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Osteoporosis Update

Thistle

Veteran

So, after an exhaustive round of tests, they can’t tell me definitively
why I have osteoporosis before 40. The factors they can identify are:

Where I live (the further north you
live, the more likely you are to have it),
Heredity (although no one in my
family has it)
Breast Feeding my daughter
Twenty Five years of dieting

In an effort to build bone, back in April we started taking a walk after dinner every night and I began a weight lifting program shortly thereafter. I don’t like weight lifting, and I have gained weight because of it. My pants are tighter, most likely because my appetite has exploded. I am also noticing my arms are changing and shirts are getting tighter over the biceps.

I am lifting to grow more bone, but I have started reading up more on nutrition for lifters. I am hoping swapping out some carbs for some protein will help make me feel more full. Time will tell.

One good moment was when we got 9 cubic yards of mulch delivered (it filled most of our 2 car driveway!). I had no problems shoveling it and keeping pace DH. I was sore at the end of it, but not in pain, and was able to get back on track with regular lifting. DH was impressed, and I have to admit, I was as well. Six months ago, I could have never helped like that.

If I can keep it up until NAS, I am treating myself to something big. I have made it through 18 weight lifting sessions. Six more, and I will have “earned” a nice treat. Hoping once it is a habit I will have to do less self-bribing Here’s to a fab pair of shoes or bag in my future!

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31 replies

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Mochi

Veteran

Oh, I'm sorry about the diagnosis.

I wish I had encouragement to you for the weight training. It works really well for me. I guess I feel hungry no matter what I do, and maybe it takes more time for some people, but once you start building more core muscle, I think you will at least maintain if not shrink. Overall. Perhaps case by case some people build bulk in certain areas of the body. But you shouldn't get bigger overall is what I'm saying. Hang in there. I wish I knew how to make it fun for you, because it is the best exercise for women in almost every way. Maybe you will eventually convert to a weights lover. In the meantime, keep rewarding yourself!

Mochi

Veteran

Oh, I'm really sorry I misread this, and that you DO have it. I'll go back and edit, but this is in case you read my previous post already.

annagybe

(website)

Veteran

Stick with the weight lifting and try to track your diet. Most women don't gain huge amounts of muscle mass.

Thistle

Veteran

It's not muscle.

I am just a lot more hungry since starting it, so I have been having a rough time with staying within my calorie zone. At first, I was so hungry, I was waking up in the middle of the night ravenous!

Echo

Veteran

Fiber is your friend! I gained a crazy amount of weight with my health issues, and I have recently started an exercise routine. I am a LOT more active than I was before, and it is easy for a person's appetite to keep pace. When I am hungry and I don't feel it has been a reasonable amount of time since my last meal or snack, I have an apple and a glass of water. It never fails to fill me up to the point where I cannot imagine eating more.

Your mileage may vary, as the saying goes, as everyone's body is different. But the lifting is SO good for you and is not only healthy in general, but is a great way to help fight your osteoporosis. You are so young to have this diagnosis, but you are wise to be adopting healthy habits that will serve you well for a lifetime.

rachylou

Veteran

That's great! I'm all for a big NAS treat

I'm the opposite of you, I suppose. I much prefer weight lifting. Perhaps because I'm diabetic. Muscle doesn't need insulin to take up glucose from the bloodstream. Also, I hate all the jarring that comes from running and dancing and the vertigo that comes from going fast with cycling and skiing and skating.

Diabetics often eat a little snack before they exercise, to avoid a sugar crash. That might help you with the starvation after, and resulting weight gain, if you had a little snack. You can burn quite a bit of energy lifting weights, despite the slowness of the activity.

Thistle

Veteran

I didn't know that, Rachy, thanks for the tip. I will try that tomorrow when I lift again.

Anonymous

You definitely deserve the NAS treat! Congrats on taking good care of yourself. You're worth it!

Mochi

Veteran

Thistle, is the "further north" thing connected to inadequate Vitamin D from lack of sunshine? If so, you may want to look into supplementing.

Thistle

Veteran

I have been taking 4000 IU of vitamin D for years. I asked them that question as well, and they weren't certain. And my Vitamin D levels were in normal ranges. My doctor (she is a endocrynologist specializing in bones) said the research is inconclusive on what causes it. They only know that there is a correlation between where you live and the disease.

The closer to the equater you get, the fewer cases of Osteoporosis. At the equater, it almost disappears.

texstyle

(website)

Veteran

The body is a mystery even to doctors sometimes isn't it?

I don't think you can uptake the Vit. D from a pill like you will from the actual sun. So that could be one thing. Supplements are just never as good as "the real thing." Hunger can also be a symptom of other things. Have you been checked for diabetes with a fasting glucose test and while you've been OFF supplements of all types for at least a week (I've read they can interfere with these tests)?

How is your iron level (and ferritin?)? Then there is hydration as well - if you aren't drinking enough water you can feel hungry too. All that said, weight lifting is probably the best thing you can do for your long term health right now so I'd do whatever I could to keep that up. Eat a high protein snack directly after - a handful of nuts or a low fat yogurt maybe?

Sara L.

Veteran

I was told I had pre-osteoporosis back before I was 30. I've just been taking calcium supplements and exercising since then. I've done weight lifting routines off and on over the years. I know they're supposed to be really good for me, but I hate to lift weights. I'm fine once I get in the habit, but if I fall off the wagon, so to speak, it's hard for me to start the routine again. I like other forms of exercise, such as running, but ugh, I feel your pain when it comes to lifting.

In my case, I'm sure it's genetic. Both my grandmother and mother have osteoporosis.

My solution to the hungry and snacking problem is to try to include some protein with my snacks - apple with peanut butter, cottage cheese with orange slices, a hard boiled egg, a handful of nuts, greek yogurt, etc.

texstyle

(website)

Veteran

I don't mind weight lifting if I keep it to just 15 or 20 mins. per session. Almost anyone (physically able I mean) can commit to that a couple times a week, you know? I like to change it up a bit too - not always the same 5 or 6 exercises. Do some jumping jacks in between and stuff like that. And not the same weight for week after week - I go up just like 1 or 2 lbs. for dumbbells and maybe 2.5 or 5 lbs. for barbell. If I'm feeling "weak" I just back off the extra weight for that day.

If you get a couple of good books with illustrations in them to show various exercises for different body parts, it helps a lot.

Suz

(website)

Veteran

Thistle, I am so sorry that you are struggling with this. The body really is a mystery. As far as family members not having it -- that may or may not be entirely true. It often goes undiagnosed and unrecognized. So there may have been or they may now be other family members with the same condition.

I did not like weight lifting (or any exercise) at first, either. None of it was fun for me. And often, it still isn't. I won't lie. I do it anyway for the benefits -- increased energy, strength, endurance, and the ability to do the kinds of things you name in your post. Not to mention increased bone density. And sometimes I even enjoy it, or at least feel a lot better afterwards.

Lean protein is your friend. I am not a nutritionist but work for a nutrition counselling company with a group of qualified professionals. For people who do resistance training, the ideal is 1 gram of protein per pound of lean body mass per day. You will need to have a rough idea of your lean body mass to calculate. In many cases, this is more protein than you will be used to eating. But it will help to control appetite and build muscle.

Carbs are not the enemy, but they should be nutritious and whole foods. And many people do best by reserving starchy carbs (e.g. sweet potato, banana, oatmeal, whole grains) for POST workout. Make your meal right after your workout more carb dense than your other meals, which are best kept to colorful veggies and lean protein.

Hope this helps a little bit. Big hugs!

Mia

Veteran

Good for you doing weights when it is not your favourite.

Hopefully you will start enjoying it more when the results come. When I bump up my weight program I always get crazy hungry which I think is the sign metabolism is increasing and eventually it does turn out that my clothes fit better. Not necessarily lower weight for as I'm sure you are aware the muscle is heavier than the fat. Always takes me about 6 weeks or more to see the results and I gather everyone is different. Hang in there it will pay off.

I approve of the "treat"

Sveta

(website)

Veteran

You are doing great! I love weight lifting but you need to get used to it if you never did it before. The thing I like about it is the feeling that you have muscles and strength which comes with them. It is definitely a good thing to continue doing.
As for getting tighter clothing this should pass in time as you build more muscles and they begin burn fat on their own.
I really hope your osteoporosis is getting under control this way!

pil

Veteran

Thistle, I've read that yoga is good for osteoporosis too. I have always hated exercise, but do actually enjoy yoga. Most of the time : ) My wrist is bad too, so I have to use modifications to work around it.

http://www.happyhealthylonglif.....rosis.html

Angie

(website)

Fashion Stylist

Yay! You are beating this YOUR way. And I support what Anna and Suz said.

Transcona Shannon

Veteran

This is wonderful news Thistle - look at how much good you've already done for your body? I'm a HUGE believer in the power and goodness that weight lifting can bring.

Thistle

Veteran

Thanks for the wonderful encouragement and support!

I will get the nutrition thing figured out, but that is so much harder with DD and DH. That, and I was not prepared for it. I was not expecting the sudden increase in appetite, which more reading is saying is not uncommon for beginners. I also was thinking more bone thoughts and less muscle thoughts. As long as I am doing the work, I might as well get both, right?

I really am trying to make this a habit before winter comes. It is hard now, the short freezing days will only make it worse. Trying to decide if we will still walk outside, which I really like, or resign ourselves to the treadmill or elliptical, which I tolerate. Wen it is -15F, though, I know which I will choose!

Still working through the nutrition aspects, and I am halfway through Stage 2 in the New Rules of Weight Lifting for Women. It is kicking my tail!

I learned very quickly exercises that look easy are some of the toughest!

Hil

(website)

Veteran

Sounds like you have a good plan in place! Good luck!

Isabel

Veteran

YAY !! How great that you are getting stronger ! That "wieght" is muscle. Isn't it wonderful to feel strong and toss things around ?

I want to suggest that you use one of those exercise balls. Doing push up against the wall with the ball is great for bone building. As is balancing on the ball while lifting hand weights. You get a lot more band for your buck.

Anyway, keep it up !!!!

Sarah A

Veteran

I am so glad you are sticking to your exercise program even though it fail to excite you right now. Once you get it to be a habit it will hopefully develop into at least a likeable part of the day. I empathize with you abotu the weight gain, I have also struggled with exercise increasing appetite and subsequent weight gain (some muscle some not.... as I transition from doing more running to more biking... I know anti bone health move there!) It is really hard to be heavier even though I know I am stronger I dont much care for the new number or "look" in the mirror. I did buy some new clothes that fit my heavier size (2 or 3 sizes up) and I feel they are so much more slimming and flattering than the smaller too tight items. Few but better fitting is my rule for now until I figure out where my body wants to end up weight and shape wise for the next go. Cheers again for your new program and a bag or shoe reward (bags, shoes and jewelry is where I spend my most since I know the longevity is there!)

velvetychocolate

Veteran

Just wanted to say that I am in awe of you for starting and sticking to a weight training program. I know it's not easy, and I'm *amazed* at your determination to stick with it, even though it's not always exactly fun.

Go you! You're doing all the right things and I'm sure it'll pay off beautifully.

Adelfa

Veteran

Good for you--you are taking so much initiative to take care of your bones.

Karie

(website)

Veteran

Thistle, I am so sorry to hear about this. I was done with menopause by age 35 and thus began the bone density scans. I have osteopenia, not osteoporosis. Exercise, especially weight lifting, is so important and I'm glad you are doing it. And I agree 100% with what Suz said about nutrition. It's a lifestyle change and it can be time consuming, but you'll feel better and be healthier as a result. Hang in there, it will get easier.

Aziraphale

Veteran

Thistle, I'm very surprised and sorry to read this. It seems bizarre that breastfeeding only one child may have led to osteoporosis -- or even the combination of factors your doctors have suggested. Maybe it's just "one of those things". I have nothing wise to add, but would like to reinforce what others have said about diet and exercise. It can make a real difference. I am in a high-risk category for osteoporosis myself, but have engaged in weight-bearing exercise all my life, and it seems to be working. You *can* build bone, or at least greatly slow down bone loss.

Anonymous

Thistle, I am the most horrifying couch potato ever and other than my walking back and forth all day, everyday, I do absolutely nothing. Therefore, I have nothing constructive to say about the weight/ muscle gain etc, but I just wanted to lend my sympathy. the first step with these chronic diseases is to identify them and as such, you are half way there. I hope you continue to improve on your condition.

Suz

(website)

Veteran

The New Rules is a great program, Thistle, and should really help if you can keep at it. As for the walking, my advice is enjoy it now in the great weather and as the weather changes you may find you are up for different things than you had expected. I loathe the elliptical and the treadmill and never, ever use them. So I get my cardio work in other ways in winter -- cross country skiing, ice skating, short sprint runs (when it is not too icy or truly too cold), and my Crossfit classes (indoor). Except for skating, I would not have enjoyed any of these until I learned to exercise. So your preferences may change between now and then.

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