This month I wrapped up my series of 6 discussions regarding “self-care.”

Specific topics addressed were that of:

– what is holistic health?

– management of hands and wrists using acupressure/reflexology

– management of various types of stress and headaches

– understanding how the vestibular balance systems work

– how to breathe deeper and more efficiently affecting

– why is bone density a serious issue and how to improve it

I have many more topics to discuss regarding better physical health, mental wellness, and having meaning/purpose in our lives. Tai chi and qigong are a big part of my curriculum, but I also earned a BS degree in holistic health in addition to my over 40 years of “hands-on” learning, practicing, and teaching. Contact me if you are interested in me speaking at your place of business, group, or other public setting.

All 6 discussions can be found on my YouTube page, by clicking on the image below.

Here is a summary of the topics I discussed regarding osteopenia and osteoporosis, which are conditions related to bone density and strength, which affect millions of people, particularly as they age. Here’s a detailed breakdown:

Osteopenia vs. Osteoporosis

• Osteopenia: This is the early stage of bone loss, where bone mineral density (BMD) is lower than normal but not low enough to be classified as osteoporosis. It is often a precursor to osteoporosis and indicates weakening bones.
• Osteoporosis: This is a more severe bone condition characterized by significant bone loss, making bones brittle and more susceptible to fractures. In osteoporosis, bones become porous, with decreased density and structural integrity.

Causes

Both osteopenia and osteoporosis are caused by an imbalance between bone resorption (the process of bone breakdown) and bone formation. Factors contributing to this include:

• Aging: Bone mass typically peaks in a person’s 20s or 30s and declines with age, particularly in postmenopausal women due to decreased estrogen levels.
• Hormonal changes: Lowered levels of hormones such as estrogen in women and testosterone in men can contribute to decreased bone density.
• Genetics: A family history of osteoporosis can increase the risk.
• Sedentary lifestyle: Lack of physical activity, particularly weight-bearing and resistance exercises, can contribute to weaker bones.
• Poor nutrition: Low intake of calcium, vitamin D, and other nutrients crucial for bone health can lead to bone density loss.
• Smoking and excessive alcohol consumption: Both are associated with decreased bone density.
• Certain medications: Long-term use of corticosteroids and some other medications may contribute to bone loss.

Side Effects and Risks

• Fractures: The most serious consequence, particularly in the hips, spine, and wrists, can result in decreased mobility and increased mortality in older adults.
• Height loss: Often due to fractures in the vertebrae leading to compression.
• Back pain: Resulting from collapsed or fractured vertebrae.
• Kyphosis (spinal curvature): In severe cases of osteoporosis, the spine may curve forward.

Management and Prevention

1. Strength and Resistance Training

• Weight-bearing exercises: These include activities like walking, jogging, dancing, and stair climbing. They help stimulate bone formation by putting stress on the bones.
• Resistance training: Lifting weights or using resistance bands helps build muscle mass and improves bone density. Exercises targeting the hips, spine, and wrists are particularly beneficial for bone health.
• Balance training: Tai chi, yoga, and Pilates are excellent for improving balance and flexibility, reducing the risk of falls that can lead to fractures.

2. Sun Exposure and Vitamin D

• Vitamin D: Essential for calcium absorption, vitamin D can be synthesized through exposure to sunlight. About 15-30 minutes of sun exposure several times a week on the face, arms, or legs (without sunscreen) is often enough, depending on skin type, location, and weather.
• Supplementation: In cases where adequate sun exposure is not possible, supplements are often recommended. The typical dosage is around 600-800 IU per day for adults, though higher doses may be needed for those with deficiencies.

3. Nutrition

• Calcium: Adequate calcium intake is crucial for maintaining bone density. The recommended intake is about 1,000-1,200 mg per day, depending on age and gender. Calcium-rich foods include dairy products (milk, cheese, yogurt), leafy greens (kale, broccoli), almonds, tofu, and fortified foods.
• Magnesium: Magnesium helps convert vitamin D into its active form, allowing for better calcium absorption. Sources include nuts, seeds, legumes, and whole grains.
• Protein: Adequate protein intake is essential for bone and muscle health. High-protein diets have been associated with improved bone density.
• Other Nutrients:
  • Vitamin K: Found in leafy greens, helps regulate calcium and promotes bone health.
  • Omega-3 Fatty Acids: Found in fish like salmon and flaxseeds, these can help reduce bone loss.

4. Medications (I did not discuss these much, as my focus was towards non-pharmaceutical options)

• Bisphosphonates: These drugs slow down bone resorption and help to maintain or increase bone density.
• Hormone Therapy: Estrogen replacement therapy can be beneficial for postmenopausal women to slow bone loss.
• Denosumab: A monoclonal antibody that reduces bone resorption.
• Calcitonin: A hormone that helps regulate calcium levels and bone metabolism.
• Parathyroid hormone analogs: These can help stimulate bone formation in severe cases of osteoporosis.

5. Lifestyle Changes

• Quit smoking: Smoking accelerates bone loss, so quitting is important for bone health.
• Limit alcohol: Excessive alcohol interferes with calcium balance and bone formation.
• Fall prevention: Maintaining good balance and a safe living environment can help prevent falls that might lead to fractures.

6. Regular Check-ups:

• Bone density scans: These scans can help monitor your bone health and assess your risk of fractures.
• Regular medical check-ups: Consult your doctor for personalized advice and to discuss any concerns.

Summary

Osteopenia and osteoporosis are conditions that reflect the progressive weakening of bones, leading to increased risk of fractures. Managing these conditions involves a combination of strength training, resistance exercises, adequate sun exposure, proper nutrition (especially with calcium and vitamin D), and sometimes medication. Regular physical activity, especially weight-bearing and resistance exercises, can help strengthen bones, while proper diet and lifestyle choices support bone health and overall well-being.

I teach and offer lectures about holistic health, physical fitness, stress management, human behavior, meditation, phytotherapy (herbs), music for healing, self-massage (acupressure), Daoyin (yoga), qigong, tai chi, and baguazhang.

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I look forward to further sharing more of my message by partnering with hospitals, wellness centers, VA centers, schools on all levels, businesses, and individuals who see the value in building a stronger nation through building a healthier population.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119