Naturopathic physician, Dr. Amy Rothenberg, spoke for over two and a half hours on Monday, November 11th to a packed house at the Munson Library. More than 50 participants came to learn more about osteopenia and osteoporosis.
Here are a few of Amy's many points (from my six pages of notes!):
bones play many roles in our bodies, way more than mere structural support
the biggest bone loss occurs in the decade after a person’s last menstrual cycle
bones are in a constant state of remodeling: breaking down old bone and rebuilding new bone. Every seven to ten years we have an entirely new skeleton!
diet and exercise play a crucial role in limiting bone loss. Especially important are weight-bearing and resistance-training exercises. Yes, this means lifting weights!
supplements can help slow and possibly reverse bone loss when combined with a diet rich in protein and whole foods (see below), appropriate medication, and exercise
a regular practice of yoga can help in developing better balance and flexibility which can decrease one's risk of falling
Specifically, Amy shared that research supports a Mediterranean diet that contains 1.3 grams of lean protein per kilogram of body weight. To determine this:
take your weight in pounds, divide by 2.3, then multiply by 1.3
that’s how many grams of protein you should strive for each day
example: if you weigh 150 pounds:
150 / 2.3 = 65.2 x 1.3 = 84.8 grams of protein per day
FYI, the average chicken breast has 20-30 grams of protein
Amy recommends a diet that includes:
lots of lean protein, whole grains, and healthy fats (olive oil, avocado, nuts and seeds)
lots of fruits and vegetables (10 different veggies/day) to feed a healthy microbiome
an overnight fast of 13-14 hours to help decrease inflammation
optimally, you receive the nutrients you need from whole foods, but the following supplements can help decrease the rate of bone loss:
Vitamin D: 2000 IU/day
Calcium (in the form of Calcium Citrate): 1200 mg/day
Vitamin K (especially K2 - best found as MK4): 45 mg/day
Collagen (can be found in bone broth or hydrolyzed as a powder): 5 g/day
Melatonin: 3-5 mg taken just before bed
Fish Oil: 1000 - 2000 IU/day
Weight bearing exercise is also important. Walking is best, but a weekly routine needs to include resistance training (lifting weights), flexibility, mobility, and balance work. Yoga, qigong, tai chi are all good because they develop body awareness (and we offer them all, thanks to so many of you!), but you can practice balance anywhere.
Amy recommended standing on one leg while brushing your teeth, and for extra points, use your non-dominant hand!
Possible Yoga for Bone Health on Sundays (8-9 AM)
This has me very inspired. Jamie Class told me about her yoga teacher in Brookline who uses a method developed by Dr. Loren Fishman. If there is sufficient interest, I will get the training I need to adapt my regular Sunday yoga class into a Yoga for Bone Health Class (please let me know if this interests you).
You can find Dr. Fishman’s video on YouTube.
12 Poses to Counter Osteoporosis were used daily in a two year study referenced in a NY Times article from December 2015: Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss.
While the bones of the control group became more porous, those who practiced just 12 minutes a day made significant gains in bone density. This is great news!
Classes Continue Indoors at the Munson Library!
The Munson Library Hall 1046 South East Street, Amherst
Yoga: Every Day 8:00 – 9:00 AM
You can see who is teaching at both the old and new website. www.everydaywellbeing.org
Qigong: Sundays 9:15–10:00 AM with Karen Sumaryono
Qigong is a gentle, standing, ancient healing practice of slow movement, deep breathing, and self massage. Western research has proven Qigong's healing and preventative health effects. The most profound medicine is produced within the body at no cost. Join us!
Tai Chi: Mondays 9:15–10:00 AM with Widi Sumaryono
Tai chi is an ancient Chinese martial art that has evolved into a gentle, low-impact series of deliberate, flowing motions that match the breath. It is often referred to as "meditation in motion." A recent PubMed review of research found that “Tai Chi shows potential to enhance cognitive function in older adults, particularly in the realm of executive functioning and in those individuals without significant impairment.”
Other analysis of the research demonstrates many other health benefits of both Qigong and Tai Chi. Find a review of 9 studies from PubMed here.
Giving Tuesday, December 3rd, 2024
Please keep Everyday Wellbeing in mind as we approach Giving Tuesday. We are on a mission to make vibrant wellbeing accessible to all by providing donation-based classes, workshops, and events that empower people to live their healthiest lives.
Your Support Is Always Welcome!
We appreciate every financial donation, but there are many ways to contribute to our community and to the wellbeing of every person involved. Research shows that the quality of close relationships are important, but that casual connections and acquaintances also contribute to our wellbeing. It makes a difference when we see each other regularly in our classes, at the grocery store, and in our neighborhoods.
Here are four more ways to contribute:
1. Spread the Word
Share this newsletter with your friends and family (and acquaintances). We’d especially like to reach people in the BIPOC community, those prone to social isolation, and members of under-resourced communities. If you know a reporter at The Daily Hampshire Gazette, we’d love Everyday Wellbeing to be featured in the newspaper. Email everydaywellbeing4u@gmail.com and help us connect.
2. Offer Your Expertise
So many in our community have knowledge and experience with holistic practices that promote wellbeing. We are collecting proposals about what types of classes, workshops, and events you can offer.
3. Give Us Constructive Feedback
We’d love to know how we can improve our offerings. You can also submit anonymous feedback about our teachers and events.
4. Contribute Financially
Every donation (no matter the size) benefits our community and widens the possibilities of what we can offer. Please make a tax-deductible contribution in any of these ways:
a. By Check
You can drop a check made out to Everyday Wellbeing, Inc. in the donation box or by mail to Everyday Wellbeing at 5 Edgewood Terrace in Hadley, MA 01035.
b. Via Venmo
Search the Venmo app for @everydaywellbeingMA, or scan the QR code below.
Venmo account: @everydaywellbeingMA
I acknowledge every donation from our new email address: everydaywellbeing4u@gmail.com.
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Another option is to add everydaywellbeing4u@gmail.com and yogaoutside@substack.com (the source of our newsletters) to your contacts list. This way you’ll never miss an update or an announcement.
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