Strong Bones

Click a question below to see the answer, or return to FAQs home to pick a different subcategory:

• Although I am only 47 years old I was diagnosed with osteoporosis a few years ago. Ever since, I have been following your program, though I now do most of my strength training at the gym rather than in my living room. My most recent bone density test revealed that the density in my hip increased 11% but the density in my spine actually decreased by 0.5%. I have also been eating soy bars for over a year and jog three miles up to three or four times a week. Can you explain this discrepancy and include the best activities for building up the density in the spine?

• Instead of walking or jogging, I often use the elliptical trainer at my gym. I understand that the bike is not considered weight-bearing exercise, but would this be? I am concerned that I get enough weight-bearing exercise for my bones, even though I am also strength training.

• I cannot take Fosamax or Alendronate. I just read about this drug Forteo and would like to know your thoughts.

• How can I get the references for the studies that the information in the “Strong Women” books is based upon, e.g. the JAMA publication, etc? Dr. Nelson refers to studies throughout her books, and I would like to read the scientific papers.

• Could there be a variance in a woman's bone density in different parts of her body? Specifically, could her bone density be fine in her lower body if she has done a lot of running or other aerobic training, but if she has not done strength training for her upper body, could her upper body bone density be poor? Also, how accurate are bone density tests that scan only the heel?

• I read your book and followed your weight-training program for 2 years. The first year my bone density increased. However, the second year, things remained the same. What else can I do besides taking Fosamax, hormones, calcium and weight training?

• I am 52, menopausal for 4 years, and have noticed a decided curve to my upper back. I've had x-rays, so I know there haven't been any fractures, and have been told that this is just "normal" aging. I also know that my spinal bone density has declined 17% in the last four years. Are there ways to reverse that curve since it isn't caused by fractures? I don't want to accept this as "normal" if I can fight back.

• Can you please explain the announcement that came out yesterday, June 19, 2001, which stated that older women who have a high bone density are 50% more prone to breast cancer. I, as well as many of my co-workers who all use your program, found that statement particularly alarming.

• I have gained bone density from reading your book, Strong Women, Strong Bones. Thank you. I am interested in your thoughts on Super Slow Weightlifting, as being helpful for bone density enhancement. My husband, who comes from a mechanical engineering background is pretty sure that, though Super Slow Weightlifting may increase muscle mass faster, it will not stress the bones enough. Do you have any information on the effects of Super Slow Weightlifting on Bone Density?

• I am now trying to incorporate some of your Strong Women, Strong Bones exercises into my program (I've bought all your books!!) and want to know if, for the Bent Forward Fly, I'm really supposed to keep my arms in the air throughout all the 8 reps without a rest. It's really hard! I can hardly do it with 3 lbs. Do you really not put your arms down for a rest in between "hugs"? I'd rather do the Seated Fly (from Strong Women Stay Slim) instead of the Bent Forward Fly. Does it have similar benefits in terms of preventing osteoporosis?

• I have read that forward bending postures in yoga are dangerous for women who have osteopenia or osteoporosis. Are twisting postures safe?

• I would like to know if a person can take too much in supplements when trying to grow back bone density. I am 75 and am taking 2 tablets of healthy woman bone supplement - 00 mg calcium-280 IU vitamin D per tablet. My doctor has started me taking Miacalcin nose spray. Should I also try to get more calcium from foods like tofu and yogurt?

• I am 61 years old and I have been taking Celebrex for rheumatoid and osteoarthritis. I also have osteoporosis. Would your exercises in the book be okay for me since I have joint problems?

• I am taking Fosamax and Prempro. I have a bad family history of osteoporosis. My question is: Will these exercises with the weights affect the jaw bone and spine density? I have started to increase the hip density with medication alone, but the spine still is decreasing slightly, and the jaw is not measured in a bone density test.

• A friend of mine was told that she must do weight bearing exercise to strengthen her hips to prevent osteoporosis. However, she was told to walk or run, that strength training does not help the hips. What is your opinion on this?

• A friend told me that drinking carbonated beverages (including carbonated water) is detrimental to healthy bones. Is this true?

• Where can I get the ankle weights for Strong Women Stay Young and Strong Women, Strong Bones?

• My mother-in-law is 75 and has osteoporosis. Her physician recently told her that with her degree of osteoporosis that exercise might be dangerous and that she could break a bone spontaneously, especially if she used heavy weights or "did the exercises wrong." What is your opinion on this?

• Does water aerobics have any effect, positive or negative, on bone density? I'm 43 and have osteoporosis of hip, osteopenia of spine. Some have even speculated that my osteoporosis may be the product of my early years when I was a competitive swimmer, and swimming was my ONLY exercise.

• I have a question regarding the aerobic bouncer, or rebounder. I have one of these and love to use it. How effective is this for osteoporosis? I generally work out on it for at least 30 minutes, 6 days a week and use fast disco music when I am not using the video. I just purchased Dr. Nelson's new book Strong Women, Strong Bones and am going to start the exercises she recommends but would like to continue with the bouncer.

• I have been reading Strong Women, Strong Bones, and I see that postmenopausal women are not supposed to do the jumping exercise. Why not?

• Do you have any information regarding pre-menopausal women diagnosed with osteoporosis?

• My wife was diagnosed with osteoporosis last winter and is on a medically supervised weight-bearing exercise program at a local gym, as well as taking Fosamax. We have had no difficulty finding sources of advice and information about exercise *FOR* osteoporosis (such as yours) but we've had a hard time finding information about exercise *WITH* osteoporosis... Where can we get information about what's safe and what's not for someone in her condition?

• I have osteoporosis in my hip and spine. My doctor recommends strength training and suggested that I do the Leg Press. I have been doing the Strong Women Stay Young exercises and I would prefer not to exercise at a gym. Is there anything else that I can do?

• In your research for your book, Strong Women, Strong Bones, did you find that a weight-training regiment alleviates perimenopausal/menopausal symptoms, i.e., night sweats, hot flashes, disorientation, and insomnia? I ask this because over the last three months (and a new trainer) I have found that I no longer am experiencing any side effects of menopause, which I have had for the last several years.