QUESTIONS AND ANSWERS

Be sure to check out the other questions posed to Miriam Nelson, PhD and Rebecca Seguin, BS, CSCS on our web site at FAQs.

Q: 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?

A: First, you need to be congratulated! Strength training, jogging, eating well have made an enormous difference in reducing your risk for fractures due to osteoporosis. It is not uncommon for one part of your skeleton to react differently than another part. The fact that your hipbone density has increased so dramatically is wonderful. Your spine has stayed about the same-within the normal variation of the machine. I would talk with an exercise trainer at your health and fitness center to make sure that you are getting enough "core" exercises for your back. He or she may have you do some abdominal curls, upper back, and back extension exercises. These core exercises may help to improve your spine bone density. I would also make sure that you are getting at least 500 mg a day of calcium citrate (such as Citracal brand) and 400 to 600 IU of vitamin D. The calcium, vitamin D and the exercise will all work together to reduce your risk of fractures. Finally, if necessary, I would talk with your doctor about medications. Depending upon how low your bone density is, medications can make a big difference. Keep up the good work!

Q: I have been walking up and down the 5 flights of stairs to my office each morning and lunchtime. I was told yesterday that I shouldn't walk down the stairs, only up the stairs, as it puts undue pressure on my knees and could be harmful. Could you please let me know if this is true? I recall in the book that you said you sometimes walk up the 14 flights of stairs to your office (I don't recall you saying you walk down).

A: I am an avid stair climber. I find that my usual workday is very sedentary--I can sit for hours at time if I am not careful. Whenever possible, I use the stairs to get my body moving. I advocate going both up and down. I find that going up targets my heart and thigh muscles and going down targets my bones! While there is no scientific evidence for a beneficial response of bone to going down stairs, there is reason to believe that it can only help. Bone reacts to high levels of force and when you go down stairs you are creating more force at the hip and spine then when you are going up stairs. There is one caveat here-if you have any orthopedic problems in your back, hips or knees then too much going down can exacerbate the problem. So, use your best judgment.

Q: This is a question about my pet, not myself. I hope that is ok. A friend of mine told me not to let my dog lick the turkey platter after Thanksgiving and Chr.htmas because it can make dogs sick. Is this true? I really like giving this treat to my dog.

A: While it feels really good to give your dog a treat at holiday meals, please refrain. Allowing a dog to clean up on table scraps, especially from meat drippings, can make your dog very sick. Eating a large amount of fat can give your dog acute pancreatitis and send him or her right to the emergency room. Pancreatitis is very dangerous and painful for your dog. If you want your dog to enjoy the holidays with you, buy some appropriate dog treats or get some bones from the butcher. But don’t give your dog the turkey platter drippings!

FROM THE MAILBOX

Here are excerpts from a few of the inspiring letters we've received recently. If you enjoy reading them, check out the collection of reader mail on our web site at Success Stories.

"I just read about your web site in today's paper and I am so excited! I cannot believe you have so many success stories! I have been lifting for three years and attribute your SS Stay Slim to an excellent start! I have battled weight all my life and still do, but weight lifting makes me so so very happy. At the weight I am today (10 lbs more than I really want to weigh), I wear clothes 2 sizes smaller than I used to wear at this weight.

I lift weights 2-3 times a week, step aerobics 2 times a week and mix in ab exercises and the treadmill. I feel great! I am 49 and walk around so proud of myself. I guess we can all talk about the health benefits and the weight control benefits, but there is at least one more bonus: increased self-esteem. I can go through the day with a secret smugness and confidence knowing how much stronger and healthier I am as a result of weight lifting. I have run and done aerobics for years and nothing compares to weight lifting! Thank you."

-- Anonymous

"I love your books, I find them so inspiring. I have had rheumatoid arthritis since the age of 10 (now 41) and becoming strong makes me feel that I don't just have a miserable old age to look forward to."

-- Pip

"I am 58 and 10 weeks ago my doctor diagnosed osteopenia. My doctor suggested that I read Strong Women Stay Young. I read the book without delay and I am now in my 9th week of the strength training exercises. I train twice a week with free weights at home. In the 9 weeks I have reached 4.25kg each arm with the dumbbells and 6kg in each ankle cuff. My goal is to not only arrest the osteopenia, but reverse it!"

-- Lesley

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