 𝗦𝗵𝗮𝗿𝗲 this with someone who would benefit and if you haven’t already, check out my FREE Osteoporosis Ebook, comment “𝗘𝗯𝗼𝗼𝗸” below.⁣
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Vitamin D is a prohormone that helps our muscles and bones in 𝗺𝗮𝗻𝘆 ways!⁣
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👉 It helps us to absorb calcium and balance bone mineral levels for building stronger bones.⁣
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👉 It helps support the bone remodeling process.⁣
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👉 It keeps our parathyroid hormones balanced, which keeps calcium balanced.⁣
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👉 It contributes to muscle strength and function to prevent falls and fractures.⁣
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👉 It helps prevent diseases like Osteomalacia and Rickets.⁣
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𝗢𝗽𝘁𝗶𝗺𝗮𝗹 blood levels of 25-hydroxyvitamin D are best to in the range of 40-60 ng/mL⁣
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𝗗𝗼 𝘆𝗼𝘂 𝗸𝗻𝗼𝘄 𝘆𝗼𝘂𝗿 𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗 𝗹𝗲𝘃𝗲𝗹𝘀❓⁣
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For deeper dives into topics like this, sign up for my FREE newsletter, comment “𝗡𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿” below.⁣
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There are 𝗺𝗮𝗻𝘆 𝗼𝘁𝗵𝗲𝗿 𝗿𝗲𝗮𝘀𝗼𝗻𝘀 can lead to low absorption of calcium.
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A few include 👇 ⁣
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· Interaction with other 𝗺𝗶𝗻𝗲𝗿𝗮𝗹𝘀, like high doses of zinc, magnesium or iron, which can compete with calcium for absorption. ⁣
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· 𝗖𝗼𝗻𝗱𝗶𝘁𝗶𝗼𝗻𝘀 like Crohn’s disease, celiac disease or any other disorders affecting the intestines can impair calcium absorption. ⁣
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· 𝗦𝗺𝗼𝗸𝗶𝗻𝗴 can negatively impact calcium absorption as well.
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· 𝗖𝗮𝗳𝗳𝗲𝗶𝗻𝗲 𝗮𝗻𝗱 𝗮𝗹𝗰𝗼𝗵𝗼𝗹 – high consumption of these can reduce calcium absorption and increase calcium loss through urine. ⁣
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𝗙𝗼𝗹𝗹𝗼𝘄 for more bone health tips and for deeper dives into content like this, sign up for my 📧 free newsletter, comment “𝗡𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿” below! ⁣
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If you’re 𝗶𝗻𝗷𝘂𝗿𝗲𝗱, the temptation may be to avoid exercising, but the research points to a more active approach, 𝘄𝗶𝘁𝗵𝗶𝗻 𝗹𝗶𝗺𝗶𝘁𝘀. ⁣
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You may want to give yourself “𝗿𝗲𝗹𝗮𝘁𝗶𝘃𝗲 𝗿𝗲𝘀𝘁”, which means to back down on the intensity and/or exercise a different area that does not cause pain. ⁣
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👉 i.e., with back pain, instead of lifting, consider walking or only doing upper body work at a lower intensity. ⁣
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If you’re accustomed to doing high 𝘄𝗲𝗶𝗴𝗵𝘁𝘀 and low reps, consider using 𝗹𝗶𝗴𝗵𝘁 weight and 𝗵𝗶𝗴𝗵𝗲𝗿 reps within pain limits. ⁣
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Reducing the range of motion may also help. ⁣
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Isometric exercises are also a great way to keep the muscles active without causing pain. ⁣
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Was this helpful❓Let me know and sign up for my 𝗙𝗥𝗘𝗘 Osteoporosis E-Book, comment “𝗘-𝗯𝗼𝗼𝗸” below. ⁣
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Most women I work with are 𝗱𝗲𝗳𝗶𝗰𝗶𝗲𝗻𝘁 in their daily intake of 𝗽𝗿𝗼𝘁𝗲𝗶𝗻, which is vital to build strong bones and muscles. 🦴💪⁣
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𝗪𝗲 𝗻𝗲𝗲𝗱 𝗲𝗻𝗼𝘂𝗴𝗵 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 for our bones and muscles throughout our life span, but especially in the perimenopausal and menopausal period. 𝗖𝗵𝗮𝗻𝗴𝗶𝗻𝗴 𝗵𝗼𝗿𝗺𝗼𝗻𝗮𝗹 𝗹𝗲𝘃𝗲𝗹𝘀 causes us to lose bone and muscle mass much more rapidly.⁣
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🍗 Protein is like the scaffolding for bone and a major part of its mass and volume.⁣
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I encourage women to aim for 𝟯𝟬 𝗴𝗿𝗮𝗺𝘀 𝗼𝗳 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗮𝘁 𝗲𝗮𝗰𝗵 𝗺𝗲𝗮𝗹. 𝘒𝘦𝘦𝘱 𝘪𝘯 𝘮𝘪𝘯𝘥, 𝘪𝘵 𝘥𝘦𝘱𝘦𝘯𝘥𝘴 𝘰𝘯 𝘵𝘩𝘦 𝘱𝘦𝘳𝘴𝘰𝘯, 𝘴𝘰𝘮𝘦 𝘯𝘦𝘦𝘥 𝘮𝘰𝘳𝘦, 𝘴𝘰𝘮𝘦 𝘯𝘦𝘦𝘥 𝘭𝘦𝘴𝘴.⁣
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🥚🍳 𝗔𝗻𝗱 𝘀𝗼𝗿𝗿𝘆, 𝗼𝗻𝗲 𝗼𝗿 𝟮 𝗲𝗴𝗴𝘀 𝗶𝗻 𝘁𝗵𝗲 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝘄𝗼𝗻’𝘁 𝗰𝘂𝘁 𝗶𝘁! ⁣
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One egg is only 6 grams of protein. Having a 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝘀𝗵𝗮𝗸𝗲 in the morning is a quick and easy way to start your day with enough protein.⁣
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❓ Was this helpful? Let me know and 𝘀𝗮𝘃𝗲 𝗶𝘁 𝗳𝗼𝗿 𝗹𝗮𝘁𝗲𝗿.

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According to the Mayo clinic, 𝗿𝗲𝗴𝘂𝗹𝗮𝗿𝗹𝘆 consuming more than 𝟮 𝗱𝗿𝗶𝗻𝗸𝘀 𝗮 𝗱𝗮𝘆 raises the risk of developing osteoporosis. 🍻 ⁣
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• Alcohol 𝗶𝗻𝘁𝗲𝗿𝗳𝗲𝗿𝗲𝘀 with our ability to make bone and increases the rate of bone breakdown. ⁣
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• Alcohol interferes with the body’s ability to 𝗮𝗯𝘀𝗼𝗿𝗯 calcium. ⁣
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• It can 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲 𝗶𝗻𝗳𝗹𝗮𝗺𝗺𝗮𝘁𝗶𝗼𝗻 in the body, which is a driver for bone loss. ⁣
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• Heavy alcohol consumption often 𝗿𝗲𝗽𝗹𝗮𝗰𝗲𝘀 nutrient-rich foods in the diet, leading to 𝗱𝗲𝗳𝗶𝗰𝗶𝗲𝗻𝗰𝗶𝗲𝘀 in protein, essential vitamins, and minerals like vitamin D, which are crucial for bone health. ⁣
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• Alcohol 𝗱𝗶𝘀𝗿𝘂𝗽𝘁𝘀 hormone levels, especially estrogen and testosterone, which are important for maintaining muscle mass and bone density. ⁣
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• Alcohol 𝗶𝗺𝗽𝗮𝗶𝗿𝘀 balance and coordination, increasing the risk of falls and fractures. ⁣
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👉 𝗦𝗵𝗮𝗿𝗲 this post with someone who would benefit. For deeper dives into topics like this, sign up for my 📧 FREE newsletter, comment “𝗡𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿” below. ⁣
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It’s spring here in the Northeast, which means we’re spending a lot more time 𝗼𝘂𝘁𝘀𝗶𝗱𝗲 and gardening.⁣
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Here are a few tips to stay safe while enjoying this beautiful weather! 👇⁣
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🥾 𝗪𝗲𝗮𝗿 𝗮𝗽𝗽𝗿𝗼𝗽𝗿𝗶𝗮𝘁𝗲 𝗳𝗼𝗼𝘁𝘄𝗲𝗮𝗿- rubber-soled and supportive shoes to prevent slipping. Slip-ons without heel support may make us more vulnerable to twisting an ankle or falling.⁣
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👀 𝗪𝗮𝘁𝗰𝗵 𝘆𝗼𝘂𝗿 𝘀𝘁𝗲𝗽 and avoid slippery surfaces like wet grass or muddy areas.⁣
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❌ 𝗗𝗼𝗻’𝘁 𝗺𝘂𝗹𝘁𝗶𝘁𝗮𝘀𝗸- stay focused on one activity at a time.⁣
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💪 𝗞𝗻𝗼𝘄 𝘆𝗼𝘂𝗿 𝗹𝗶𝗺𝗶𝘁𝘀- especially when it comes to lifting heavy bags in the garden or time spent doing repetitive activities like weeding.⁣
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💧𝗦𝘁𝗮𝘆 𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝗱- even a small amount of dehydration can alter concentration or coordination and can cause dizziness, increasing our fall risk.⁣
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Stay safe out there!⁣
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For more tips sign up for my 📧 FREE newsletter, comment “𝗡𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿” below.⁣

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Osteoporosis, a condition 𝗮𝗳𝗳𝗲𝗰𝘁𝗶𝗻𝗴 𝗺𝗶𝗹𝗹𝗶𝗼𝗻𝘀 𝘄𝗼𝗿𝗹𝗱𝘄𝗶𝗱𝗲, has long been shrouded in misconceptions that hinder a complete understanding of its complexities.⁣
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🙌 Let’s cast aside these myths and 𝗽𝗮𝘃𝗲 𝘁𝗵𝗲 𝘄𝗮𝘆 for informed discussions, bolstering awareness about Osteoporosis and its implications.⁣
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Stand with us as we challenge preconceptions and embark on a journey towards healthier bones and empowered living. 💪🦴⁣
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❓𝗛𝗼𝘄 𝗺𝗮𝗻𝘆 𝗼𝗳 𝘁𝗵𝗲𝘀𝗲 𝗺𝘆𝘁𝗵𝘀 𝗱𝗶𝗱 𝘆𝗼𝘂 𝗯𝗲𝗹𝗶𝗲𝘃𝗲 𝘁𝗼 𝗯𝗲 𝘁𝗿𝘂𝗲? Let us know in the comments!⁣

Sign up for my FREE Osteoporosis E-book, comment “E-book” below.
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Caring for our health 𝗜𝗦 self-care. 🥰 ⁣
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Many times, women put their healthcare 𝗹𝗮𝘀𝘁 on the priority list. ⁣
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In honor of 𝗢𝘀𝘁𝗲𝗼𝗽𝗼𝗿𝗼𝘀𝗶𝘀 𝗔𝘄𝗮𝗿𝗲𝗻𝗲𝘀𝘀 𝗠𝗼𝗻𝘁𝗵, I wanted to discuss what self-care for Osteoporosis might look like. ⁣
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💕 Optimizing 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 with blood sugar-balanced meals and incorporating bone-building foods and nutrients. ⁣
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💕 Prioritizing 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 that includes all the components necessary to build strong bones. ⁣
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💕 Getting adequate 𝘀𝗹𝗲𝗲𝗽 so we can repair and build our muscles and bones. ⁣
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💕 Staying well 𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝗱 to lubricate our joints and detoxify our bodies. ⁣
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💕 Managing 𝘀𝘁𝗿𝗲𝘀𝘀 with all the things- breath work, meditation, Tai Chi, journaling, prayer, etc. ⁣
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💕 Scheduling 𝗵𝗲𝗮𝗹𝘁𝗵𝗰𝗮𝗿𝗲 appointments- DEXA scan, GYN, Ophthalmologist, etc. ⁣
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💕 Addressing muscle and joint 𝗮𝗰𝗵𝗲𝘀 𝗮𝗻𝗱 𝗽𝗮𝗶𝗻 by seeing a health care practitioner like a Physical Therapist, so we can safely return to exercise. ⁣
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Instead of trying to do everything at once, focus on 𝗼𝗻𝗲 𝗮𝗿𝗲𝗮 𝗮𝘁 𝗮 𝘁𝗶𝗺𝗲 and then baby step it. ⁣
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𝗙𝗼𝗿 𝗲𝘅𝗮𝗺𝗽𝗹𝗲: ⁣
Perhaps you want to improve your 𝘀𝗹𝗲𝗲𝗽, but you can’t seem to get to bed before 11:00 P.M. ⁣
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Try going to bed just 𝟭𝟱 𝗺𝗶𝗻𝘂𝘁𝗲𝘀 𝗲𝗮𝗿𝗹𝗶𝗲𝗿, at 10:45 instead, and then the next week, make it 10:30, until you reach your desired bedtime. 😴 ⁣
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What else does your Osteoporosis Self-Care program look like❓ ⁣
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🗣️ Let me know and remember to sign up for my FREE Osteoporosis E-book. Comment 𝗘-𝗯𝗼𝗼𝗸 below. ⁣

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𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻 plays an important role in helping to maintain bone density, which is why we often see 𝗮𝗰𝗰𝗲𝗹𝗲𝗿𝗮𝘁𝗲𝗱 bone loss during menopause. ⁣
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🤰During pregnancy and postpartum, women may even experience temporary 𝗯𝗼𝗻𝗲 𝗹𝗼𝘀𝘀 to provide 𝗰𝗮𝗹𝗰𝗶𝘂𝗺 for fetal development and milk production, however, 𝗿𝗲𝗽𝗲𝗮𝘁𝗲𝗱 𝗽𝗿𝗲𝗴𝗻𝗮𝗻𝗰𝗶𝗲𝘀 without enough time for recovery can contribute to reduced bone density. 😮 ⁣
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🦴 𝗧𝗵𝗶𝗻𝗻𝗲𝗿 𝗯𝗼𝗻𝗲𝘀 contain less mineral content and thus are less dense. ⁣
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🍽️ Eating disorders, such as anorexia or bulimia can affect individuals of any gender but are more commonly diagnosed in women. 𝗪𝗶𝘁𝗵𝗼𝘂𝘁 𝗮𝗱𝗲𝗾𝘂𝗮𝘁𝗲 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻, bone loss can occur. ⁣
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🧬 𝗚𝗲𝗻𝗲𝘁𝗶𝗰𝘀 influence bone size, shape, and density, affecting bone health. When combined with other factors such as hormonal changes, diet, and lifestyle choices, genetic predispositions may make women 𝗺𝗼𝗿𝗲 𝘃𝘂𝗹𝗻𝗲𝗿𝗮𝗯𝗹𝗲 to issues like bone thinning and osteoporosis. ⁣
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𝗦𝗵𝗮𝗿𝗲 𝘁𝗵𝗶𝘀 𝗽𝗼𝘀𝘁. ⁣
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📙 Get my FREE Osteoporosis E-book, comment “𝗘 𝗯𝗼𝗼𝗸” below. ⁣
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Wolff’s law shows us that we need to 𝗰𝗼𝗻𝘁𝗶𝗻𝘂𝗮𝗹𝗹𝘆 𝘀𝘁𝗿𝗲𝘀𝘀 our bones (𝘪𝘯 𝘵𝘩𝘦 𝘳𝘪𝘨𝘩𝘵 𝘸𝘢𝘺) to prevent bone loss and build stronger bones. 💪🦴 ⁣
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This means getting 𝗿𝗲𝗴𝘂𝗹𝗮𝗿 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 that includes a progressive 🏋️‍♀️ 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 program with: ⁣
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✅ free weights ⁣
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✅ bands ⁣
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✅ tubing ⁣
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As well as 𝘄𝗲𝗶𝗴𝗵𝘁-𝗯𝗲𝗮𝗿𝗶𝗻𝗴 exercises, 🏃‍♀️like: ⁣
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✅ brisk walking ⁣
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✅ jogging ⁣
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✅ climbing stairs ⁣
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For more osteoporosis topics like this, sign up for my FREE newsletter, comment “𝗡𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿” below. ⁣

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Building strong bones relies on applying the 𝗿𝗶𝗴𝗵𝘁 𝗮𝗺𝗼𝘂𝗻𝘁 and 𝘁𝘆𝗽𝗲 of stress to them. 🦴 ⁣
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As muscles attach to bones, they can provide the right stimulus to 𝗯𝘂𝗶𝗹𝗱 𝗯𝗼𝗻𝗲. ⁣
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🛑 If we stop 𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗺𝘂𝘀𝗰𝗹𝗲, we stop signaling our bones to get stronger, so we 𝗹𝗼𝘀𝗲 𝗯𝗼𝗻𝗲 𝗱𝗲𝗻𝘀𝗶𝘁𝘆. ⁣
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We need 𝘀𝘁𝗿𝗼𝗻𝗴 𝗺𝘂𝘀𝗰𝗹𝗲𝘀 to help us continue to do the things we did when we were younger, like lifting heavy things off the floor and overhead so we remain 𝗶𝗻𝗱𝗲𝗽𝗲𝗻𝗱𝗲𝗻𝘁. 💪 ⁣
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Muscle strength, especially in our legs and hips, helps prevent falls. ⁣
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More muscle means more mitochondria, which are the 𝗽𝗼𝘄𝗲𝗿𝗵𝗼𝘂𝘀𝗲𝘀 of our cells and help provide the 𝗲𝗻𝗲𝗿𝗴𝘆 we need to function every day. ⁣
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More muscle helps 𝗽𝗿𝗲𝘃𝗲𝗻𝘁 fatigue and create more stamina. ⁣
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🏋️‍♀️ A workout program that includes progressive resistive exercise 𝟮-𝟯𝘅 𝗮 𝘄𝗲𝗲𝗸 can help. ⁣
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𝗠𝗼𝗿𝗲 𝗺𝘂𝘀𝗰𝗹e helps us to use and process sugar more effectively and prevent things like insulin resistance, diabetes, and weight gain. ⁣
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👉 High blood sugar levels also cause 𝗶𝗻𝗳𝗹𝗮𝗺𝗺𝗮𝘁𝗶𝗼𝗻 in the body, which is a root cause for osteoporosis. ⁣
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For more nine health tips, sign up for my 📧 FREE newsletter. Comment “𝗻𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿” below. ⁣
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If you have 𝘀𝗰𝗼𝗹𝗶𝗼𝘀𝗶𝘀 and 𝗼𝘀𝘁𝗲𝗼𝗽𝗼𝗿𝗼𝘀𝗶𝘀, then getting an assessment and treatment plan from a Physical Therapist (PT) who 𝘀𝗽𝗲𝗰𝗶𝗮𝗹𝗶𝘇𝗲𝘀 in scoliosis can help. 👍 ⁣
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With scoliosis, we often have 𝗶𝗺𝗯𝗮𝗹𝗮𝗻𝗰𝗲𝘀 in how the weight is distributed on the spinal vertebra as well as through the hips and pelvis. 👇 ⁣
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𝗧𝗵𝗮𝘁 𝗰𝗮𝗻 𝗺𝗮𝗸𝗲 𝘂𝘀 𝗺𝗼𝗿𝗲 𝘃𝘂𝗹𝗻𝗲𝗿𝗮𝗯𝗹𝗲 𝘁𝗼 𝗽𝗮𝗶𝗻 𝗮𝗻𝗱 𝗶𝗻𝗷𝘂𝗿𝘆. ⁣
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🩻 An Xray can give us 𝗺𝗼𝗿𝗲 𝗶𝗻𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝗼𝗻 about our curves and a PT can help assess where your restrictions are and how to 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝗲𝗻 your curves and alignment. ⁣
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To dive deeper into topics like this, get my 📧𝗙𝗥𝗘𝗘 newsletter, comment “𝗡𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿” below.

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Getting an osteoporosis diagnosis can be scary and overwhelming. 𝗜 𝗴𝗲𝘁 𝗶𝘁!⁣
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𝗕𝘂𝘁, within the diagnosis lies an opportunity to learn new things, shift our mindsets, and feel 𝗲𝗺𝗽𝗼𝘄𝗲𝗿𝗲𝗱 in the process! 🙌⁣
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1️⃣ Focus on what you 𝗖𝗔𝗡 control and work with your healthcare team to come up with a holistic plan to support your bone health.⁣
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2️⃣ 𝗥𝗲𝗳𝗿𝗮𝗺𝗲 a limitation as a chance to explore new ways to improve your bone health.⁣
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3️⃣ Cultivate resilience by acknowledging your 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝘀 𝗮𝗻𝗱 𝗮𝗯𝗶𝗹𝗶𝘁𝗶𝗲𝘀 to cope with hard things.⁣
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4️⃣ Seek 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝗮𝗻𝗱 𝗰𝗼𝗻𝗻𝗲𝗰𝘁𝗶𝗼𝗻 by surrounding yourself with a healthcare team, family and friends who understand you, can guide you, and cheer you on! 👏⁣
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𝗦𝗵𝗮𝗿𝗶𝗻𝗴 concerns with your healthcare team, family, and friends can help alleviate fear and provide emotional support.⁣
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5️⃣ 𝗕𝗲 𝗸𝗶𝗻𝗱 𝘁𝗼 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳. Treat yourself with the same care and understanding that you would offer to a loved one facing a similar situation.⁣
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6️⃣ The best you can, stay 𝗳𝗼𝗰𝘂𝘀𝗲𝗱 𝗼𝗻 𝘁𝗵𝗲 𝗽𝗿𝗲𝘀𝗲𝗻𝘁 𝗺𝗼𝗺𝗲𝗻𝘁 and the actions you can take today to support your bone health and overall well-being.⁣
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𝗬𝗼𝘂’𝘃𝗲 𝗴𝗼𝘁 𝘁𝗵𝗶𝘀 𝗮𝗻𝗱 𝗜’𝗺 𝗵𝗲𝗿𝗲 𝘁𝗼 𝗵𝗲𝗹𝗽.⁣
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𝗦𝗵𝗮𝗿𝗲 this with someone who needs to hear this. To learn more about osteoporosis topics, sign up for my FREE newsletter, and comment “𝗡𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿” below.⁣
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This is a partial list of 𝗺𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 that may 𝗰𝗮𝘂𝘀𝗲 secondary osteoporosis. 😱⁣
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Of the medications listed here, the one I commonly see people take (𝘴𝘰𝘮𝘦𝘵𝘪𝘮𝘦𝘴 𝘧𝘰𝘳 𝘥𝘦𝘤𝘢𝘥𝘦𝘴!) for heartburn or reflux are the PPI’s (like 𝗡𝗲𝘅𝗶𝘂𝗺, 𝗣𝗿𝗶𝗹𝗼𝘀𝗲c).⁣
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PPI’s can 𝗶𝗻𝘁𝗲𝗿𝗳𝗲𝗿𝗲 with the 𝗮𝗯𝘀𝗼𝗿𝗽𝘁𝗶𝗼𝗻 of calcium, B12 and iron. ⁣
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They also 𝗶𝗻𝗵𝗶𝗯𝗶𝘁 our ability to break down and absorb protein, an important nutrient to build muscle and bone. ⁣
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These medications reduce stomach acid. ⁣
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Without 𝗲𝗻𝗼𝘂𝗴𝗵 stomach acid, we’re more vulnerable to infection or overgrowth of bacteria. This 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲𝘀 𝗶𝗻𝗳𝗹𝗮𝗺𝗺𝗮𝘁𝗶𝗼𝗻 in the body, which can drive bone loss. 🦴⁣
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⚠️ That said, please 𝗱𝗼𝗻’𝘁 𝘀𝘁𝗼𝗽 taking any medications 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗰𝗼𝗻𝘀𝘂𝗹𝘁𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿 𝗱𝗼𝗰𝘁𝗼𝗿. ⁣
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And, even if we are taking these medications, we can 𝘀𝘁𝗶𝗹𝗹 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝗯𝗼𝗻𝗲 𝗵𝗲𝗮𝗹𝘁𝗵 by focusing more on nutrition, lifestyle and exercise.⁣
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For deeper dives into topics like this, sign up for my 📧 𝗙𝗥𝗘𝗘 newsletter, comment “𝗡𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿” below.⁣
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🦴 The DEXA scan gives us 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁 information on the health of our bones, but it’s only 🧩 𝗼𝗻𝗲 𝗽𝗶𝗲𝗰𝗲 𝗼𝗳 𝘁𝗵𝗲 𝗽𝘂𝘇𝘇𝗹𝗲 when it comes to making progress on your osteoporosis journey. ⁣
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We call this TRUE but 𝗣𝗔𝗥𝗧𝗜𝗔𝗟.‌ ⁣
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There are 𝗼𝘁𝗵𝗲𝗿 ways we measure progress or that we are moving in a 𝗽𝗼𝘀𝗶𝘁𝗶𝘃𝗲 𝗱𝗶𝗿𝗲𝗰𝘁𝗶𝗼𝗻 to support our skeletal system. 🩻 ⁣
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These areas include, 𝗯𝘂𝘁 𝗮𝗿𝗲 𝗻𝗼𝘁 𝗹𝗶𝗺𝗶𝘁𝗲𝗱 𝘁𝗼, looking at improvements in:⁣
•strength ⁣
•balance ⁣
•posture ⁣
•coordination ⁣
•mobility ⁣
•body mechanics ⁣
•proprioception ⁣

‌🩸We can also look at 𝗯𝗹𝗼𝗼𝗱 𝘄𝗼𝗿𝗸 to see what things are improving like vitamin D levels, bone and inflammatory markers.⁣
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When we have 𝗺𝗼𝗿𝗲 𝗰𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝗰𝗲 and less fear, we improve our bone physiology.⁣
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So there you have it friends, we have to look at 𝗔𝗟𝗟 the pieces of the puzzle and 𝗻𝗼𝘁 get discouraged because we may still be improving in other areas! 🙌⁣
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𝗦𝗵𝗮𝗿𝗲 this with someone who would benefit and sign up for my free YouTube channel , comment “𝗬𝗼𝘂𝗧𝘂𝗯𝗲” below.⁣
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I’ve gotten quite a few questions regarding 𝘀𝗮𝗳𝗲 𝘆𝗼𝗴𝗮 𝗽𝗼𝘀𝗲𝘀. 🧎‍♀️🧘‍♀️ ⁣
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With a few 𝗮𝗱𝗮𝗽𝘁𝗶𝗼𝗻𝘀, yoga can be done 𝘀𝗮𝗳𝗲𝗹𝘆 with osteoporosis and osteopenia. ⁣
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It’s also a phenomenal way to help 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 •balance ⁣
•core strength ⁣
•and mobility
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🙌 These are the 𝗽𝗼𝘀𝘁𝘂𝗿𝗲𝘀 @‌Dr. Sherri Betz recommends we 𝗮𝗱𝗮𝗽𝘁 or avoid completely with low bone density. ⁣
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⭐️ Some of the best postures, that challenge balance while building hip and spinal extensor strength would be 𝗰𝗵𝗮𝗶𝗿 𝗽𝗼𝘀𝗲 or 𝗪𝗮𝗿𝗿𝗶𝗼𝗿 𝟯 pose. ⁣
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Other examples of strength and balance building postures would be ⁣
🌙 half-moon pose ⁣
🐍 cobra ⁣
🌳 tree pose ⁣
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Drop a 𝗵𝗲𝗮𝗿𝘁 if you love yoga and remember to sign up for my 📧 FREE newsletter. Comment “𝗡𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿” below. ⁣
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There’s a lot of confusion around what 𝗺𝗼𝘁𝗶𝗼𝗻𝘀 we need to 𝗮𝘃𝗼𝗶𝗱 with an osteopenia or osteoporosis diagnosis. 🦴 ⁣
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Primarily we are looking to 𝗹𝗶𝗺𝗶𝘁 anything that is 👇 ⁣
•repeated and sustained ⁣
•weighted ⁣
•rapid or forceful ⁣
•goes to end range ⁣
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Many of these motions can be done 𝘀𝗮𝗳𝗲𝗹𝘆 𝘄𝗶𝘁𝗵 𝗮𝗱𝗮𝗽𝘁𝗮𝘁𝗶𝗼𝗻𝘀, but will vary depending on bio-individuality and 𝗵𝗶𝘀𝘁𝗼𝗿𝘆 of fractures. ⁣
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There are some motions we do want to avoid like those listed above. ⁣
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👫 𝗪𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗮 𝗣𝗧 to guide you on your safe movement limits. ⁣
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You can 𝗳𝗶𝗻𝗱 𝗮 𝗣𝗧 by going to this website: www.choosePT.com ⁣
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🔎 Under specialty, look for women’s health or geriatrics. ⁣
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For more info like this, be sure to sign up for my 📧 FREE newsletter, comment “𝗡𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿” below. ⁣

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Contrary to what you may have been told, there is no 𝗼𝗻𝗲 doctor or practitioner to help manage your osteoporosis. 🦴👩‍⚕️ ⁣

‌It will most likely take a 𝘁𝗲𝗮𝗺 𝗼𝗳 𝗽𝗿𝗼𝗳𝗲𝘀𝘀𝗶𝗼𝗻𝗮𝗹𝘀 for the most comprehensive approach. ⁣
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The 𝗽𝗿𝗶𝗺𝗮𝗿𝘆 person managing your care could be your: ⁣
•primary care physician ⁣
•an endocrinologist ⁣
•rheumatologist or ⁣
•even a geriatrician ⁣
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These docs may 𝗼𝗿𝗱𝗲𝗿 blood work to uncover underlying conditions, your DEXA scan, and/or prescribe medication. 💊‌ ⁣
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You may want to consider working with a 𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗧𝗵𝗲𝗿𝗮𝗽𝗶𝘀𝘁 to assess areas of weakness, immobility, and pain.  ⁣
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They can treat your pain and recommend an exercise program to 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 posture, balance, muscle, and bone strength. 💪 ⁣
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A 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗽𝗿𝗮𝗰𝘁𝗶𝘁𝗶𝗼𝗻𝗲𝗿 can assess for nutrient deficiencies and help set you up with a plan to 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 vitamin and mineral intake and absorption. 🥦🍅 ⁣
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If you can work with a 𝗳𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝗮𝗹 𝗺𝗲𝗱𝗶𝗰𝗶𝗻𝗲 𝗽𝗿𝗮𝗰𝘁𝗶𝘁𝗶𝗼𝗻𝗲𝗿, they may help you understand the root causes behind your bone loss as well as provide more recommendations for nutrition and lifestyle based on these 𝗿𝗼𝗼𝘁 𝗰𝗮𝘂𝘀𝗲𝘀. ⁣
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𝗦𝗵𝗮𝗿𝗲 this with someone who would benefit from this and 𝗳𝗼𝗹𝗹𝗼𝘄 me for more bone health information and movement tips! 🙌🦴 ⁣
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I had an 𝗮𝗺𝗮𝘇𝗶𝗻𝗴 discussion yesterday with my good friend and colleague .brown.harris on how to develop 𝗺𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻 for strength training. 🏋️‍♀️ ⁣

‌Although we laid out some practical strategies like enlisting an accountability partner or scheduling in your workouts, we went 𝗺𝘂𝗰𝗵 𝗱𝗲𝗲𝗽𝗲r into 𝗺𝗶𝗻𝗱𝘀𝗲𝘁 and where we want to focus first to harness our motivation. ⁣
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If you didn’t have a chance to listen to it, go back 𝗼𝗻𝗲 𝗿𝗲𝗲𝗹. 🎥 ⁣
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If you haven’t had a chance to sign up for my 📧 𝗙𝗥𝗘𝗘 𝗻𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿, check it out in my bio. ⁣

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The length of ⏰ time we spend 𝘀𝗶𝘁𝘁𝗶𝗻𝗴 𝗮𝗻𝗱 𝗽𝗼𝗼𝗿 𝘀𝗶𝘁𝘁𝗶𝗻𝗴 posture puts us at 𝗠𝗢𝗥𝗘 risk for spinal pain and/or compression fractures. ⁣
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👀 Paying 𝗮𝘁𝘁𝗲𝗻𝘁𝗶𝗼𝗻 to our posture in sitting, changing positions 𝗼𝗳𝘁𝗲𝗻, and getting into 𝘀𝘁𝗮𝗻𝗱𝗶𝗻𝗴 throughout the day can help reduce the risk of both.⁣

‌🤞 We all need posture reminders, so 𝘀𝗵𝗮𝗿𝗲 this with at least one person and make sure to sign up for my 𝗙𝗥𝗘𝗘 newsletter to get more home health tips! 📧🦴⁣
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Gut inflammation 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲𝘀 osteoclast cell formation (𝘵𝘩𝘦 𝘤𝘦𝘭𝘭𝘴 𝘵𝘩𝘢𝘵 𝘣𝘳𝘦𝘢𝘬 𝘥𝘰𝘸𝘯 𝘣𝘰𝘯𝘦). 🧫⁣
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One of the 𝗱𝗲𝗳𝗲𝗻𝘀𝗲 mechanisms 𝗽𝗿𝗼𝘁𝗲𝗰𝘁𝗶𝗻𝗴 the gut wall is our microbiota or 𝗴𝘂𝘁 bacteria. 🦠⁣
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Having a 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 of good to bad gut bacteria not only 𝗽𝗿𝗼𝘁𝗲𝗰𝘁𝘀 𝘁𝗵𝗲 𝗴𝘂𝘁 𝘄𝗮𝗹𝗹, but these bacteria help us to make certain B vitamins and Vitamin K, which are 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁 for bone health.⁣
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We can balance our gut bacteria with 𝗹𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲 𝗮𝗻𝗱 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝗶𝗲𝘀 which are all in my 𝗟𝗲𝗮𝗸𝘆 𝗚𝘂𝘁 𝗚𝘂𝗶𝗱𝗲.  ⁣
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🔗 Download it for free in my bio!⁣
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Using 𝗮𝗹𝗹 𝟯 𝗼𝗳 𝘁𝗵𝗲𝘀𝗲 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘁𝘆𝗽𝗲𝘀 is important to help 𝗽𝗿𝗲𝘃𝗲𝗻𝘁 𝗳𝗮𝗹𝗹𝘀 𝗮𝗻𝗱 𝗳𝗿𝗮𝗰𝘁𝘂𝗿𝗲𝘀. ⚠️🦴 ⁣
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The most recent research hails perturbation-based balance or 𝗿𝗲𝗮𝗰𝘁𝗶𝘃𝗲 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 as an 𝗲𝘀𝘀𝗲𝗻𝘁𝗶𝗮𝗹 part of a balance program. ⁣
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Most people fall because they 𝘁𝗿𝗶𝗽 𝗼𝗿 𝘀𝗹𝗶𝗽 so this type of training can 𝗿𝗲𝗱𝘂𝗰𝗲 𝗳𝗮𝗹𝗹 𝗿𝗶𝘀𝗸, 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝗽𝗼𝘀𝘁𝘂𝗿𝗮𝗹 𝗰𝗼𝗻𝘁𝗿𝗼𝗹, 𝗮𝗻𝗱 𝗴𝗮𝗶𝘁 in many different types of patient populations, including those with osteoporosis. ⁣
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❓Was this helpful? Please 𝘀𝗵𝗮𝗿𝗲 this information with all you feel would benefit and 📧 𝘀𝗶𝗴𝗻 𝘂𝗽 𝗳𝗼𝗿 𝗺𝘆 𝗻𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿 for more information on how to improve your bone health! ⁣
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