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Is anxiety attacking your bones?

Is anxiety attacking your bones?

I often talk about the importance of exercise and how the mechanical stress induced by impact exercise stimulates positive bone remodeling. Emerging research indicates that psychological and emotional stress also influences the bone, but NOT in a positive way.   To take control over osteoporosis, you need to take control of your stress.

Stress is unavoidable in our modern day society, and everyone experiences stress at one time or another. But prolonged stress can contribute to psychological issues like anxiety. With emerging research suggesting that people suffering from anxiety are at an increased risk for fracture, learning to manage stress and anxiety plays an important role in addressing osteoporosis.

In a recent study published online in the journal Menopause, the journal of The North American Menopause Society (NAMS), researchers found that women who had anxiety faced a noticeably higher fracture risk, compared with women with low levels of anxiety.  In addition, anxiety levels were significantly correlated to age, menopause age, years since menopause, and depressive symptoms.

How does anxiety stress your bones?
When your body perceives stress, either physically or psychologically, your body responds by activating your sympathetic nervous system.  This system produces hormones and chemicals that help you to “fight or flight.” Although hormones such as adrenaline, norepinephrine and cortisol help to boost your ability to handle the immediate threat, the prolonged secretion of these hormones that occurs with chronic stress can lead to systemic inflammation, suppression of growth hormone and prolonged elevated levels of cortisol.  The long term effects of these hormones can both stimulate the osteoclasts (cells that breakdown bone) and inhibit the bone-building osteoblasts.  Over time, this leads to bone loss.  The third pillar of my BONES Method™ is to Nurture the Soul.  In our busy lives, it hard enough to find the time to take care of our bodies, let alone our mind, spirit and soul.  Here are some easy things you can do every day to offset the harmful side effects that stress and anxiety have on our bone health.

Ways to Calm your Mind and your Soul

  1. Laugh– Laughter triggers the release of endorphins, your “feel good” hormones and simultaneously reduces the level of stress hormones.
  2. Get adequate sleep– Sleep helps to restore and repair the body, mind and spirit, and when we awake more rested we can also better tackle the day’s stress with greater ease.
  3. Diaphragmatic breathing–  Deep breathing is one of the best ways to get oxygen to the brain and help to calm your emotional brain.  Make sure you are breathing deep into your belly and not just into the chest area.
  4. Take a brisk walk Walking can calm your brain, boosts endorphins and reduce stress hormones.
  5. Spend time in nature Spending time outdoors has been shown to relieve stress, improve memory and attention and increase energy levels.
  6. Meditation– Numerous studies have shown that medication can help you relax, regulate emotions and help bring awareness and insight into your feelings.

If you tried the above methods and are still suffering, anxiety expert Jewell Miriam Gibbs, LPC offers further advise.  “Sometimes life gets overwhelming and it feels like it will never get better or the list of things to stress over gets longer and longer.  When you find yourself here or expect to be facing stress in the future, I say “Call in all resources!”  Find support through groups or reach out to your friends.  If your thought is “I don’t want to burden anyone“ or “I’m too embarrassed” say that out loud.  Would you really respond to a friend that way? Learning new coping skills, eating well and exercising can help too.  If your worry interferes with your life or morphs into panic, consult with a therapist, consider medication if only temporarily in order to pull yourself out of your head so you can rest and calmly work on your stress issues.  Remember to pause and remind yourself that just because there is madness all around you, you can walk through this life with clarity, calm and purpose.”

Although our bones seem hard and impenetrable, emotional and psychological stress can and will wear them down, leaving them weak and fragile and susceptible to breaking.

Jewell Miriam Gibbs, LPC has a private practice in Vienna, VA.  Her practice focuses on the use of Cognitive Behavioral Therapy, Mindfulness, EMDR and Hypnosis to help people overcome psychological issues.

Contact me today to find out other ways your can build up your bones!

Osteoporosis: Boost your Bone Building Exercise Program

Osteoporosis: Boost your Bone Building Exercise Program

Exercise is one of the most under appreciated treatments for osteoporosis. Study after study show how exercise not only helps to build bone, but also strengthens muscles and improves balance. It is well known that the loading and stressing of bone that occurs when performing impact exercise increases bone mineral density and strength. Exercises like jogging/running, jumping, court sports, hiking, stair climbing place a mechanical force through the bones which in turn encourages the production of new bone cells.

Unfortunately, many women with osteoporosis can’t perform impact exercise because of arthritis or injury to the joints, so they rely on walking as their main form of exercise. Despite the benefits of regular walking on aerobic fitness, weight loss and heart health, simply walking 30 minutes a day is not enough to optimize bone health. However, wearing a weighted vest while walking can gently increase the load on the bones enhancing the bone building benefits of this exercise.

Wearing a weighted vest during exercise not only stimulates bone formation but also aids in improving lean muscle mass as well as balance. A study published in the journal Rheumatology International, found walking 30 minutes, 3 times a week wearing a weighted vest simulated bone synthesis, increased lean tissue mass and improved dynamic balance in post-menopausal women with osteoporosis. Obviously new bone synthesis is important, but of equal importance is maintaining and building muscle mass and improving balance. In the end, the goal is to prevent fractures, and to do so, we need strong core and leg muscles and good balance.

For years I have been researching weight vests to find a vest that is comfortable and fits the female frame.  Many vests are too large and bulky and don’t fit snugly to the smaller frame of a woman.  Below are things to look for in a weight vest and my favorite brands that fit the criteria of a safe and effective vest.

 

What to look for in a Weight Vest

  • The vest should fit snugly. If it is too loose, it will move around while exercising and throw off your balance or possibly cause injury.
  • Get a variable weight vest, one that you can gradually add weight to. If you start off with a vest with a fixed amount of weight, most likely it will be too heavy at first and could flare-up an old injury or create a new one.
  • Choose a vest which you can add enough weight to equal 5 to 10% of your body weight.
  • Choose a vest that has weights that are in ¼ pound to 1 pound increments. The lower weight increments are best if you have arthritis or previous injuries
  • Make sure the weights can be distributed evenly around all sides of the vest so there is even loading.
  • I prefer the vests that have a comfortable abdominal strap which transfers weight from the shoulders to the trunk.

Guidelines to Follow
when Adding Weight to your Vest

  • Start off with 1 pound of weight evenly distributed in the front and back of the vest.
  • Perform your daily exercise routine with the vest on for 1-2 weeks before increasing the weight
  • Increase the weight by no more than 1 pound a week
  • Alter the position of the new weight so the weights are evenly balanced in the front and back of the vest, as well as side to side
  • Gradually work up to a weight that is equivalent to 4-8% of your body weight, this could take several months
  • If at any time you begin to feel pain or discomfort, discontinue the use of the vest
 Although some people do start by wearing the weighted vests around the home, improvement in muscle strength and bone health can only be accomplished when the vest is worn during physical activity.
Don’t let a diagnosis of osteoporosis leave you feeling frail and fearful of doing anything that might result in a broken bone.  Exercise is your best remedy!   A weekly regimen of impact exercise can reduce bone loss, increase muscle strength and improve balance, and protect you from the harmful effects of osteoporosis.  Wearing a weight vest during exercise can provide even more benefit!

 

This is my favorite weight vest that fits ALL the criteria above…..and adds a bit of style to your walk or workout!  Because the weights are thin and flexible, the vest is sleek and doesn’t add bulk to the body…..another bonus!

It comes in 3 different sizes as well as 3 different colors/patterns.  The vest comes with 4 pounds of weight, but you can purchase more when needed.

The Challenge Weighted Workoutwear vest can be purchased for $139.00 at
https://challengeweightedworkoutwear.com/ . Put in the discount code NB and you will receive $5 off at check out.  

Contact me at 703-738-4230 for further information on how a weighted vest can boost your bone building exercise program, or for any questions you may have on overcoming osteoporosis naturally!

 

References:
Shaw, J. M., & Snow, C. M. (1998). Weighted Vest Exercise Improves Indices of Fall Risk in Older Women. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 53A(1). doi:10.1093/gerona/53a.1.m53