Chinese Version
11-30-2020, Sunday
After my October bone density test, I scheduled an online appointment to meet with my primary physician to review the test results.
My doctor said: “The test result for bone density show that you have osteopenia, but not osteoporosis yet. Currently you don’t need medication for it.”
I curiously asked: “How do I reduce the osteopenia symptoms?”
My doctor said: “Taking calcium with vitamin D3 daily will help you maintain your bone density.”
“I heard taking calcium could lead to kidney stones, how much calcium should I take daily to avoid kidney stones?”
“Women in their menopause need around 1000mg calcium daily. If you take around 1000mg of calcium daily, you shouldn’t get kidney stones.”
I decided to take calcium more seriously now, because I felt that I should pay more attention to my own wellbeing during menopause time.
I asked my doctor again: “Is there any exercise that can reduce osteopenia?”
The doctor replied: “Your 40 minutes of daily walking is very good exercise. ”
“Is there an exercise that is more effective than walking to reduce osteopenia?”
My doctor paused a bit and said: “Resistance exercises, such as weight lifting, those help to build stronger bones.”
A few days ago, I was chatting with a young couple, my daughter’s classmate Grace and her husband Lou, who came over to send me their freshly fried green onion with lamb. We talked about physical exams and primary care physicians.
I suggested them to prepare their own questions before their physical exams. I also told them that my doctor suggested that I do resistance exercises to strengthen my bones because this was a new concept for me.
Lou, a material scientist, immediately told me: “NASA found that astronauts who stayed in space for long time could not stand up right after they landed back on earth. Now astronauts also do resistance exercises during their space missions to reduce their bone loss.”
I was very happy to heard this: “If astronauts also do resistance exercises, then this concept is scientifically reliable.”
Later, I searched online and found many reports about resistance exercises on space missions.
I was very happy to learn that a new concept for those born in the 60’s is basic knowledge for those born in the 90’s.
I fantasied about the excitement of traveling in space a lot previously, but now I realize that there probably exist many hidden challenges for doing so.
“Resistance exercises strengthen your muscles and tendons. As your muscles and tendons grow stronger, they put pressure on your bones and stimulate bone cell growth.”(part of the prescription from my doctor.)
“Like muscle, bone gets stronger when you use it. The best moves for bones are weight-bearing exercises that force your body to work against gravity. That includes walking, stair climbing, dancing, and lifting weights.” (from screen shot)
