Tag Archives: bone health

Osteoporosis risks you may not think about

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Risks: Loss of Bone Mass Linked to Contraceptive

A January 2010 New York Times article by Roni Caryn Rabin reports that loss of bone mass may be linked to a popular injected contraceptive.

“Almost half of all women who use a popular injected contraceptive [depot medroxyprogesterone acetate] lose a significant amount of bone mass within two years, and researchers now say the greatest risk is to smokers, women who don’t consume enough calcium and those who have never gone through a pregnancy.”

The study appeared in the January issue of Obstetrics & Gynecology.

A version of this article appeared in print on January 12, 2010, on page D6 of the New York edition.

Calcium and Heart Attacks

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New Research

Last week, my students in my osteoporosis prevention class were all talking about the news that calcium supplements may cause heart attacks. So I promised them I’d research this and tell them what I found out. (There is a benefit to having been a librarian.)

I also found some recommendations from American Bone Health that seem to be reasonable guidelines to follow.

Here’s what I found

I read articles from several sources. (The list is below.)

Here are a couple of hightlights:

  • The study specifically excluded research on calcium administered with vitamin D. (Everyone I’ve talked to who is taking calcium supplements is also taking vitamin D – on the recommendation of their doctors.)

Comparison with other studies
“A body of evidence related to the current work comes from studies comparing coadministered calcium and vitamin D supplements with placebo, which were excluded from our meta-analysis. Recently, the Women’s Health Initiative reported that calcium and vitamin D had no effect on the risk of coronary heart disease or stroke. The findings of that study might differ from ours for several reasons. The Women’s Health Initiative used low dose vitamin D supplements, and vitamin D deficiency has been associated with increased risk of cardiovascular disease and vitamin D supplementation with decreased mortality.”

Conclusions
“In summary, randomised studies suggest that calcium supplements without coadministered vitamin D are associated with an increased incidence of myocardial infarction. The vascular effects of calcium supplements, especially without vitamin D, should be studied further.”

  • The real conclusions seem to me to be that 1) calcium supplements without associated vitamin D supplements may cause heart attacks and 2) doctors should be prescribing calcium supplements after determining if there really is a calcium deficit.  More is not better

Recommendations

The most reasonable recommendations I found came from American Bone Health.

“Before you take a daily calcium supplement, know how much calcium you are eating in your diet and DO NOT exceed your daily requirement.”

Read their recommendations at: http://www.americanbonehealth.org/images/stories/BONESENSE_on_Calcium_and_Your_Heart_Jul2010.pdf

Links to news stories

Link to the actual research

Here is the link to the actual article. I haven’t finished reading yet. But if anyone is interested – and actually reads it  – please share your conclusions.

http://www.bmj.com/cgi/content/full/341/jul29_1/c3691

Beginner’s simple strength boosting exercises

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Beginner’s simple strength boosting exercises  

From Harvard Medical School HEALTHbeat May 18, 2010  

These exercises are from the new 2010 edition of  Strength and Power Training: A guide for adults of all ages.   

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A sturdy chair with armrests and athletic shoes with non-skid soles are all you need for these simple strength building exercises.    

Seated bridge

seated bridge Sit slightly forward in a chair with your hands on the armrests. Your feet should be flat on the floor and slightly apart, and your upper body should be upright (don’t lean forward). Using your arms for balance only, slowly raise your buttocks off the chair until nearly standing with your knees bent. Pause. Slowly sit back down. Aim for 8–12 repetitions. Rest and repeat the set. 

Triceps dip

triceps dip Put a chair with armrests up against a wall. Sit in the chair and put your feet together flat on the floor. Lean forward a bit while keeping your shoulders and back straight. Bend your elbows and place your hands on the armrests of the chair, so they are in line with your torso. Pressing downward on your hands, try to lift yourself up a few inches by straightening out your arms. Raise your upper body and thighs, but keep your feet in contact with the floor. Pause. Slowly release until you’re sitting back down again. Aim for 8–12 repetitions. Rest and repeat the set.  

Standing calf raise

standing calf raise Stand with your feet flat on the floor. Hold onto the back of your chair for balance. Raise yourself up on tiptoe, as high as possible. Hold briefly, then lower yourself. Aim for 8–12 repetitions. Rest and repeat the set.  

 For more information visit Harvard School of Medicine’s Special Health Reports.