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Hi David- I am writing about multiple myeloma lytic lesions. I have had a bone fracture of my right humerus and the latest PET suggests the left one is in the same condition..
I sure would like to avoid that..I would appreciate any help with regard to bone health..
Like muscle, bone is living tissue that responds to exercise by becoming stronger. Young women and men who exercise regularly generally achieve greater peak bone mass (maximum bone density and strength) than those who do not. For most people, bone mass peaks during the third decade of life. After that time, we can begin to lose bone. Women and men older than age 20 can help prevent bone loss with regular exercise. Exercising can also help us maintain muscle strength, coordination, and balance, which in turn helps to prevent falls and related fractures. This is especially important for older adults and people who have been diagnosed with osteoporosis.
The best bone building exercises
Weight-bearing and resistance exercises are the best for your bones. Weight-bearing exercises force you to work against gravity. They include walking, hiking, jogging, climbing stairs, playing tennis, and dancing. Resistance exercises – such as lifting weights – can also strengthen bones. Other exercises such as swimming and bicycling can help build and maintain strong muscles and have excellent cardiovascular benefits, but they are not the best way to exercise your bones.
|Dairy products such as low-fat and non-fat milk, yogurt and cheese||Calcium. Some dairy products are fortified with Vitamin D.|
|Canned sardines and salmon (with bones)||Calcium|
|Fatty varieties such as salmon, mackerel, tuna and sardines||Vitamin D|
|Fruits and vegetables|
|Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli.||Calcium|
|Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins.||Magnesium|
|Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes.||Potassium|
|Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples.||Vitamin C|
|Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts.||Vitamin K|
|Calcium and vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks and breads.||Calcium, Vitamin D|