BONE BOOSTERS OF SOUTHERN NEW MEXICO is a support group which was formed in Las Cruces, NM. It serves those diagnosed with bone loss
from Osteoporosis, those who wish to prevent this debilitating illness, and those who love them. The main focus is helping group members
learn specific things they can do to help themselvesdeal with osteoporosis and their loved ones in a nurturing and supportive
atmosphere at a monthly class. Speakers at these meetings are health professionals.
Our classes and meetings have shown that many individuals have an interest in the topic and feel the need for guidance in this
area. Believe me when I tell you there are a large numbers of persons who are confused by the bone-building medications and worry
over the decision to take one or not. Some people feel discouraged about bone loss or fractures and want to meet others going through
what they are.
We have speakers who are professionals and who have some expertise in bone health including physicians, pharmacists, DEXA technicians,
exercise physiologists. To date we have held programs on osteoporosis medications, exercise, diet, latest research and more. Dr. Roset
Samuel is our physician sponsor and guiding angel. The community has been very supportive of our efforts. MVRMC of Las Cruces gives
us a well-equipped room in which to meet. Our members recommend speakers for up coming programs. We share in the modest costs of paper
and ink cartridges for printing up informational hand-outs.
Is this an incorporated non-profit entity? No, but we have been giving some thought to doing this as some other groups do. The
advantage of doing this is that we could do a little fund raising and provide more materials to our group members when we have classes.
The disadvantage is that becoming a registered non-profit group is a great deal of work.You are so welcome at our meetings. Enjoy!
Marge Peterson, Group Coordinator Information 575-522-5106
“TEA DRINKERS HAVE STRONGER BONES” comes from a non profit group, the George Majillen Foundation.
This study evaluated
whether compounds found in tea such as caffeine, phytoestrogens, flavonoids and fluoride affected bone mineral density (BMD).
than 1,000 Chinese men and women (497 men and 540 women, 30 years and older) were questioned about their habits of drinking green,
black, or oolong tea, and other lifestyle characteristics. Measurements of bone mineral density of the total body, low back, and hip
taken using DEXA scans (the gold standard for bone mineral density evaluation) were recorded. Among the study participants, 502 subjects
(48.4%) were habitual tea drinkers, with a mean duration of tea consumption of approximately 10 years. Compared to those who did not
frequently drink tea, subjects who had habitually consumed any kind of tea for 6 to 10 years had higher lumbar spine BMDs, while those
whose tea consumption had continued for more than 10 years had the highest BMDs of all measured regions.
The average tea drinker drank
3.5 cups of tea per day, but the authors found that in relation to BMD, how long the individuals had been regularly drinking tea was
more important than how much tea was consumed daily. No significant differences in BMD were found among green, black, or oolong teas.
Tea's protective effect of tea against bone loss may appear surprising since other studies have shown that caffeine consumption is
associated with increased bone loss, particularly in women whose intake of caffeine is greater than 300 mg/d (the amount found in
approximately 514 g, or 18 oz, brewed coffee), and who carry the tt genetic variant of VDR (Vitamin D receptor)
suggest that these women appear to be at greater risk for caffeine's deleterious effect on bone.
In tea drinkers, however, it appears
that any negative effect of the caffeine is more than overcome by other components of tea. Those wishing to limit their intake of
caffeine might wish to choose green, rather than black tea, since green tea contains less caffeine than black tea, although even black
tea contains about one-quarter of the amount found in regular coffee.
References: Wu C, Yang Y, Yao W, et al. Epidemiological evidence
of increased bone mineral density in habitual tea drinkers. Arch Intern Med2002;162:1001-6. Rapuri PB, Gallagher JC, Kinyamu HK, Ryschon
KL. Caffeine intake increases the rate of bone loss in elderly women and interacts with vitamin D receptor genotypes. Am J Clin Nutr2001;74:694-700.
Laz Bannock, PhD., HumanNutrition.com, Technical Newsletter, June 15, 2002.
TOPICS YOU MIGHT FIND INTERESTING:
ABOUT NUTRITION. Every
study about Osteopenia and Osteoporosis seems to include Vitamin D and calcium guidelines but recently micro nutrients are getting
A recent report in the American Journal of Clinical Nutrition states that a daily "diet that includes 5 servings a
day of fruits and vegetables should optimize the intake of micro nutrients required for bone health."
Of course those guidelines presuppose
that your fruits and vegetables were grown in soils that contain the necessary trace minerals - something that may not be true on
many farms. Example: If the soil or hydroponic base contains little or no boron, you are not likely to find the trace mineral boron
in your vegetables.
The good news is that if you buy local produce, your state or province agriculture department is likely to be
able to tell you about the mineral content of local soils. (Source: Kate Lindermann, Osteoporosis Researcher.)
Materials from past Bone Boosters Programs
May is officially National Osteoporosis Month.
Las Crucens are vigorously working against the debilitating disease osteoporosis. I
want to recognize the dedicated health-care professionals, rehabilitation entities and local businesses who have donated their expertise
and time during classes sponsored by Bone Boosters of Southern NM at the Women’s Resource Center, MVRMC.
Bone Boosters would
like to give thanks for their generous support in the fight against osteoporosis to: Roset Samuel MD Las Cruces NM, Roderick Fields
MD Las Cruces NM, Dewell Hardesty--Del Valle Physical Therapy Las Cruces NM, Mountainview Regional Medical Center of Las Cruces New
Mexico, Maximo Web Design, Carole Carson—exercise physiologist, Omar Montoya—Director Mkt. MVRMC, Laura Merrill--registered dietitian,
Ryan Gutierrez DC, Family First Chiropractic P.C., Al Galves PhD, Richard Coltharp—Healthy U Ed./LC Sun News, Ann Morgan—MVRMC, Megan
Wood—pharmacist, Mary Odenbach—Dexa Scan Technician, April Cross—pharmacist, Paul Crispel—Walk Dona Ana Walk, Lilliana Narvaez—pharmaceutical
consultant, Lily Pharmaceuticals, Janelle Tapia—fitness specialist, SW Health & Wellness Center, Jean Wertz, Kathy Stott—Mt. View
Market, Cher Guerrero—Tai Chi educator, Princess Lopez—occupational therapist, and Cakes by Maximo.
I want to encourage all
of you to take simple steps to prevent osteoporosis--a disease in which an individual’s bones become thin and are more likely to break.
An estimated 10 million Americans—80% of them women—have osteoporosis and 34 million more are at risk. The good news is that osteoporosis
is often preventable and it is never too early or too late to make lifestyle changes that can help protect your bones for life. Get
your daily recommended amounts of calcium and vitamin D. Engage in regular weight-bearing exercise and avoid smoking and excessive
alcohol consumption. Talk to your doctor and find out if you are at risk for osteoporosis. I encourage everyone to start making their
bone health a priority!
Welcome to the National Osteoporosis Foundation’s 2017 series of classes!
We will meet the 1st Thursday of each month at 11:30
MVRMC Senior Circle location (3948 East Lohman
behind Walgreens on Roadrunner)
Theme of this year’s seminars: SELF COMPASSION
IN MANAGING YOUR BONE HEALTH 2017 programs
Oct. 5th Class—Dr. Robert Wood of NMSU’s Aging Initiative will discuss the very
cutting edge programs on preventing falls through movement
Oct. 20th—Pat Felhauer has arranged for us to celebrate World
Osteoporosis Day by hosting
an event in the SC Blue Room from 9:30 to 11:00. This is a chance for us
to get some good information
about osteoporosis to our community.
Please tell anyone who can benefit about this. Also if you would like a little
time to ask questions about your own bone health this is your
Dec. 7th Class—Panel Discussion/Making
it Personal. Holiday food tastings.
Jan. 4th, 2018—Eating Smart 4 Bones with Certified Nutritionist and Mentor Marianne
OUR MENTORS, FAMILY OF HEALTH PROFESSIONAL MENTORS AND SPONSORS
-Roset Samuel M.D. (RGMG) 523 8900 Our Physician Sponsor(Contact her asst. Antoinette)
-Janet Acosta Clifton (MVRMC) Director of Dev. jeannette.Acosta@mountainviewregional.com) 522 0503
Peterson (Maximo Services Web Design) Our unpaid web site designer email@example.com
-John Gallegos Pharmacist MVRMC John.Gallegos@mountainviewregional.com)
Keeps us current on cutting edge developments in osteoporosis meds.
-Dewell Hardesty PhD Exercise Physiologist Co-owner Del Valle Physical
Therapy teaches bone loading, flexibility, strength training and balance exercise which are safe for those with osteopenia and osteoporosis.
Tallman (author, journalist) helped smooth group’s birth at MVRMC.
-Thomas Hanson MD endocrinology Classes on relationship of bones
to glands such as the parathyroid glands.
Dewell Hardesty earned his Master’s in Sports Science with the United States
Sports Academy and completed his Bachelor’s degree with
New Mexico University in secondary education. He was an original founding
partner of Del Valle Physical Therapy & Rehabilitation
1. What is the best exercise for osteoporosis of the lumbar spine?
Dewell: Weight bearing exercises (such as walking) in which the bones of the legs
bear weight of the body. Weight-bearing exercises help to encourage bones
to make new cells. (Note: see the list of weight-bearing exercises below.)
Some studies, say physical therapy works as well as surgery
in many tears of the meniscus. Has that been your experience?
Dewell: The meniscus is the cartilaginous tissues that provide stability
to the knee when it undergoes tension and torque It joins the bones at the knee. Some areas of the meniscus get more blood flow than
others. In many cases it pays to try physical therapy before surgery. It’s also important that you maintain the fluid levels in the
joint with movement.
If I get a referral from my doctor for physical therapy, how many sessions will Medicare likely pay for?
Dewell:Currently Medicare puts an upper limit of $1980. Other insurance companies put varying numbers of sessions to be covered when your
doctor gives you a referral for physical therapy.
My Physical Therapist has given me a copy of exercises I do at therapy. When I complete
my rehab, should I continue to do them at home?
Dewell: Absolutely you should continue to do them at home. In fact, if you are not
given a list of exercises for home use, ask for one.
What is your opinion of steroid injections? Do they stop being effective after
Dewell: The thing is, everybody responds differently to steroid injections as well as other types of injections. The period
of time that they relieve pain after application also varies widely in different people. Remember, in the case of steroids, there
is also a concern for the liver with continued usage. Your doctor will probably put a limit on the number of injections you can receive
yearly, usually it’s 3.
In general does medical insurance cover visits to a therapist less often than it used to?
Dewell: The factor
in this is co-pays. While all or most insurance plans cover physical therapy, the co-pays are now higher. What used to be a co-pay
of $250 can now be $1000 or higher.
Should people with osteoporosis of the spine avoid playing golf? I have played golf for years.
If there is risk of spinal fractures with the twisting movements required, I will reluctantly give golf up.
Dewell: What everyone,
including golfers, needs to know is that the 1st hour after we get up in the morning, our spines are most vulnerable because th discs
are plumped up, nice and fat. Then, if the core muscles aren’t strong, bending over can cause a herniated disc. In the 1st 30 minutes
after rising, the spine and therefore our height, can lose ½”. Probably it is best to wait an hour after rising to play golf, exercise,
Are there particular exercises and movements those with severe bone loss should never do?
Dewell: Posture. Be aware of
your posture. Exercises such Tai Chi and modified yoga reinforce safe movement for those with fragile bones. A program of physical
therapy will guide you in relearning proper movement, setting up a safe work space at your computer and eliminating unconscious body
positions which put your spine at risk.
Do pain patches using transcutaneous electrical nerve stimulation which now being advertized
on TV and widely available in drug stores do any good or would I just be wasting my money? How do they work?
Physical therapy works as well as surgery for
some with torn knee cartilage
Patrick J. Skerrett, Former Executive Editor, Harvard Health
Tiny shock absorbers in the knee (each
one is called a meniscus) provide a key cushion between the thighbone and the shinbone. They are prone to tearing, and sometimes just
wear out. A torn meniscus can cause pain or other symptoms, like a knee that locks. But sometimes they don’t cause any symptoms.
a youngish person, when a knee-wrenching activity like skiing, ultimate Frisbee, or slipping on the ice tears a meniscus, the damage
is often repaired surgically. But a torn meniscus is often seen in the 9 million Americans with knee osteoarthritis, and for them
the best course of action hasn’t been crystal clear. Results of the Meniscal Tear in Osteoarthritis Research (MeTeOR) trial published
yesterday in the New England Journal of Medicine indicate that physical therapy may be just as good as surgery.
When the shock-absorbing
cartilage in the knee is torn by injury or worn ragged by use, the result is called a meniscal tear. Stiffness and a vague sensation
that the knee is not moving properly often result.
Surgeons at Harvard-affiliated Brigham and Women’s Hospital and six other large
hospitals recruited 351 men and women with symptom-causing knee osteoarthritis and a meniscal tear. Half completed a six-week physical
therapy program aimed at easing inflammation, strengthening muscles supporting the knee, and improving the knee’s range of motion.
The other half underwent a procedure called arthroscopic partial meniscectomy, in which unstable pieces of the meniscus are removed
and the remaining edges are smoothed, followed by the same physical therapy program.
Participants in both groups reported similar
improvements in knee function and pain at six and 12 months. About one-third of those who received only physical therapy “crossed
over” during the course of the trial and had surgery.“We did this trial because surgeons really haven’t been sure what’s best for
these patients,” said Dr. Jeffrey N. Katz, professor of medicine and orthopedic surgery at Harvard Medical School, who was one of
the leaders of the trial. “Now we have a better picture, and can advise people with knee osteoarthritis and a torn meniscus that physical
therapy and surgery are both good options.”
Keep in mind that the people participating in this trial had already had an MRI and
been referred to a surgeon. For most people with knee osteoarthritis and a possible meniscus tear, conservative therapy is usually
the place to start, especially when symptoms are mild, says Dr. Robert H. Shmerling, an associate professor of medicine at Harvard
Medical School and rheumatologist at Beth Israel Deaconess Medical Center.
Making the choice
In younger people, it usually takes
a strong twisting force to tear a meniscus. In people with osteoarthritis, the meniscus can tear without an injury, probably a result
of ongoing degeneration of the cartilage.
Symptoms of a torn meniscus include:
stiffness and swelling in the knee
pain and tenderness
along the joint line or general knee pain
swelling in and around the knee
catching or locking of the knee
As the NEJM report points out,
not all meniscal tears need to be repaired. In fact, since even a torn meniscus can function as a shock absorber, it may sometimes
be a better option to support it with physical therapy than surgically removing bits of it.
Next steps for the MeTeOR team include
trying to determine if certain symptoms or psychosocial characteristics or other factors can identify individuals as better candidates
for physical therapy or surgery.
People with Osteoporosis should be extra careful to avoid falling and fracturing bones. Having good balance is key to not falling.
1. On both feet Stand with feet together, anklebones touching, and arms folded across chest; then close your eyes. Have
someone time you: Though it's normal to sway a little, you should be able to stand for 60 seconds without moving your feet. Next,
place one foot directly in front of the other and close your eyes. You should be able to stand for at least 38 seconds on both sides.
On one foot Stand on one foot and bend other knee, lifting nonsupporting foot off floor without letting it touch standing leg. (Do
this in a doorway so you can grab the sides if you start to fall.) Repeat with eyes closed. People age 60 and younger can typically
hold the pose for about 29 seconds with their eyes open, 21 seconds with their eyes closed. People age 61 and older: 22 seconds with
eyes open, 10 seconds with eyes closed.
3. On ball of foot Stand on one foot with hands on hips, and place nonsupporting foot against
inside knee of standing leg. Raise heel off floor and hold the pose—you should be able to do so for 25 seconds.
Bonus Balance Tip:
Sleep more than 7 hours a night. Sleep deprivation slows reaction time, and a study at California Pacific Medical Center shows that
it's also directly related to falls: Researchers tracked nearly 3,000 older women and found that those who typically slept between
5 and 7 hours each night were 40% more likely to fall than those who slept longer.
Marge Peterson was selected in 2017 by the National Osteoporosis Foundation in Washington, D.C.
as an ambassador to their National
Leadership Council. The National Osteoporosis Foundation is
the leading health organization dedicated to the prevention of osteoporosis
and broken bones.
In Las Cruces, NOF/NM, an alliance of local health-care professionals, businesses and health-care
and mentors with more than 100 members, sponsers classes held at MVRMC Senior
Circle Building. This local group, coordinated by Peterson,
has been sharing osteoporosis-based
education for the past 13 years. For more information, e-mail firstname.lastname@example.org or call
ABOUT OUR GROUP: We were founded in 2005. The National Osteoporosis Foundation in Washington DC incorporated us into their non-profit
organization. Our physician sponsor is Roset Samuel, M D. and our members include those interested in a healthy lifestyle as
it relates to osteoporosis and osteopenia plus community health care professionals and local businesses. We are the only NOFarm
in NM. We were proud to be nominated for an award from the NM Commission on aging this year.
We have a club motto: “Promise
me you’ll always remember: You”re braver than you believe and stronger than you seem, and smarter than you think” (Christopher
Robin to Pooh Bear)
We believe in educating ourselves about bone health. We have a wonderful “family of speakers”—health
care professionals who donate their valuable time to visits to us to hold classes on nutrition, exercise, medicines, and more.
We try to give you cutting edge information. Our well-researched guidelines come from NOF and are not fads. This
year we bring you classes on spinal fractures, Duavee (the newest bone script from Pfizor}, juicing, NOF new guidelines
for functional and types of safe exercise. Our topics are suggested by members who come across possible speakers
and invite them. (Please check our class schedule with me. (522-5106)
Our classes are free. Join us for the next 9 monthly
classes and you will be part of the best penny-pinching organization ever founded. We operate on very little. We could fund-raise
as a non-profit but we have not had to do this.
Thank you so much for being a part of my journey into halting osteoporosis!
Peterson, MEd/Group Coordinator/NOF Bone Boosters of S NM