| Osteoporosis is a silent disease in which bones | | | | calcium for men/ women between 19 and 50 years |
| become porous and weak, thus becoming more likely | | | | of age which increases to 1200 mg. when over 50 |
| to fracture.Osteopenia means that there is less bone | | | | years of age. Vitamin D is recommended at 400-800 |
| loss than osteoporosis. However, if you have | | | | IU per day.See your physician if you have osteopenia |
| osteopenia, you are more likely to develop | | | | osteoporosis and fall into the younger age bracket. |
| osteoporosis. Bones in the pelvis, spine, hip, wrist and | | | | Exercise- Since bone is living tissue that responds to |
| the arm are most vulnerable. There are usually no | | | | exercise by becoming stronger, weight bearing |
| symptoms until after being diagnosed post fracture. | | | | exercise is best if at risk. This includes |
| It it better to know about it to prevent it!! | | | | jogging,skipping, stair climbing, lifting weights and |
| Women who have had breast cancer may be at | | | | dancing. These are exercises that force the body to |
| higher risk due to several factors such as early | | | | work against gravity. Although swimming is wonderful |
| menopause, chemotherapy, and hormonal therapies. | | | | exercise for breast cancer survivors, it is not weight |
| Chemotherapy drugs such as doxorubicin and | | | | bearing. Consistent weight lifting and weight bearing |
| methotrexate can cause early menopause. With early | | | | exercise 2-3x per week is advised along with balance |
| menopause, estrogen levels decrease. Since estrogen | | | | training for fall prevention. The BEST study( |
| has a protective effect on bone, reduced levels can | | | | University of Arizona Bone Estrogen Strength, 2004) |
| lead to bone loss. In addition, breast cancer stimulates | | | | recommends the wall squat, military press, leg press, |
| cells that break down bone called osteoclasts. | | | | seated row. and back extension for strengthening. If |
| Hormonal drugs such as Tamoxifen have been shown | | | | you are at lymphedema risk, be sure to wear a well |
| to decrease bone density in pre-menopausal women, | | | | fitting compression sleeve and start with light |
| but increase bone density in post menopausal | | | | weights. In addition, flexibility exercises to the chest, |
| women. In addition, some studies have shown that | | | | hamstrings, and upper back are important in |
| Aromatase Inhibitors such as anastrozole or letrozole | | | | prevention and improving posture. If you have |
| may lead to bone loss. Other risk factors include | | | | osteoporosis/osteopenia, avoid jarring high impact |
| having a small frame, using certain medicaitons, not | | | | movements such as skipping or jumping. and perform |
| getting enough calcium, advancing age, family history, | | | | treadmill walking on an incline if possible. |
| cigarette smoking, sedentary lifestyle, and alcohol | | | | Contraindicated Exercises- If you have osteopenia |
| use. | | | | osteoporosis you should avoid the following |
| Lifestyle Management | | | | exercises. These include exercises that pull, flex( |
| Your physician may prescribe several medications | | | | bend towards the body) and twist the neck and |
| which include calcitonin or SERMS . However, we will | | | | spine. For example, sit-ups , roll-ups and spinal twists |
| focus on other approaches for this article. | | | | (Pilates) and plough and pigeon ( yoga) are some that |
| Osteoporosis testing- Ask your doctor if you are a | | | | are not advised. If you participate in Pilates or yoga |
| candidate for a DEXA test which measures your | | | | which are wonderful for balance and core stability, be |
| bone density at different spots in the body including | | | | sure to inform your instructor. Ask for modifications |
| the hip and lumbar spine. This will determine if you | | | | to the postures as a precaution. Abdominal |
| are at risk and where. This is important to know. | | | | strengthening should be performed without lifting the |
| Improve your general health- Stop smoking and limit | | | | neck and shoulders off the floor. |
| alcohol intake which will help to improve your general | | | | It is best to see your physician before beginning any |
| well being. | | | | exercise program. A rehabilitation professional such as |
| Nutrition- Eat a well balanced diet rich in calcium and | | | | an occupational or physical therapist familiar with the |
| vitamin D including dark green leafy vegetables (kale, | | | | implications of breast cancer treatment can design a |
| spinach) and low fat dairy( yogurt, cheese). There | | | | safe exercise program for you. Exercise is important |
| are many products fortified with calcium including | | | | both in breast cancer prevention and in recovery. If |
| orange juice and cereal. Be sure to see a nutritionist if | | | | you have osteoporosis/osteopenia remember that |
| you have any other medical concerns. In addition, the | | | | prevention is necessary with this silent disease to |
| Institute of Medicine recommends 1000 mg. of | | | | keep you moving on in recovery. |