Dr. Lani's No-Nonsense Bone Health Guide Quotes

“There are two main types of devices: those that deliver whole-body vibration (WBV) and those that deliver low-force or low-intensity vibration (LIV). Two companies make the low-intensity vibration machines: Juvent and Marodyne. Both products are based on Dr. Clinton Rubin’s research. The LIV Tablet and the Juvent both impart what feels like a comfortable hum when you stand on them. By contrast, most WBV machines subject the user to an intense shaking. I worked with a master trainer using one such machine, the Powerplate. There was no question that my muscle tone built up quickly, but I never felt right about the intensity. My concern is that over time older adults could end up with conditions such as detached retinas, eye floaters, or even joint damage. For now I would steer clear of the WBV devices. I own a Juvent.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“Vertebral Fracture Assessment (VFA) This assessment is not typically ordered unless you have had a fracture or you have been diagnosed with osteoporosis. There are additional pages that are included with the VFA report and you can request a full copy of those pages as well. The most important scan page is the one you see here with the full spine images. The densitometrist will assess the images and check to see if you have any fractures in your spine. More information on this study can be found in Chapter 3.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“grams per square centimeter) • T-score: applied to men and women over the age of fifty and post-menopausal women of any age • PR (peak reference): your percentage compared to the average person of the same sex age twenty-six to twenty-nine • Z-score: age-matched bone density score; used for men under age fifty and premenopausal women under age fifty • AM (age matched): percentage of bone you have compared to a person of the same sex and age”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“Although the current medical approach to treating osteoporosis is quite often one dimensional—prescribing medication, calcium, and vitamin D supplements—I’ve encouraged you to take the true complexity of bone into account, using an approach that, while it may or may not include medications, always includes proper nutrition; assessment for and resolution of any gastrointestinal dysfunction; hormone balancing if needed; and exercise. I’ve asked you to maintain a healthy skepticism regarding your diagnosis and the recommendations of your doctor( s), doing a good job on your homework before agreeing to any treatment program—and always watching out for treatments (conventional or alternative) that claim to be magic bullets!”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“Be Careful of Potentially Unsafe Exercises While it is true that any bone in the body can fracture when exercising due to a fall or some other mishap, some exercises pose a higher risk for people with osteoporosis. As we learned in Chapter 1, fractures of the spine are the most common fractures that people experience, especially as they get older. Therefore, when we engage in controlled exercise poses or routines—for instance, in yoga or strength training—it is vital to protect the spine. Following are some of the exercises that are not recommended for people who have a moderate or high risk for fractures: • forward bending • shoulder stands • twists (rotational moves for the spine) • jackknife (legs bent over the head)”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“The best rebounders are ones that use bungee cords instead of steel springs. I especially like the JumpSport and the Bellicon brands. Both have rails (must buy separately) that can help you balance. The JumpSport has one that goes completely across the trampoline, adding both safety and versatility with exercises. Both companies supply videos for beginners. Will using these rebounders increase bone density? Studies are scant; however, I think it is a very good exercise to include in your program, and I do think it may be stimulating to bone.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“Consistent exercise develops proprioception, our sense of where our body is in space. Translated literally, “proprioception” means “sense of self.” The proprioceptors are most abundant in our ankles, where they help us to avoid tripping and falling.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“Some of the main factors affecting whether or not nutritional supplementation is right for you include:  Digestive health: You may need to supplement if you have a GI condition that limits your ability to access the nutrients in the food you eat.  Food intake: The amount of food you eat may be insufficient to meet your nutritional needs, even if that food is nutritious. And certain diets may fail to provide all of the nutrients you need, or they may provide nutrients in excessive amounts—many diets are extreme. For example, the Atkins diet leans heavily on proteins and fats, while vegan diets provide no animal protein.  Food’s growing conditions: Depletion of the nutrients in our soils means fewer nutrients in the food that grows in those soils. In one study that compared nutrient data for foods from 1940, 1991, and 2002, of the seven minerals examined, all but sodium had undergone significant depletion by 2002; some minerals (e.g., copper) no longer occurred at all in the food.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“In certain regions of Japan, a staple dish called natto or fermented soybean, frequently eaten several times a week, is uniquely rich in vitamin K2. Recent scientific examination has pinpointed vitamin K2, and in particular vitamin K2 in the form of menaquinone-7 (MK-7), the active ingredient in this popular eastern Japanese dish, as having a supportive effect on bone quality during osteoporosis treatment. People living in the Japanese regions where this dish is eaten have several-fold greater blood levels of vitamin K2 (MK-7), accompanied by less osteoporosis and bone fractures.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“Here are some tips for an anti-inflammatory eating plan, including increasing the diet’s alkalinity:  Add more alkaline foods to your diet when you can. You can find lists of alkaline-/ acid-forming foods online, including my website. You will note that meat, sodas, sugar, coffee, alcohol, and refined carbohydrates (such as those found in cookies, cakes, and other sweets) are high acid formers. Some of the highest alkaline-forming foods are lemons, limes, parsley, kelp, kale, broccoli, and pumpkin seeds.  Eat several servings of vegetables, especially green leafy vegetables, each day, as well as some fruits. Get plenty of raw foods in your diet. Eating a salad each day loaded with raw veggies is a good way to start. You also might want to add a fresh apple cider vinegar dressing to your salad—see my website for recipes.  Get plenty of omega-3 fatty acids, such as those found in fatty fish, fish oil supplements, ground flax, chia, and hemp seeds, and walnuts.  Eliminate trans fats and fried foods.  If you eat animal protein, rely on fish and lean meats, such as chicken or turkey; cut back on red meat and dairy. (Note: There is growing concern about both fish toxicity and the sustainability of popular fishing methods. The Environmental”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“An elimination diet involves removing suspect foods or ingredients from your diet because you or your doctor thinks they may be the cause of your symptoms. To test, the “problem” foods are eliminated for a period of time in an effort to see if symptoms are alleviated. Some of the more common foods that can cause allergies or sensitivities include: dairy, gluten, eggs, nuts, corn, grains, soy and other legumes, citrus fruits, and nightshade vegetables (tomatoes, peppers, eggplant, potatoes). Caffeine, alcohol, and sugar are also typically eliminated to make sure these are not masking, causing, or contributing to the symptoms you are experiencing.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“Notice how the food tastes. Really paying attention to the taste of food often shows us that the flavor is more complex than we’ve realized.  Notice when you are approximately 80 percent full, and stop eating. If you decide to continue eating, notice what it feels like to eat more. Once you have finished eating, notice how your stomach feels. Do you feel full? Does your stomach feel comfortable or uncomfortable? Did the meal satisfy you? Finally, did you make healthy choices at this meal? If not, are you judging yourself for it? What are you telling yourself about the choices you made? Whether or not you wish your meal had been more nutritious, your eating meditation has much value. Intentional, complete awareness of our food intake can help us to eat healthy food, and cultivating mindfulness of “bad” choices can eventually place limits on such behaviors or stop them altogether.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“I encourage you to practice mindful eating meditation with one meal or one snack each day. Have at least one meal a day without any distractions. That means no radio, TV, reading, or conversation. Eat in silence. Begin by setting up a disruption-free environment. Notice what you are choosing to eat, and notice the portions you put on your plate. Next:  Take a few deep breaths before beginning to eat.  When you start to eat, be aware of how the food feels in the mouth, fully chewing each bite before swallowing.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“Imbalance of the adrenal hormones is one of the most common conditions I see in my practice. The typical cause is chronic stress, which can result in diminished adrenal function (sometimes called “adrenal exhaustion” or “adrenal fatigue”) and may include the depletion of DHEA. DHEA and cortisol levels are most reliably determined using saliva tests. It takes time to resolve adrenal depletion, which is a condition that typically brews for months, if not years. You can promote adrenal balance by attending to the basics: Learn stress-management techniques, drink plenty of water, and regulate your blood sugar levels by eating small meals throughout the day. Along with potential bone loss, some of the most common symptoms of adrenal imbalance are listed below: • allergies/ asthma • arthritis • chemical sensitivities • morning/ evening fatigue • high blood sugar • inflammation • increased abdominal fat • memory lapses • sleep disturbances • susceptibility to infections • autoimmune illness • sugar cravings • aches and pains • infertility • chronic illness • elevated triglycerides • depression or anxiety • nervousness or irritability”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“Cortisol: All of us experience stress as a normal part of daily life, and when we do our adrenal glands secrete cortisol, which has been dubbed the “stress hormone.” Cortisol, formerly known as hydrocortisone, regulates our body’s fight-or-flight response to stress, enabling us to respond and adapt to life’s daily challenges. It also reduces inflammation in the body and assists with the functioning of the immune system. An excess, long-term exposure to cortisol—brought about by prolonged stress—reduces calcium absorption in the intestines and can inhibit the bone-building cells, osteoblasts. This scenario can result in bone loss.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“In both men and women the adrenals produce small amounts of estrogen and testosterone. They also produce several other hormones that have a direct or indirect impact on the bones, including DHEA, androstenedione, aldosterone, and the stress hormones cortisol and adrenaline. When the adrenal hormones are imbalanced, especially as a result of prolonged stress, the impact on the bones can be significant. The subsections below focus on two of the most important adrenal hormones, DHEA and cortisol.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“Andropause” is the term for the hormone loss—primarily a drop in testosterone—that occurs in men as they age, usually beginning in their sixties.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“Imbalances in Women’s Sex Hormones What happens when a woman’s sex hormones are out of balance? Imbalances in estrogen and progesterone can occur at any age but are most common during puberty, before menopause, and for many years after menopause. Women can also suffer from low testosterone, experiencing symptoms that include low libido, muscle weakness, and others that may resemble those associated with hypothyroidism. Symptoms associated with sex hormone imbalances in women include: • bone loss • loss of muscle mass • depression • hot flashes • irregular periods • low libido • memory lapses • mood swings (PMS) • acne • headaches • heart palpitations • fibrocystic breasts • thinning skin • nervousness • night sweats • poor concentration • sleep disturbances • urinary incontinence”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“The symptoms of hormonal imbalance are many, and can include depression, anxiety, severe headaches, joint pain—and bone loss. A disruption in the balance of hormones produced by one gland or set of glands can cause other glandular systems to malfunction as well. Hormonal imbalance can be caused by a number of factors, including poor nutrition, stress, aging, blockages in “nerve flow” (i.e., distortions in the “flow” of the activity of the nerves), and even environmental toxins. Sadly, many people with hormone imbalances are put on symptom-focused medications when their symptoms—depression, for example—could be resolved with a treatment that corrects the underlying imbalance, benefitting the body as a whole.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“But the best way to know if you are actively losing bone is through lab tests that evaluate bone turnover. Depending on your history and risk factors you may also need tests that can identify any secondary conditions (e.g., parathyroid disease, vitamin D deficiency, or kidney disease) that could result in bone loss (see Chapter 5).”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“But the best way to know if you are actively losing bone is through lab tests that evaluate bone turnover.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“Studies have shown that a healthy, bone-supportive nutritional program and a robust exercise program can increase bone density and therefore reduce fracture risk.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“limited education (often, testing and/ or reporting errors occur because the technicians and reporting doctors have no training in bone densitometry)”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“So why do so many believe their bone density has increased when it has not? Earlier in the book we saw how the limitations inherent in bone density testing combined with errors made by untrained care providers could lead to false perceptions of changes in bone mass. As we learned in Chapter 2, the following are just some of the factors that account for these misperceptions:  failure to use the same testing facility and same machine for all tests  poor patient positioning (e.g., incorrect hip rotation can lead to test results that are off by as much as 7 percent)  insufficient maintenance (not all testing facilities maintain their DXA machines in accordance with manufacturer guidelines)”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“McCormick shares his nutritional approach and other lessons he learned about bone health in his book, The Whole-Body Approach to Osteoporosis.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“Don’t make decisions about drugs based on one article you may have read online or on a neighbor’s story about a good or bad experience with a medication. Your body and your health needs are unique to you. Seek out the answers that will help you make informed decisions about the care you require.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“Still, rather than automatically treating the condition with osteoporosis medications, further evaluation is needed to determine whether there is a secondary cause for the bone loss, such as hyperparathyroidism, lack of exercise, or deficiency of a nutrient such as calcium or vitamin D. Alternatively, bone loss in women may result from hormone depletion at menopause or the onset of menopause, for which treatment using bioidentical hormones can be considered. Regardless of the cause of a person’s bone loss, or even if the cause is identifiable, it may be minimized or stopped altogether using more natural means rather than osteoporosis medications.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“Generally speaking, some of the main factors to consider when evaluating the appropriateness of osteoporosis medications include:”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“Before prescribing medication, the NOF recommends that doctors implement the following procedures:  Obtain a detailed patient history pertaining to clinical risk factors for osteoporosis-related fractures and falls.  Perform physical examination and obtain diagnostic studies to evaluate for signs of osteoporosis and its secondary causes.  Modify diet/ supplements and other clinical risk factors for fracture.  Estimate patient’s ten-year probability of hip and any major osteoporosis-related fracture using the United States–adapted FRAX.  Make decisions on whom to treat and”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age

“Z-Score Basics The Z-score, as mentioned earlier, compares your BMD to the average for those of your same gender and age group. Here are a few other basics to keep in mind about Z-scores: Z-scores are used to assess premenopausal women and men under age fifty. A Z-score better than (above) –2.0 is considered normal for one’s age. When a Z-score falls below –2.0, BMD is lower than normal for one’s age. This result should be a flag for further testing to determine if active bone loss is occurring.”
― Lani Simpson, Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age