Jump to content

  • Welcome to Celiac.com!

    You have found your celiac tribe! Join us and ask questions in our forum, share your story, and connect with others.



  • Celiac.com Sponsor (A1):

    Celiac.com Sponsor (A1-M):

  • Get Celiac.com Updates:
    Support Our Content
    eNewsletter
    Donate

Low Bone Density

Lexis

By Lexis
in Sports and Fitness

Recommended Posts

Lexis Explorer
Lexis
Posted

Im 15 and under weight and I recently had a bone scan that showed I had low bone density. I know I have to do weight bearing exercise besides intaking calcium, but I'm not sure if what Im doing is enough (elliptical 30-40 min, 3-6xs a week and weight training with a trainer 1hr and 15 min, 2xs a week).

Celiac.com Sponsor (A8):
Celiac.com Sponsor (A8):

Celiac.com Sponsor (A8-M):


tarnalberry Community Regular
tarnalberry
Posted

1. you need to take, at a minimum, a calcium, vitamin D, and magnesium supplement. studies have shown the magnesium is as, if not more, important than calcium for celiacs for bone density. and calcium is not useful without D for bone growth.

2. make sure to stay strictly gluten free, so you get the minerals and vitamins (and nutrition) you need!

3. ellipticals don't provide much in the form of weight bearing exercise - its not much more than standing - due to the way they're designed. jogging, or even hiking or walking, would be a much better weight bearing exercise. yoga can help as well, if you get a moderate intensity class, and stick with it regularly (3x a week). the weight training is definitely good, though I'd work up to adding another day a week eventually on that.

4. getting your weight up to normal will help with the bone density! eat, eat, and eat some more. hopefully being gluten free will help your body absorb what you're eating so you can actually keep some weight on now. stick to healthy, high calorie-density foods (nuts, avocados, dried fruits) for the best effect.

good luck! :-)

Lexis Explorer
Lexis
Posted
  • Author

Thanks so much for teh advise!

Carriefaith Enthusiast
Carriefaith
Posted

Do you like rollarblading, skating, biking or hiking? You may enjoy these activities more with a friend.

eKatherine Apprentice
eKatherine
Posted

I've done speedskating, and I personnally would recommend against skating for anyone with low bone density. Not only is it not a weight-bearing exercise, but you can fall and hurt yourself easily. You fall a lot as a beginner, and even if you are expert you can wipe out at any time.

If you do decide to do inline skating, make sure you wear kneepads, wristguards, elbow pads, and a helmet.

BRUMI1968 Collaborator
BRUMI1968
Posted

actually, biking isn't weight bearing either. But it is fun!

Ruth52 Newbie
Ruth52
Posted

I really enjoy walking as my weight bearing exercise. Arrange a time to go walking with a friend - that can make it so much more enjoyable. Walking is low-impact and so it is less likely to damage joints.

Celiac.com Sponsor (A8):
Celiac.com Sponsor (A8):

Celiac.com Sponsor (A8-M):


kbtoyssni Contributor
kbtoyssni
Posted

Lifting weights can also help. Maybe you can join a local fitness center and get a session or two with a personal trainer. He or she can show you some good exercises to do and how to do them with proper form, etc.

Lexis Explorer
Lexis
Posted
  • Author

Yes, I already work with a personal trainer twice a week for an hr and 15 min doing weight lifting (Im trying to build muscle before volleyball season), but is dancing or jump roping weight bearing, except, I have knee pains.

queenofhearts Explorer
queenofhearts
Posted
1. you need to take, at a minimum, a calcium, vitamin D, and magnesium supplement. studies have shown the magnesium is as, if not more, important than calcium for celiacs for bone density. and calcium is not useful without D for bone growth.

2. make sure to stay strictly gluten free, so you get the minerals and vitamins (and nutrition) you need!

3. ellipticals don't provide much in the form of weight bearing exercise - its not much more than standing - due to the way they're designed. jogging, or even hiking or walking, would be a much better weight bearing exercise. yoga can help as well, if you get a moderate intensity class, and stick with it regularly (3x a week). the weight training is definitely good, though I'd work up to adding another day a week eventually on that.

4. getting your weight up to normal will help with the bone density! eat, eat, and eat some more. hopefully being gluten free will help your body absorb what you're eating so you can actually keep some weight on now. stick to healthy, high calorie-density foods (nuts, avocados, dried fruits) for the best effect.

good luck! :-)

Are you sure about ellipticals not being a good weight-bearing exercise? It's definitely low-impact (that's why I use it instead of treadmill, because my knees are a mess), but if the resistance is moderate to high it certainly feels as if my legs are exerting lots of force. Definitely much more than just standing! I'm thinking it's akin to weight-lifting in that it is a series of alternating single-leg presses, more or less.

Leah

tarnalberry Community Regular
tarnalberry
Posted
Are you sure about ellipticals not being a good weight-bearing exercise? It's definitely low-impact (that's why I use it instead of treadmill, because my knees are a mess), but if the resistance is moderate to high it certainly feels as if my legs are exerting lots of force. Definitely much more than just standing! I'm thinking it's akin to weight-lifting in that it is a series of alternating single-leg presses, more or less.

Leah

I've been told and read that it wasn't - and in general, low impact isn't as weight bearing - but I could well be wrong about that. It's certainly better than standing! :-) The impact itself helps stimulate bone growth, but the pressure helps as well. Interesting question... We'll have to see if we can find any more information on it! :-)

queenofhearts Explorer
queenofhearts
Posted
I've been told and read that it wasn't - and in general, low impact isn't as weight bearing - but I could well be wrong about that. It's certainly better than standing! :-) The impact itself helps stimulate bone growth, but the pressure helps as well. Interesting question... We'll have to see if we can find any more information on it! :-)

I'm hoping the sources that say it isn't good are either comparing it directly to higher-impact activities like jogging-- there's no doubt that's better for bone-building, so long as your joints can take it!-- or assuming that people will take the "path of least resistance." On low resistance & low incline, the force required is much lower.

Now I am anxious to know, because unless my knees get well as my gluten issues fade, the E will be my mainstay for cardio forever. I haven't been diagnosed with osteoporosis (haven't been tested) but I have the body type, family history & so on, & I know it's related to Celiac. I was a running addict until my knees gave out, so I always thought that would be my ticket to bone health... now I'm worried! All that calcium I was taking too, that was probably not doing me a bit of good remaining unabsorbed... arghh!

I should just get tested & know for sure... but I'm so sick of doctors!

Leah

eKatherine Apprentice
eKatherine
Posted
I'm hoping the sources that say it isn't good are either comparing it directly to higher-impact activities like jogging-- there's no doubt that's better for bone-building, so long as your joints can take it!-- or assuming that people will take the "path of least resistance." On low resistance & low incline, the force required is much lower.

Now I am anxious to know, because unless my knees get well as my gluten issues fade, the E will be my mainstay for cardio forever. I haven't been diagnosed with osteoporosis (haven't been tested) but I have the body type, family history & so on, & I know it's related to Celiac. I was a running addict until my knees gave out, so I always thought that would be my ticket to bone health... now I'm worried! All that calcium I was taking too, that was probably not doing me a bit of good remaining unabsorbed... arghh!

I should just get tested & know for sure... but I'm so sick of doctors!

Leah

The elliptical is a great aerobic exercise, but it's not weight-bearing. A weight-bearing exercise is something that increases the load on your bones above what gravity is, as weight-training does. An elliptical, due to the fact that it is very low impact, will only minimally effect your lower body this way, and you really want something to start to build up your back and shoulders.

watkinson Apprentice
watkinson
Posted

I have 3 pound weights that I strap to my ankles. It makes anything you do, walking, jogging, even sitting in a chair watching T.V. doing some leg lifts, all weight bearing. :) I do the eliptical 3X a week for about 1/2 hour with these weights on my ankles and using a high resistance. It is absolutely weight bearing. To start you could get 1 pound weights for your ankles and when you walk or jog you could carry or strap 1 pound weights also to your wrists. After you get used to these you can gradually go up to the 3 pounds. I am 5'5 and weigh about 120, the 3 pound wieghts are perfect for me, maybe because you are smaller I would stick with 1 or 2 pound.

Wendy :)

Lexis Explorer
Lexis
Posted
  • Author

Thanks for all your suggestions!

Green12 Enthusiast
Green12
Posted

Is pilates weight bearing?

queenofhearts Explorer
queenofhearts
Posted
The elliptical is a great aerobic exercise, but it's not weight-bearing. A weight-bearing exercise is something that increases the load on your bones above what gravity is, as weight-training does. An elliptical, due to the fact that it is very low impact, will only minimally effect your lower body this way, and you really want something to start to build up your back and shoulders.

Did you read my post above, about the resistance? I don't understand how this differs from weight training. True, there is no actual additional weight, but the force required to push against the resistance simulates the additional force of carrying weight. Just from the physics of it, it would seem similar to leg presses.

I do an upper-body program with free weights too, & my elliptical also has u-b bars. I'd like to see the data on ellipticals. I really suspect the resistance is crucial.

Leah

taz sharratt Enthusiast
taz sharratt
Posted
Im 15 and under weight and I recently had a bone scan that showed I had low bone density. I know I have to do weight bearing exercise besides intaking calcium, but I'm not sure if what Im doing is enough (elliptical 30-40 min, 3-6xs a week and weight training with a trainer 1hr and 15 min, 2xs a week).

dont know if this is fact but a trainer told me this, apparantly 10 mins of skipping each day will beat off osteoperosis, please if anyone knows this is wrong please let me know. maybe this can help.

queenofhearts Explorer
queenofhearts
Posted
dont know if this is fact but a trainer told me this, apparantly 10 mins of skipping each day will beat off osteoperosis, please if anyone knows this is wrong please let me know. maybe this can help.

If your joints can take it, skipping rope is fantastic for bone-building. But be very careful, wear supportive shoes, & jump on a giving surface if possible so you don't wreck your knees like I did! I used to love skipping, when younger I'd go into a sort of skipping trance, felt like I could go on forever. Now if I try it my knees howl for mercy! Oh well. Fun while it lasted.

Leah

Lexis Explorer
Lexis
Posted
  • Author

Is spinning a weight bearing exercise, if so i'll start taking teh classes my gym offers

elye Community Regular
elye
Posted
The elliptical is a great aerobic exercise, but it's not weight-bearing. A weight-bearing exercise is something that increases the load on your bones above what gravity is, as weight-training does. An elliptical, due to the fact that it is very low impact, will only minimally effect your lower body this way, and you really want something to start to build up your back and shoulders.

Weight-bearing exercise means, quite literally, exercise where you are bearing your own weight. Therefore, the only exercise that is not weight-bearing is swimming. Impact is another ballgame--exercises like biking, elliptical training and skiing are no-impact because your feet are never lifted--literally, no impact. Walking is low-impact, as your feet leave the ground and return with a relatively low force. Running and jumping are high.

Apparently the best exercise for keeping bones dense is high-impact. Weights are crucial as well for different reasons.

I just got results back from my first bone-density scan. For my age group, I am normal-low, and will need to be watched over the next few years. And I've been a regular runner forever! Such is life with so many years of untreated celiac....!

tarnalberry Community Regular
tarnalberry
Posted
... Impact is another ballgame--exercises like biking, elliptical training and skiing are no-impact because your feet are never lifted--literally, no impact. Walking is low-impact, as your feet leave the ground and return with a relatively low force. Running and jumping are high.

Apparently the best exercise for keeping bones dense is high-impact. Weights are crucial as well for different reasons. ...

I'll quibble on the skiing in the case of downhill - due to the bumps an irreguarities in the surface, skiing is actually medium-impact. There are constant mini-jumps. (X-country is different, of course.)

That vibration along the direction of the bone is a powerful stimulation to bone growth. (Lifting weight will not do anything to simulate this, though.)

lindalee Enthusiast
lindalee
Posted

You've got me motivated to skip rope if I can find one. Skipping alone may look silly for me. I've got to exercise more and work on the ole' bones. Thanks for motivating me. I've just been walking and not enough of that. LL

elye Community Regular
elye
Posted

Skipping is terrific!...Get a good sports bra... :)

VydorScope Proficient
VydorScope
Posted

Sooo I think I got lost along they way... running on my treadmill good for bones or not?

Archived

This topic is now archived and is closed to further replies.

Go to topic listing

  • Get Celiac.com Updates:
    Support Celiac.com:
    Join eNewsletter
    Donate
  • Celiac.com Sponsor (A17):
    Celiac.com Sponsor (A17):



    Celiac.com Sponsors (A17-M):



  • Recent Activity

    1. trents
      - trents replied to Rejoicephd's topic in Related Issues & Disorders
      1

      Basic metabolic panel results - more flags

      I have many of those same CMP irregularities from time to time, with the exception that my potassium is always normal. What I can tell you is that it is normal for everything not to be normal when you get a CMP done. I used to get a CBC and CMP done annually and there were always some things out of spec. Docs don't get excited about it for the most part....
    2. trents
      - trents replied to xxnonamexx's topic in Related Issues & Disorders
      1

      Self Diagnosed avoiding gluten 7 months later (Not tested due to eating gluten to test) update and question on soy

      Not sure what you mean by "soy being like gluten". Soy does not cause a celiac reaction. However, soy is one of the foods that many celiacs don't tolerate well for other reasons. Eggs, corn and dairy are also on that list of foods that many of those with celiac disease seem to be sensitive to. But that doesn't mean that all celiacs are sensitive to any one...
    3. Scott Adams
      0

      Espresso Sea-Salt Brownies (Gluten-Free)

    4. Rejoicephd
      - Rejoicephd posted a topic in Related Issues & Disorders
      1

      Basic metabolic panel results - more flags

      Hey all Has anyone on here experienced any of the following on their basic metabolic panel results ? This is what mine is currently flagging : - low sodium - nearly too low potassium - nearly too low chloride - high CO2 - low anion gap This is now after being nearly gluten-free for over a year (although I admit I make...
    5. xxnonamexx
      - xxnonamexx posted a topic in Related Issues & Disorders
      1

      Self Diagnosed avoiding gluten 7 months later (Not tested due to eating gluten to test) update and question on soy

      I know I haven't been tested but self diagnosed that by avoiding gluten the past 7 months I feel so much better. I have followed how to eat and avoid gluten and have been good about hidden gluten in products, how to prep gluten-free and flours to use to bake gluten-free and have been very successful. It has been a learning curve but once you get the hang...
  • Celiac.com Sponsor (A19):


  • Member Statistics

    • Total Members
      132,319
    • Most Online (within 30 mins)
      7,748
    Mamadook07
    Newest Member
    Mamadook07
    Joined
  • Celiac.com Sponsor (A20):

  • Forum Statistics

    • Total Topics
      121.5k
    • Total Posts
      1m
  • Celiac.com Sponsor (A22):



  • Celiac.com Sponsor (A21):


  • Upcoming Events

  • Posts

    • trents
      Basic metabolic panel results - more flags

      By trents · Posted

      I have many of those same CMP irregularities from time to time, with the exception that my potassium is always normal. What I can tell you is that it is normal for everything not to be normal when you get a CMP done. I used to get a CBC and CMP done annually and there were always some things out of spec. Docs don't get excited about it for the most part. It depends on the particular parameter (some are more important than others) and it depends on how far out of range it is. Docs also look for trends over time as opposed to isolated snapshots of this or that being out of spec at any given time. Our body chemistry is a dynamic entity. 
    • trents
      Self Diagnosed avoiding gluten 7 months later (Not tested due to eating gluten to test) update and question on soy

      By trents · Posted

      Not sure what you mean by "soy being like gluten". Soy does not cause a celiac reaction. However, soy is one of the foods that many celiacs don't tolerate well for other reasons. Eggs, corn and dairy are also on that list of foods that many of those with celiac disease seem to be sensitive to. But that doesn't mean that all celiacs are sensitive to any one of them or all of them. It just means it's common. You may not have a problem with soy at all. Celiac disease is not a food allergy. It is an autoimmune response to the ingestion of gluten that creates inflammation in the small bowel lining that, over time, damages that lining.
    • Rejoicephd
      Basic metabolic panel results - more flags

      By Rejoicephd · Posted

      Hey all  Has anyone on here experienced any of the following on their basic metabolic panel results ? This is what mine is currently flagging : - low sodium  - nearly too low potassium - nearly too low chloride - high CO2  - low anion gap  This is now after being nearly gluten-free for over a year (although I admit I make mistakes sometimes and pay dearly for it). My TtG went down to undetectable. I was so sensitive to so many foods I am now avoiding meat dairy and don’t eat a lot of cooked food in general (raw veggies, white rice, avocados and boiled eggs are my usual go-to meal that doesn’t make me sick). But my abdomen still hurts, i have a range of other symptoms too (headaches that last for days before letting up, fatigue, joint pain, bladder pain). Anyway im hoping my urologist (that’s now the latest specialist I’ve seen on account of the bladder pain and cloudy urine after eating certain foods) will help me with this since he ordered this metabolic panel. But I’m bouncing around a lot between specialists and still not sure what’s wrong. Also went back to the GI doctor and she thought maybe the celiac is just not healed or I have something else going on in the colon and I should have that looked at too. I’m still anemic too BTW. And I’m taking sooo may vitamins daily. 
    • xxnonamexx
      Self Diagnosed avoiding gluten 7 months later (Not tested due to eating gluten to test) update and question on soy

      By xxnonamexx · Posted

      I know I haven't been tested but self diagnosed that by avoiding gluten the past 7 months I feel so much better. I have followed how to eat and avoid gluten and have been good about hidden gluten in products, how to prep gluten-free and flours to use to bake gluten-free and have been very successful. It has been a learning curve but once you get the hang of it and more aware you realize how many places are gluten-free and contamination free practices etc. One thing I have read is how soy is like gluten. How would one know if soy affects you? I have eaten gluten free hershey reeses that say gluten free etc some other snacks say gluten free but contain soy and I dont get sick or soy yogurt no issues. Is there adifference in soys?
    • knitty kitty
      Feel like I’m starting over

      By knitty kitty · Posted

      Check your multivitamin to see if it contains Thiamine Mononitrate, which is a "shelf-stable" form of thiamine that doesn't break down with exposure to light, heat, and time sitting on a shelf waiting to be sold.  Our bodies have difficulty absorbing and utilizing it.  Only 30% is absorbed and less can be utilized.   There's some question as to how well multivitamins dissolve in the digestive tract.  You can test this at home.  YouTube has instructional videos.   Talk to your nutritionist about adding a B Complex.  The B vitamins are water soluble, so any excess is easily excreted if not needed.  Consider adding additional Thiamine in the forms Benfotiamine or TTFD (tetrahydrofurfuryl disulfide) or thiamine hydrochloride.   Thiamine is needed to help control electrolytes.  Without sufficient thiamine, the kidneys loose electrolytes easily resulting in low sodium and chloride.   We need extra thiamine when we're emotionally stressed, physically ill, and when we exercise regularly, are an athlete, or do physical labor outdoors, and in hot weather.  Your return to activities and athletics may have depleted your thiamine and other B vitamins to a point symptoms are appearing.   The deficiency symptoms of B vitamins overlap, and can be pretty vague, or easily written off as due to something else like being tired after a busy day.  The symptoms you listed are the same as early B vitamin deficiency symptoms, especially Thiamine.  Thiamine deficiency symptoms can appear in as little as three days.  I recognize the symptoms as those I had when I was deficient.  It can get much worse. "My symptoms are as follows: Dizziness, lightheaded, headaches (mostly sinus), jaw/neck pain, severe tinnitus, joint stiffness, fatigue, irregular heart rate, post exercise muscle fatigue and soreness, brain fog, insomnia.  Generally feeling unwell." I took a B 50 Complex twice a day and extra thiamine in the forms Benfotiamine and TTFD.  I currently take the Ex Plus supplement used in this study which shows B vitamins, especially Thiamine B 1, Riboflavin B2, Pyridoxine B 6, and B12 Cobalamine are very helpful.   A functional evaluation of anti-fatigue and exercise performance improvement following vitamin B complex supplementation in healthy humans, a randomized double-blind trial https://pmc.ncbi.nlm.nih.gov/articles/PMC10542023/
×
×
  • Create New...

Important Information

NOTICE: This site places This site places cookies on your device (Cookie settings). on your device. Continued use is acceptance of our Terms of Use, and Privacy Policy.