It's never too late - or too early - to focus on bone health
By Sarah Purcell
Sarah Purcell
When I first learned I had osteoporosis, I hadn’t had any symptoms. My doctor recommended I have a DEXA scan, and the test results showed my femoral neck score was in the osteoporosis range. After the diagnosis, I was shocked. I was also embarrassed that, as a Pilates and yoga teacher, I clearly hadn’t been loading my bones or getting the nutrients I needed. I had additional tests done to determine if there was a secondary cause, but there wasn’t.
Once I learned there wasn’t a secondary cause for my bone loss, I mentally switched gears and continued my research on proven healing strategies that didn’t include the use of drugs. My reason for seeking a natural healing path was that I’d never done well with medications. I’ve always had reactions to things like cold medicines and pain relievers. It took time for my plan to fully develop. Still, the hard work was worth it, and the journey became empowering and fascinating.
During my research phase, I took a one-year biomechanics course with Katy Bowman, a movement teacher. I also studied biomechanics and anatomy with many other practitioners. Through those frameworks, I began to see how optimal alignment could provide a path to bone building via weight-bearing activities. I decided to add a weighted vest to my daily walking routine.
I like to remind people that I’ve never had a spinal injury and I’ve always had, and have, a lot of core strength. Weighted vests are not for everyone. People should speak with their healthcare provider before adding one or a weighted belt to their walking routine. After a year of walking with the weighted vest, I added a weight-lifting program. I continued my research and worked with a weight coach to make sure I was creating the optimal loads.
I also changed my approach to nutrition to improve my gut health for nutrient absorption. I started making my own kombucha, and my husband helps by making sauerkraut. We both get our probiotics and pre-biotics from the food we eat. We also now buy organic and have increased our vegetable intake fourfold. We take supplements when needed and try to use only food-based versions.
After my diagnosis and working on my plan, and after reversing my DEXA numbers, I took up tennis. I also intend to weight lift for the rest of my life. I feel better than ever!
If someone asks me for advice on osteoporosis and bone health, I tell them I believe our bone health is a signal of how our personal aging journey is going. And that even if we get back DEXA numbers that paint an unfavorable picture, all is not lost. I like to say I see a diagnosis as an opportunity. It’s a gift to have the chance to right the ship and sail a stronger course into our later years. “Take charge of your health” is my motto! It doesn’t have to be an overwhelming process either. Doing just one small thing today that you weren’t doing yesterday is a great place to start.
I also think it’s important to help raise awareness about osteoporosis and bone health. Many people, like me, assume that their activities and calcium supplements will keep them stay safe from the disease. I wish I had been more aware of the important roles my diet, exercise, sleep, and stress played when I was at my peak bone health at age 30. I hope younger women become more aware of the positive effect they can have on their future health by making good choices in the here and now. People just need the information. It’s my wish that more young people as well as peri-menopausal women understand it’s never too early to eat, sleep and exercise right for their bones! And at the same time, I hope they realize it’s never too late to make changes that have a positive impact on your health and how you feel now.
When I look to the future, I have hope because I know change can happen. I’m passionate about helping others and as a moderator of the NOF Inspire Community I’m able to help people get the information they need. I also try to do my part to spread the word that prevention is within our grasp. And just because your mother had osteoporosis, doesn’t mean you’re doomed! The field of epigenetics shows us how, by managing our lifestyle practices, we can have a profound influence on whether a gene gets expressed or not.
This story is part of a support initiative called Voices of Osteoporosis: Stories of Hope and Inspiration. If you have experienced osteoporosis as a patient or caregiver, we invite you to share your story. Your story could inspire others to learn how to protect their ability to live their best life and stay bone strong. Click here to learn more.