Strong Bones For Life

Usually, osteopenia and osteoporosis are thought of as an “elderly person’s disease.” Osteoporosis is referred to as a “silent” disease because many are unaware they have it until a fracture occurs. Bone loss can be caused by acquiring insufficient bone mass at a young age due to lifestyle choices or secondary conditions. Malnutrition in childhood or adolescence impacts the body’s ability to build the bone reserves needed by the time the body’s bone-building processes slows down.

Peak bone mass is achieved between the ages of 25 and 30. Starting around age 35, up to 1% of bone mass per year is lost. Some women can lose up to 20% of bone density during the 5 to 10 years just before and after menopause.

Women are aging with fears of falling and fractures because they know it can lead to loss of physical independence, disability, and depression. These fears often lead to a dangerous cycle! Restriction of activities to avoid falls coupled with reduction in quality of life often results in an increased risk of falls.

Increased inactivity + further weakening of bones and muscles = Increased risk of falls!

After diagnoses, many women feel anxious, overwhelmed, angry, hopeless, and fearful. Lifting, moving too fast, bending over, falling, breaking a bone, jumping, or exercising are just a few common reservations that used to be performed with ease.

Negative sentiments, physical limitations, and pain increase stress. Chronic stress disrupts the digestive system, blood sugar, and many hormones. Nobody deserves this unhealthy cycle!

If you’re independent and active and want to remain so, it’s important to be PRO-active before you become one of the statistics above.

My 74 year-old-mother has been suffering from osteoporosis and osteoarthritis for over 15 years. She has arthrosis on her knees and spine and is in constant pain. She takes several medications, yet, she is weak and physically limited. With her mobility, other health problems, and located in Brazil, I find it challenging to participate in helping to change my mother’s life.

I am is on a mission to prevent herself and others from the same fate!

I am committed to restoring your physical health and energy while boosting your self-esteem and confidence during this life-changing series.

Benefits of Strong Bones for Life Program include:

• Improvement in muscle strength and balance
• Reduction in risk of falls and future fractures
• Being mindful instead of fearful
• Maintaining bone strength and a routine beyond Strong Bones For Life

Improving fitness, nutrition, and other lifestyle choices for bone health has other benefits too:

• Lowering the risk of heart disease and diabetes
• Management of hypertension
• Balancing blood sugar level and insulin sensitivity

In my late-20s, I had a stress fracture and for six months, I was unable to play volleyball, run, or participate in many other activities. During my recovery, I got a shin splint while attempting a slow run – not fun! Depression hit at a time when I also had a poor diet, digestive issues, and no regular strength training routine in place. Being intentional about my health, fitness, and disease has empowered me to educate and lead others in this disease prevention.

Protect yourself by reducing your risks in falling or becoming injured through Strong Bones For Life. Learn more about your body and how to prevent from joining the 54 million Americans that have osteoporosis or low bone density and don’t even know it. Women at risk to developing osteoporosis are typically:

• Over 45
• Have a family history of osteoporosis
• Smoke
• Have a low body weight
• Drink alcohol regularly
• Or lead a generally sedentary lifestyle.

Other factors that increase the risks include (past or present):

✔️ Diet high in sugar and junk food

✔️ Drink soft drinks daily

✔️ Have an acidic diet—high in meat, sugar, and processed carbs

✔️ Have digestion imbalances

✔️ Consume 3+ servings of coffee daily

✔️ Steroid medications

✔️ Other medications such as SSRIs and PPIs

✔️ Had gastric or intestinal bypass, hysterectomy with ovary removal

Whether you barely exercise beyond light housekeeping or gardening, exercise once or twice a week with some light weights, or just need guidance and someone to hold you accountable for your goals in maintaining a healthier lifestyle, this is the program for you!

Each class begins with a 10-15 minute education portion on bone health, nutrition, supplementation, lifestyle aspects, and Q&A. The remaining 40-45 minutes will be allocated to movement including routines focused on balance, flexibility, and strength. The program is to continually challenge and keep participants engaged.

In order to participate in Strong Bones For Life’s online group series, you will need:

• A smartphone, tablet, or laptop/desktop with a webcam
• Internet connection
• Zoom application (free at zoom.us)
• Exercise equipment (list of equipment here)

We will connect, share knowledge and experiences, support each other, and have fun in a closed Facebook group.  Unable to attend a class, no worries! You will have access to all our session recordings!

• You have experienced spinal arthritis, degenerative disc disease, spine fracture, hip fracture (if you’ve had surgery less than 12 months ago and/or experience low levels of mobility), back and neck injuries.

• You have been consistently exercising 3+ times weekly including using weights and have been involved in light or higher-level sports. However, if you are ready to step up your game, Maria schedules a complimentary session to assess ways she can assist you to reach your fitness and health goals.

Consult with a Physical Therapist and/or Orthopedic doctor for an evaluation and recommendations prior to enrolling in this program.