Myth
04-26-2008, 04:22 AM
is anyone else still shrinking?
I think I am as my clothes seem to hang on me more than usual and the other day when my son went to give me a hug he seems to had to bend down further and even asked if Im shrinking...at last measurement I was 4'11
and am slight built (never could gain weight)
I excercise & take calcium , magnesium, strontium, selenium ,zinc, omega3s , vitamin D ......what more can I do?
I recently found out I have high cortisol levels, I suspect this contributes to bone loss though I havent been able to find much research on this.
the docs advice for high cortisol was HRT which Im still debating the pros & cons about.
any input would be appreciated
Myth
I think I am as my clothes seem to hang on me more than usual and the other day when my son went to give me a hug he seems to had to bend down further and even asked if Im shrinking...at last measurement I was 4'11
and am slight built (never could gain weight)
I excercise & take calcium , magnesium, strontium, selenium ,zinc, omega3s , vitamin D ......what more can I do?
I recently found out I have high cortisol levels, I suspect this contributes to bone loss though I havent been able to find much research on this.
the docs advice for high cortisol was HRT which Im still debating the pros & cons about.
any input would be appreciated
Myth
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Marywoo
04-26-2008, 08:02 AM
myth, I can actually feel myself shrinking,the only problem with hrt is it causes cancer,and it sounds to me that would be the last thing you need right now,sorry for negativity,but i would hate to see you go through cancer treatments,Iam not a doc just playing one on computer,lol.my girlfriend was o:n low dose estrogen and is just completed radiation.hope you feel better . Marywoo
Myth
04-26-2008, 09:15 AM
hi Marywoo
I was put on HRT some years ago and didnt do well on it and dont think I will go there again in fact I believe the docs are playing with fire & we are the ones that will get burnt...it just makes it hard when they offer no other solutions...and I would really like to stop shrinking because at this rate I will disappear :eek:
Myth
I was put on HRT some years ago and didnt do well on it and dont think I will go there again in fact I believe the docs are playing with fire & we are the ones that will get burnt...it just makes it hard when they offer no other solutions...and I would really like to stop shrinking because at this rate I will disappear :eek:
Myth
Marywoo
04-26-2008, 01:56 PM
myth I love your sense of humor,I feel like im all bent over, i joke about it to my family saying Iam growing my hump,but the scary thing is i am LOL the dr said i need exercise so i tried an epileptical machine and have gotten worse since then,Iam kinda housebound at 48 I have 5 dogs and 2 grown children living in a small house and if everyone helped i think i could make it,but im sinking fast with all this responsibility and no help,I wonder if the guy from ramseys kitchen nightmares would consider helping,Ha ha ha . every day i expect to wake up better but i guess thats not gonna happen,i hope you are having better luck than me. feel better :D marywoo
Myth
04-26-2008, 06:03 PM
hi Marywoo
I had considered the epileptical machine as it made wonderful promises but have as yet not heard of any success stories with it. there are so many things on the market that claim to build bones & none actually live up to their promises....
what else are you doing for your osteoporosis? besides wearing yourself out looking after 5 dogs (they are good company) and kids would be useful if we could send them down the salt mines. have you had your cortisol levels checked ?
Myth
I had considered the epileptical machine as it made wonderful promises but have as yet not heard of any success stories with it. there are so many things on the market that claim to build bones & none actually live up to their promises....
what else are you doing for your osteoporosis? besides wearing yourself out looking after 5 dogs (they are good company) and kids would be useful if we could send them down the salt mines. have you had your cortisol levels checked ?
Myth
Marywoo
04-26-2008, 06:10 PM
hi myth,Iam really not doing much for the osteo except perscription vit D.the dr wants to wait untill ive gone a year without a period.wouldnt that be a little piece of heaven,oh and calcium supplements,how about you. I take lyrica for nerve damage,lexapro for depression,and vicoden for breakthrough pain,quite a casserole huh.whats your story? marywoo
petal*pusher
04-26-2008, 08:45 PM
Shrinking here too! In my youth...(very long time ago)...I was a tad over 5'8"....at last Dr. apt., I measured in at 5'3". ARGH!
I've been on the Forteo injections a little over a year now and sure am hoping it is making a difference on my bones. My posture is terrible, but I know it comes with this disease. I'm noticing how shirts and blouses just don't look right any more...shoulders have been very sloped for many years, but those dandy little shoulder pads help!.......Pam;)
I've been on the Forteo injections a little over a year now and sure am hoping it is making a difference on my bones. My posture is terrible, but I know it comes with this disease. I'm noticing how shirts and blouses just don't look right any more...shoulders have been very sloped for many years, but those dandy little shoulder pads help!.......Pam;)
phylwill1152
04-26-2008, 09:19 PM
HI All...when i was last measured, a couple of years ago, i'd lost a half an inch. I'm was only 5' to begin, so being short is normal for me. I don't know if i've lost anymore and to be honest i'd rather not know, altho my son keeps telling me i'm shrinking. How can he tell..does my head reach a different spot on his chest when we hug???
Pam, weight training could help your posture. Exercises that work the upper back/shoulders are great for pulling the shoulders back and to stop the forward curve they get. Strenghten the muscle, you'll stand taller and your bones will thank you. Its the pull of the muscle on the bone that makes them stronger.
Marywoo, my hat is off to you...5 dogs and 2 grown kids in a small house is quite a load. Would reading the kids the riot act get them to help more? Altho i imagine you've already tried that. I have a friend in a similar situation, minus the dogs, and she is worn out too. Stress plays a big part in our health and it sounds like you have it in abundance. Can you get outside to go for walks? Even a short one daily would be good for both your body and sanity.
Hi Myth...i'm always glad when you post cause you tell it like it is.
Have a good weekend everyone..take care..phyllis
Pam, weight training could help your posture. Exercises that work the upper back/shoulders are great for pulling the shoulders back and to stop the forward curve they get. Strenghten the muscle, you'll stand taller and your bones will thank you. Its the pull of the muscle on the bone that makes them stronger.
Marywoo, my hat is off to you...5 dogs and 2 grown kids in a small house is quite a load. Would reading the kids the riot act get them to help more? Altho i imagine you've already tried that. I have a friend in a similar situation, minus the dogs, and she is worn out too. Stress plays a big part in our health and it sounds like you have it in abundance. Can you get outside to go for walks? Even a short one daily would be good for both your body and sanity.
Hi Myth...i'm always glad when you post cause you tell it like it is.
Have a good weekend everyone..take care..phyllis
peppurr
04-27-2008, 12:38 AM
Here are a couple of stretching exercises I do at my osteo pilates class:
1.Lay on your stomach. Head raised slightly. Lift right leg and left hand. Stetch each out as far as you can and lower both hand and leg. Then lift left leg and right hand. Keep alternating and stretching.
Lay on stomach. Forehead resting on hands (palms down). Bend right leg. Flex foot- Heel down. Lift bent leg. Extend leg out and lower straight leg to floor. Lift left leg and repeat alternatiing.
1.Lay on your stomach. Head raised slightly. Lift right leg and left hand. Stetch each out as far as you can and lower both hand and leg. Then lift left leg and right hand. Keep alternating and stretching.
Lay on stomach. Forehead resting on hands (palms down). Bend right leg. Flex foot- Heel down. Lift bent leg. Extend leg out and lower straight leg to floor. Lift left leg and repeat alternatiing.
Myth
04-27-2008, 07:58 AM
hi Marywoo my first post pretty much covers what Im doing for my bones but Im always looking for ways to improve management and stop the decline
hi Pam I have found that just regularly pulling your shoulders back (like squeezing shoulders blades together) helps excercise and strengthen the muscles in that region
hi peppur I actually tried that excercise, a good one to do while watching TV
hi phyliss I ,like everyone else on this board is still searching for answers but seem to turn up more questions ,hopefully oneday there will be an answer
cheers Myth
hi Pam I have found that just regularly pulling your shoulders back (like squeezing shoulders blades together) helps excercise and strengthen the muscles in that region
hi peppur I actually tried that excercise, a good one to do while watching TV
hi phyliss I ,like everyone else on this board is still searching for answers but seem to turn up more questions ,hopefully oneday there will be an answer
cheers Myth
Marywoo
04-27-2008, 08:22 AM
Hi girls, sorry we have to meet under these circumstances,but i guess were lucky to be able to reach out to others with similar conditions.does anyone else have back disease also or do these go hand in hand?my dr said my back would not get better,but my head wants to prove him wrong,unfortunately every time I try to exercise i hurt myself,if anyone here does have back disease please dont try the epiliptical,i know i murdered that word(sorry). Does anyone else have trouble walking?I cant walk on hard floors,like tile or cement the pain is undescribale,iam trying to figure out if thats from osteo or back disease. phylwill. thank you so much for saying that ive tried to explain to my family that iam very overwelmed but they just dont get it,nobody loves these dogs more than me but i cant keep up with them anymore,and i cant get on the floor like peppurr suggests cause they jump all over me.2 of these dogs are my daughters i call them my grand dogs,i think what bothers me most is i know i created this mess myself,and i dont want anyone else to suffer for it.I definately spoiled my husband kids and dogs,not realizing i would end up like this.to make matters worse right before my reumy appt. i got my period which knocks me for a loop so i missed that which means no refills on my lyrica and no epidural shot,so iam sinking fast,so sorry for this pity party.Iam so glad you girls seem to be doing well i hope that continues.PEPPURR i know you are right about the pilates i use to do it and it is great.PHYLWILL thanks again.hope everybody has a pain free day. :D marywoo
Marywoo
04-27-2008, 08:29 AM
Myth iam so happy to hear you say pulling your shoulders back helps because i do that on a dailey basis so maybe iam doing better than i thought.Iam gonna start with the dumb bells again, even if we do a couple iam sure it will be better than nothing.sorry i was so longwinded on that other post.just wanted to let u know the girls and guys on the fibromyalgia boards are real sweethearts.have a great day myth. :angel:marywoo
peppurr
04-27-2008, 03:00 PM
hi Marywoo my first post pretty much covers what Im doing for my bones but Im always looking for ways to improve management and stop the decline
hi Pam I have found that just regularly pulling your shoulders back (like squeezing shoulders blades together) helps excercise and strengthen the muscles in that region
hi peppur I actually tried that excercise, a good one to do while watching TV
hi phyliss I ,like everyone else on this board is still searching for answers but seem to turn up more questions ,hopefully oneday there will be an answer
cheers Myth
Hi Myth. Yes! That shoulder squeezing is really good. I do that at the computr all the time.
Also, when you're walking proper posture is important. Head up, shoulders back and stomach pulled in. I walk with a small backpack containing a 5 lb weight. You can't believe how you can feel your back muscles working.
hi Pam I have found that just regularly pulling your shoulders back (like squeezing shoulders blades together) helps excercise and strengthen the muscles in that region
hi peppur I actually tried that excercise, a good one to do while watching TV
hi phyliss I ,like everyone else on this board is still searching for answers but seem to turn up more questions ,hopefully oneday there will be an answer
cheers Myth
Hi Myth. Yes! That shoulder squeezing is really good. I do that at the computr all the time.
Also, when you're walking proper posture is important. Head up, shoulders back and stomach pulled in. I walk with a small backpack containing a 5 lb weight. You can't believe how you can feel your back muscles working.
jrose1358
04-27-2008, 04:00 PM
I have been doing strenght training with a trainer for several months. He tells me that weighted squats and deadlifts work to strengthen your core and spinal column more than other more targeted exercises. Working slowly into these exercises engages the core and strengthns the spinal-column muscles 50 to 70 percent more and helps to prevent lower back pain and supports ligaments that keep the spine in line. Since I have started incorporating variations of these into my workouts I notice that I have much better posture and my lower back and hip pain is virtually gone. You do have to work into them slowly though so as not to injure yourself. jrose
phylwill1152
04-27-2008, 04:50 PM
Hi Marywoo..thank you for your kind words. We have 2 dogs(1 cat and 11 chickens) and they can be a handful when they to jumping around being happy. I laso volunteer at our animal shelter and see dogs of all shapes and sizes. Dogs are easy to handle compared to kids and tend to listen better most of the time. Have you thought of going on strike? Stop doing the things you do daily and see if they , the kids, pitch in more to help. Like i said before, i have friend in a very similar situation..but in additon to having her daughter and 2 young kids living with them (no dogs) she is also taking care of her elderly parents so they can stay at home. i can understand how you feel, from knowing how she feels.
Hi Jrose. i do the should blade squeezes too..its very helpful when doing a number of different exercises for chest and upper back. I knew squats were good for the legs, but not that they were good for the back too. I don't have many back aches, but do get achey hips from time to time, usually a good walk will help that.
Hi peppur...you are so right about the weight on your back. I used a weight in a backpack off and on but now that i have the walking vest i used it for every walk. The extra weight makes you pay close attention to your posture which includes keeping your shouldres slightly back.
Have all of you noticed how many threads regardless of original topic end up talking about exercise? I think this goes to show how important it is for all of us no matter what our fitness levels are. have agood day..take care..phyllis
Hi Jrose. i do the should blade squeezes too..its very helpful when doing a number of different exercises for chest and upper back. I knew squats were good for the legs, but not that they were good for the back too. I don't have many back aches, but do get achey hips from time to time, usually a good walk will help that.
Hi peppur...you are so right about the weight on your back. I used a weight in a backpack off and on but now that i have the walking vest i used it for every walk. The extra weight makes you pay close attention to your posture which includes keeping your shouldres slightly back.
Have all of you noticed how many threads regardless of original topic end up talking about exercise? I think this goes to show how important it is for all of us no matter what our fitness levels are. have agood day..take care..phyllis
Myth
04-27-2008, 11:38 PM
hi everyone
I am so glad you are all here lending moral support & tidbits of information not obtainable elsewhere,there are days when I just want to bury my head in the sand and forget about my health & the elusive answers to it,but you inspire me to do another squat (aaaah)
Marywoo have you tried wearing sneakers/joggers for those hard surfaces?
I find the thick soles on the sneakers are great for absorbing shock also the speciality sport shoe shops carry gel filled inner soles for shock absorpion
every little bit helps
cheers Myth
I am so glad you are all here lending moral support & tidbits of information not obtainable elsewhere,there are days when I just want to bury my head in the sand and forget about my health & the elusive answers to it,but you inspire me to do another squat (aaaah)
Marywoo have you tried wearing sneakers/joggers for those hard surfaces?
I find the thick soles on the sneakers are great for absorbing shock also the speciality sport shoe shops carry gel filled inner soles for shock absorpion
every little bit helps
cheers Myth
peppurr
04-28-2008, 12:06 AM
I have been doing strenght training with a trainer for several months. He tells me that weighted squats and deadlifts work to strengthen your core and spinal column more than other more targeted exercises. Working slowly into these exercises engages the core and strengthns the spinal-column muscles 50 to 70 percent more and helps to prevent lower back pain and supports ligaments that keep the spine in line. Since I have started incorporating variations of these into my workouts I notice that I have much better posture and my lower back and hip pain is virtually gone. You do have to work into them slowly though so as not to injure yourself. jrose
Hi jrose! Wondering if you could elaborate more on the weighted squats and deadlifts?
Hi jrose! Wondering if you could elaborate more on the weighted squats and deadlifts?
peppurr
04-28-2008, 12:16 AM
Hi peppur...you are so right about the weight on your back. I used a weight in a backpack off and on but now that i have the walking vest i used it for every walk. The extra weight makes you pay close attention to your posture which includes keeping your shouldres slightly back.
Have all of you noticed how many threads regardless of original topic end up talking about exercise? I think this goes to show how important it is for all of us no matter what our fitness levels are. have agood day..take care..phyllis
Hi Phylwill! Always good to read your posts!
Yup. You're right about the exercise. It is so important, like you say. Also, once you get into the habit of doing these things like pulling back abdomen and shoulders, I've noticed it just comes naturally after awhile.
Have all of you noticed how many threads regardless of original topic end up talking about exercise? I think this goes to show how important it is for all of us no matter what our fitness levels are. have agood day..take care..phyllis
Hi Phylwill! Always good to read your posts!
Yup. You're right about the exercise. It is so important, like you say. Also, once you get into the habit of doing these things like pulling back abdomen and shoulders, I've noticed it just comes naturally after awhile.
peppurr
04-28-2008, 12:18 AM
hi everyone
Marywoo have you tried wearing sneakers/joggers for those hard surfaces?
I find the thick soles on the sneakers are great for absorbing shock also the speciality sport shoe shops carry gel filled inner soles for shock absorpion
every little bit helps
cheers Myth
Thank you for mentioning these inner soles. I'd never heard of them.
My daughter's friend just got a job in a clothing store walking on concrete. Her back is killing her. I'll be sure to mention this to her.
Marywoo have you tried wearing sneakers/joggers for those hard surfaces?
I find the thick soles on the sneakers are great for absorbing shock also the speciality sport shoe shops carry gel filled inner soles for shock absorpion
every little bit helps
cheers Myth
Thank you for mentioning these inner soles. I'd never heard of them.
My daughter's friend just got a job in a clothing store walking on concrete. Her back is killing her. I'll be sure to mention this to her.
jrose1358
04-28-2008, 01:13 PM
I'd be happy to elaborate on the weighted sqats and deadlifts. I use free weights that are heavy enough to activate my core but not so heavy that I will injure myself. For the squats, I do 3 sets of 20 reps with a 20 pound weight. Hold the weights hanging down in my hands with my arms hanging naturally, back straight, stomach in, shoulders back and down. Then just sqat like you are going to sit in a low chair. I follow that with foward and back lunges, 20 reps (10 on each leg). Then I do the squats again with a 30 pound bar weight across my shoulders - following this with side lunges with or without weights (20 reps, 10 per leg).
For the deadlifts, you can either do it on the deadlift machine or use free weights. Again, 3 sets , 20 reps. I use 12 pound weights. Standing with your legs slightly bent, bending lorward at about a 45 degree angle or slightly more from the hips, back straight, stomach in, shoulders back and down. Keeping your arms close to your sides, pull your elbows up and back thinking about using your shoulder blades and back muscles around your spine to do the lifting. Concentrate on squeezing these muscles together. Hope this helps. jrose
For the deadlifts, you can either do it on the deadlift machine or use free weights. Again, 3 sets , 20 reps. I use 12 pound weights. Standing with your legs slightly bent, bending lorward at about a 45 degree angle or slightly more from the hips, back straight, stomach in, shoulders back and down. Keeping your arms close to your sides, pull your elbows up and back thinking about using your shoulder blades and back muscles around your spine to do the lifting. Concentrate on squeezing these muscles together. Hope this helps. jrose
phylwill1152
04-29-2008, 07:45 AM
Hi Jrose, thanks for the info on how you do squats and deadlfts. I have a question about the weights...when doing squats are you using 2 10 lb., one in each hand for a 20 lb. total or a 20 lb, one in each hand? Also, when you go down are you sticking your bottom out or keeping it straight like when doing piles? I've been doing the Erin O'Brein video, its set up much like your routine. She does a 3 set each combo of upper and lower body work done in 4 segments, then has a floor segment for back, abs, and legs. It's one of the best i've tried. Since you go to a gym to exercise you probably don't use videos, but if you ever want to try a good one, try hers. Have a good day..take care...phyllis
jrose1358
04-29-2008, 01:40 PM
Hi Phillwil! I am using 2 20-pound weights, 1 in each hand and I stick the bottom out;). When I started I was using 8 pound weights and so I have progressed! Thanks for the tip on the video it sounds great and I am always looking for ways to change the routine up a bit. I think I'll get it. The floor work sounds great! Blessings - jrose
phylwill1152
04-29-2008, 08:56 PM
HI Jrose...when you workout, you don't mess around. thats quite and acheivement to gain that much streneth..how long have you been at it? I do squats the same way except with a 20 lb. total . You're lucky to have access to full gym. I work at a curves like place but they don't emphasis weight training, i have a couple of early morning ladies who come in to do videos with me. They enjoy weight training and don't mind the challenges i give them. However, my biggest challenge is getting them up the amount they lift. Any suggestions?
The other day one of the ladies gave me her 10 lb. medicine ball for baking cookies for a meeting she went to. She'd had it a while, but decided i'd get more use out of it then she would. I told her if she ever wanted it back to let me know and she said "that won't happen" another case of a good intention going down the drain. I think i'm going to try and get my husband to play catch with me with it, that would be good for the upper body and fun too. Thanks for sharing your workout tips, take care..phyllis
The other day one of the ladies gave me her 10 lb. medicine ball for baking cookies for a meeting she went to. She'd had it a while, but decided i'd get more use out of it then she would. I told her if she ever wanted it back to let me know and she said "that won't happen" another case of a good intention going down the drain. I think i'm going to try and get my husband to play catch with me with it, that would be good for the upper body and fun too. Thanks for sharing your workout tips, take care..phyllis
peppurr
04-29-2008, 11:52 PM
Hi Phillwil! I am using 2 20-pound weights, 1 in each hand and I stick the bottom out;). When I started I was using 8 pound weights and so I have progressed! Thanks for the tip on the video it sounds great and I am always looking for ways to change the routine up a bit. I think I'll get it. The floor work sounds great! Blessings - jrose
Thanks for the info jrose!:) Holy smokes - you must be strong! When I read the 20 lbs in each hand:eek: I immediately thought - I'd topple over! :D
8-20 lbs - you're doing GREAT!
I think I'll start with 2 lbs in each hand.:)
Thanks for the info jrose!:) Holy smokes - you must be strong! When I read the 20 lbs in each hand:eek: I immediately thought - I'd topple over! :D
8-20 lbs - you're doing GREAT!
I think I'll start with 2 lbs in each hand.:)
jrose1358
04-30-2008, 12:00 AM
Hi Philwill - Getting Osteopenia was a wakeup call for me. It provided me with the goal I needed to get serious about weight training. I started in January and have been going 5 days per week - 5 days of cardio and yoga stretching with 3 days of strength and weight training. It took me 2 weeks of consistent going to the gym and then I got addicted to it. As my strength increased, I found I wanted to do more. Plus, seeing that muscle definition is kind of cool. Having the traininer helps too because, basically, I am paying him to make me keep increasing the weights. I have about 6 more weeks with him and then I am going to take what I have learned and do it on my own. In the process, however, I, too, have met a few really wonderful women and now we are starting to encourage one another to improve and that has been fun.
I have several really great circuit training workouts that my trainer has taken me through this week - one more upper body focused, one more lower body focused and one total body. It's kind of like a mini 30-minute boot camp but at the end you feel so good. Didn't know I could sweat like that and they are great for strenght and endurance. I am in the process of writing them all down and will share them when I get it all organized. Blessings and keep up the great workouts! jrose
I have several really great circuit training workouts that my trainer has taken me through this week - one more upper body focused, one more lower body focused and one total body. It's kind of like a mini 30-minute boot camp but at the end you feel so good. Didn't know I could sweat like that and they are great for strenght and endurance. I am in the process of writing them all down and will share them when I get it all organized. Blessings and keep up the great workouts! jrose
jrose1358
04-30-2008, 11:57 AM
peppurr - everyone has their own pace. Start at 2 lbs and work your way up. OK, here is the way my trainer taught me to build up. You start at a weight you are comfortable with and start by doing 2 to 3 sets of 8 to 10 reps. When you can do 10 reps each set, then you move to 12 to 15 reps. When you can do 15 reps each set, then you move to 15 -20 reps. When you can do 20 reps each set, then you move the weight up and start back at 8 to 10 reps. That is how I have continually kept increasing the weights. I also incorporate cardio in the midst of the weight training.
My mental philosophy is that I am going to build a muscle barrier between my bones and osteoporosis. I may not be able to stop osteoporosis, but I think I can realistically slow it down a lot. My trainer thinks I can stop it. He says that the more muscles I build, the more my bones have to strengthen to support them. He's not a doctor, but I like his mental attitude and his encouragement keeps me going! I'll keep you posted and thank you all so much for your insights and enouragement of each other. This site is a blessing - jrose
My mental philosophy is that I am going to build a muscle barrier between my bones and osteoporosis. I may not be able to stop osteoporosis, but I think I can realistically slow it down a lot. My trainer thinks I can stop it. He says that the more muscles I build, the more my bones have to strengthen to support them. He's not a doctor, but I like his mental attitude and his encouragement keeps me going! I'll keep you posted and thank you all so much for your insights and enouragement of each other. This site is a blessing - jrose