Claire Gill, BHOF CEO

On this “gratitude-themed” episode of BoneTalk we talk with Claire Gill, CEO of the Bone Health & Osteoporosis Foundation, about how gratitude is part of the culture at BHOF. Research has shown that having an “attitude of gratitude” is not only good for us emotionally, but physically too! An attitude of gratitude means making the conscious habit of expressing appreciation on a regular basis for big and small things alike. When we do this, and practice it, it becomes a healthy habit.

• The Power of Positive Thinking

• How to Practice Gratitude

• 50 Thankful Quotes for Practicing Gratitude All Year Long

• The Power of Gratitude

• Gratitude TED Talk

• Get BHOF Giving Tuesday Resources

• Support BHOF on Giving Tuesday

On this episode of Bone Talk, Heidi Skolnik talks with Penelope Wasserman, founder of Million Dollar Bones, a program that aims to educate teens about the importance of bone health, and president of Sea and Flour, a company that is the first to integrate seaweed into the commercial baking process. As a member of the Bone Health and Osteoporosis Foundation’s Ambassadors Leadership Council, Penelope is a passionate advocate for bone health awareness and prevention.

Penelope has dedicated her career to helping people prevent and manage osteoporosis through movement and exercise. She shares with us her insights on why alignment is so important for preventing osteoporosis, how to progress once you have good alignment, and how dance, a weight-bearing exercise, can be great for bone health.

A few steps you can take for good bone health include focusing on weight-bearing and muscle-strengthening exercises. Weight-bearing exercises can include activities such as walking, jogging or dancing. Muscle-strengthening exercises include activities where you move your body, a weight or some other resistance against gravity.

It is important to avoid any movements or exercises that put your body into a C curve position, as this can potentially cause a stress fracture. To avoid exercises that put the body into a C-curve position, people with osteoporosis should avoid any movement that loads the spine in a flexed position. This includes sit-ups and other movements that round the back. Instead, focus on exercises that maintain a neutral spine position and avoid any movement that puts undue stress on the spine.

Alignment is foundational for long-term bone health. Heidi and Penelope both advocate doing exercise that you find fun! Hopefully this includes exploring how to include dance into your movement routine!

• About Heidi Skolnik

• About Penelope Wasserman

• Million Dollar Bones

• Exercise and Safe Movement

• Osteo-a-Gogo Dance for Osteoporosis

Colleen Avis

On this episode of Bone Talk, BHOF CEO Claire Gill is joined by Colleen Avis to discuss the value of a mindfulness practice to help manage stress and promote healing. Colleen is not only an integrative life coach who helps people find clarity and focus, she’s also a certified Chopra Life Coach, yoga teacher, and practitioner of Ayurveda and NLP. Her book, Sacred Spaces: Subtle Shifts for Mind, Body, and Home Transformation, opens you to what’s possible and teaches you how to develop strategies for living a full and satisfying life. Her approach to mindfulness embraces the whole person. She believes the mind, body, and soul are beautifully intertwined.

Colleen’s journey that led her to the amazing life she’s created for herself has been years in the making. Her passion for interior design led her to focus on physical spaces and how they make us feel. She beautifully explains that the decision is ours to decide what we need or how we can use mindfulness, meditation, or breathing practices in our lives that is unique to ourselves. Chronic illness and life’s challenges can make things complicated, but it doesn’t make mindfulness impossible to practice. Allow yourself to bring clarity and focus into the moment by slowing down and being intentional. You’ll want to meet yourself where you are and develop awareness around what you are doing to start being more mindful. Be curious about people, your environment, and what you’re feeling in the moment.

Colleen also explains how movement and physical activity like yoga can be beneficial for health and flexibility. It’s not about having to get every pose perfectly correct; the benefit is in the focus of the movements and being present with your mind and body together. You can start any of these mindful practices without perfection. It’s easy to start small. Work towards daily progress by being mindful and compassionate with yourself when you show up and put in the effort.

EPISODE RESOURCES

• About Colleen Avis

• Subtle Shifts

• Sacred Spaces: Subtle Shifts for Mind, Body, and Home Transformation [book]

• Colleen on Instagram

• Exercise & Safe Movement

• Safe Yoga Flyer

Dr. John Neustadt

Joining us on this episode of Bone Talk is Dr. John Neustadt​, a researcher and renowned integrative medical expert. In 2005, he founded Montana Integrative Medicine in Bozeman, Montana, specializing in hard-to-treat, chronic degenerative diseases through an integrative approach that emphasized identifying and treating the underlying causes of disease. He is currently the Founder and President of Nutritional Biochemistry, Inc., a dietary supplement company. Dr. Neustadt is passionate about research and education. He’s published more than 100 research reviews and has written four books, including his most recent, Fracture-Proof Your Bones: A Comprehensive Guide to Osteoporosis.

We know that osteoporosis is responsible for over 2 million fractures each year. Dr. Neustadt is on a mission to find underlying causes and credits a mentor for his curiosity and willingness to take an integrative approach.

When we look at the fundamental aspects of health like diet, exercise, lifestyle, sleep and connectivity we know that improvements can reduce risks for many types of health issues. Dr. Neustadt explains how to start where you are to begin making changes that can help you feel better, improve your bone health, and reduce your risks of chronic health issues.

• About Dr. John Neustadt and NBI

• Fracture-Proof Your Bones: A Comprehensive Guide to Osteoporosis (book)

• Nutrition and Your Bones

• Exercise and Safe Movement

• Doctor Visit Checklist

• Communication with Your Doctor and Healthcare Team

Episode 40: Men & Bone Health with Dr. Rodrigo J. Valderrábano

Dr. Rodrigo J. Valderrábano

On this episode of Bone Talk, BHOF CEO Claire Gill talks to Dr. Rodrigo Valderrábano. His research focus is on metabolic bone disease and during his time as a research fellow at Stanford University, he was awarded the Endocrine Society’s Outstanding Abstract award and the American Society for Bone and Mineral Research’s Young Investigator award for his work studying the links between bone health and hematopoiesis in older men. He continues his research efforts with the ultimate goal of further delineating treatable risk factors for osteoporosis and devising non-pharmacologic treatment strategies for osteoporosis such as rehabilitation and exercise.

People often forget that osteoporosis impacts men too. Dr. Valderrábano explains that one contributing factor is not getting to maximum bone density, putting one at a deficit earlier in life.

What prevents good bone health? Conditions like diabetes, poor health in early life, or lack of exercise. Losing bone density can also occur from steroid mediations, smoking and alcohol consumption. In men specifically, testosterone levels can have a significant impact as well. Low levels negatively impact bone health in men and can often happen during treatment for other conditions.

When should a healthy man get bone density screening?

Dr. Valderrábano explains that all men should be screened at age 70. Because this is a low-risk screening, if there are any concerns like falls or fractures, he recommends asking for that even sooner.

What can men do to improve bone health?

Exercise, physical activity, muscle mass and strength are significant factors contributing to men’s bone health. Dr. Valderrábano explains that if you can do more physical activity, you absolutely should. He reminds us that bone is active tissue, and it can feel what’s happening in the body. It gets a signal to grow or become more dense when it’s pushed out of the comfort zone.

Whatever level of exercise you do now, level up. It’s important to push yourself to help you improve your bone health. He also stresses that you have supervision from a trainer or physical therapist who understands how to do this safely and for best results.

If you vary exercise and really push yourself, you will see and feel the difference. Variety encourages our muscles and bones to adapt to become stronger.

There is something we can all do to encourage good bone health at every age. Small steps forward, done consistently, can lead to big results.

EPISODE RESOURCES:

• Get Moving and "Do More, Safely" to Maximize Bone Health

• Osteoporosis in Men is a Serious Condition

• Man’s Guide to Osteoporosis

• Osteoporosis Information: Just for Men

• Exercise and Safe Movement

• Weight Bearing Exercises

• Strengthening Exercises

Episode 39: The Importance of Exercise for Bone Health, and How to Get Back Into a Routine if You’ve Lost All Motivation

We all know that exercise is an important part of healthy living. It’s key in maintaining bone health too. Sometimes knowing is not enough. We have good intentions but can let regular exercise slide off the radar.

On this episode of Bone Talk, BHOF CEO Claire Gill talks with Barbara Hannah Grufferman, a nationally recognized advocate for positive living, about how to get back on track with an exercise program. Barbara is also the author of several award winning books and is the Team Captain of the BHOF “Be Bone Strong” Team.

You’ll relate to her personal story. Like many of us, she had a busy active life but wasn’t always taking care of herself in the best way possible. She wasn’t exercising regularly, eating well, or getting enough sleep. Her daughter challenged her to run a marathon!

Barbara said yes to the challenge.

She began walking, then running. A year later, she was able to run in the NYC marathon! She’s now training for number 15 with the Be Bone Strong team.

Why does exercise help our bone health?

Our bones are living tissue. They are the strongest when we are young adults and into our early 30’s when bone loss slowly begins. Women see more bone loss after menopause. Barbara wants everyone to know that there are a lot of things you can do to prevent bone loss. Part of aging better is understanding how to take care of our bones and the muscles around them.

Half of all women over the age of 50 will break a bone due to osteoporosis.

Hear how to prevent being part of this statistic. The good news: what’s good for your bones is good for the rest of you too! Weight-bearing and strengthening exercises are best for promoting bone health.

Walking, running, dancing, jumping are all things we can do anywhere, anytime. Resistance training is the second pillar that will give you a full body workout. You can use weights, or like Barbara, use your body and do things like squats, planks, and pushups.

The third pillar is balance. We don’t often think of this but it helps prevent falls, which lead to fractures. Barbara shares 3 ways you can practice balance while doing everyday activities.

Talk to your doctor.

Your physician can help you create a plan that works for you, based on your body and overall health. Reassess every few years to make sure it’s still working for you

BHOF Be Bone Strong Team

The Be Bone Strong Team is raising awareness and funds for the Bone Health and Osteoporosis Foundation. Everyone is welcome!

It’s never too late.

All of us can start where we are. If you haven’t been active, be sure to get the okay from your doctor. Barbara shares her tips for moving your body, even when you don’t feel like it. You’ll see how easy it can be when you decide to make this part of your every-day.

EPISODE RESOURCES:

• Join the Be Bone Strong Team

• Exercise Videos

• Bone Health and Osteoporosis Foundation Resources

Episode 38: Nutrition Implications for Osteoporosis and Cancer Patients

Joining us on this episode of Bone Talk is Wendy Kaplan, a registered dietitian nutritionist specializing in oncology, weight management, and endocrinology. She believes that good nutrition before, during and after cancer treatment makes a difference in how people feel during and how they respond to treatment. Her passion shines through as she shares her knowledge to help patients reach their nutritional goals.

Nutrition and diet play a huge role in disease prevention and management. A diagnosis brings an overwhelming amount of new information, treatment and big life changes that often leave patients feeling a loss of control over much of their life. Nutrition is one of the areas over which patients can continue to exercise control as they go through treatment. 

Bone health can be affected by treatments for cancer and Wendy shares some ways that one can optimize bone health with diet and also some foods to avoid.

One of the best ways to make sure you eat healthy meals is planning and preparation. Tune in for some excellent tips on how a little time spent planning can make a huge difference!

EPISODE RESOURCES:

• Wendy Kaplan, MS, RDN, CSO, CDCES, CDN, Registered Dietitian-Nutritionist specializing in Oncology and Weight Management

• Treatment & Nutrition - New York Cancer & Blood Specialists

• Tips for Meal Prepping from New York Cancer & Blood Specialists

• Refreshing Summer Recipes

• Low Carbohydrate Sandwiches

• Peanut Butter Energy Balls Recipe

• Osteoporosis Nutrition Guidelines from the Bone Health & Osteoporosis Foundation (BHOF)

• Calcium and Vitamin D - Bone Health & Osteoporosis Foundation (BHOF)

Wendy Kaplan, MS, RDN, CSO, CDCES, CDN is Director of Nutritional Services at New York Cancer & Blood Specialists. She is a Registered Dietitian Nutritionist who graduated with a Master of Science Degree in Nutrition and Food Studies from New York University and is licensed in the state of New York. She is a board certified Specialist in Oncology Nutrition and a Certified Diabetes Care and Education Specialist. She has been a dietitian for over 20 years and has a variety of experience and a special interest in providing comprehensive nutrition care for cancer prevention, treatment, and survivorship as well as overall health and wellness. Click here to read more about Wendy.

Episode 37: Vertebral Compression Fractures: Causes, Symptoms, and Treatment

Dr. Orlando Ortiz joins us on this episode of Bone Talk to discuss vertebral and spine health. Vertebral compression fractures can happen from too much pressure on the vertebral body. This usually results from a combination of bending forward and downward pressure on the spine. Osteoporosis is often a contributing factor. 

This is the most common type of fracture in people with osteoporosis. Patients who have a compression fracture can have pain even when sitting or standing. They can have trouble breathing, sleeping and reduced mobility. Loss of height is another indicating factor. Often patients don’t realize they’ve had a fracture and attribute the pain to normal aches and part of aging. 

If left untreated, it can cause your spine to shorten and curve forward. This also impacts daily living and activity. It can contribute to chronic pain that leads to further inactivity. Each fracture (left untreated) can cause other fractures due to the change in the way our weight shifts. 

Dr. Ortiz shares with us that there are treatments such as balloon kyphoplasty that can help. Studies show that rest, pain management and physical therapy can make us more comfortable, but is not likely to prevent future problems. Interventional procedures can be quite effective at repairing fractures and preventing new ones. They can also help reduce pain and improve mobility.

All of your doctors can work together for your best care. It’s key to make sure that you advocate for yourself and get all of your questions answered. As with all medical issues, patients are recommended to do their research. Find a practitioner that will work with your personal doctor and will consider all your health concerns. Knowledge allows you make the best decisions for your spine health. This is a field that’s advancing and seeing great patient outcomes. Become your own health advocate.

EPISODE RESOURCES:

• A. Orlando Ortiz, MD, MBA, FACR, Chairman, Department of Radiology, New York City Health and Hospitals/Jacobi

• Osteoporosis and Your Spine

Born in Puerto Rico, Dr. Orlando Ortiz was raised in the Bronx, by his mother and 2 siblings, where he attended public school, including Adlai E. Stevenson High School. Dr. Ortiz attended Columbia College where he majored in Bio-psychology and received his BA degree. He earned his MD at Harvard Medical School, and holds an MBA from West Virginia University. After completing a 4 year Residency in Radiology at Long Island Jewish Hospital, where he served as Chief Resident, he then completed a 2-year Fellowship in Diagnostic and Interventional Neuroradiology at The Neurological Institute at Columbia University under the mentorship of Dr. Sadek Hilal. After fellowship, Dr. Ortiz was recruited to become the Chief of Diagnostic and Interventional Neuroradiology at West Virginia University Medical Center where he also served as Associate Professor of Radiology, Neurology, Neurosurgery and Otolaryngology. In addition, Dr. Ortiz previously held academic and clinical appointments at the University of Maryland Medical System in Baltimore, Maryland where he served as Vice-Chairman of Business Affairs and Associate Professor of Radiology. Dr. Ortiz served as Chairman of the Department of Radiology at Winthrop-University Hospital in Mineola, where he also held an appointment as Professor of Radiology at the Stony Brook University School of Medicine. Dr. Ortiz has received numerous teaching awards in recognition of his academic commitment. Dr. Ortiz is presently the Chairman of the Department of Radiology at New York City Health and Hospitals/Jacobi in the Bronx, New York; here he is also a Professor of Radiology at the Albert Einstein College of Medicine. He is involved in the active instruction of medical students, residents, physicians and allied healthcare workers.

His career path reflects a continuing journey to provide the best possible healthcare to all patients – for which he has been recognized by the communities that he has served. Dr. Ortiz is an active leader in the Radiology community; among his many leadership roles, he is a former New York Chapter-American College of Radiology councilor, is a past President of the American Society of Spine Radiology, served on the Patient Safety Task Force for North American Spine Society. Dr. Ortiz is an academic Radiologist and is a frequently invited faculty member at major national and international scientific meetings. He is a recently appointed leader for the Spine section of the 2022 International Symposium Neuroradiologicum to be held in New York City. He has numerous scientific presentations to his credit and lectures extensively on diagnostic and therapeutic spine procedures. Dr. Ortiz is widely published, including key instructional pieces for vertebral augmentation and other spine interventions, as well as a textbook on Image-Guided Percutaneous Spine Biopsy. He has and continues to direct and teach at physician’s courses on image guided spine interventions. In his clinical spine practice he continues to see patients and perform image-guided spine interventions as part of their care.

Episode 36: The Whole Body Reset with Stephen Perrine and Heidi Skolnik

On this episode of Bone Talk, BHOF CEO Claire Gill is joined by Stephen Perrine and Heidi Skolnik to discuss their new book, The Whole Body Reset: Your Weight-Loss Plan for a Flat Belly, Optimum Health, and a Body You'll Love at Midlife and Beyond.

Stephen and Heidi explain that we don’t have to gain weight as we age and describe how this science-based, tested, and proven weight-management plan, developed by AARP, can help stop – and even reverse – weight gain.

Hear new evidence about the power of protein timing for people at midlife. This research busts the myth of a slowing metabolism and the inevitable weight gain we’ve been told to expect. It’s not just calories in and calories out. Getting the right type of calories can make a big difference. 

Starting in our 30s, we begin to lose muscle. That’s one of the factors that contribute to weight gain. We develop anabolic resistance which makes it harder for our bodies to create muscle from the protein we eat. Learn about how changing the way you consume your protein can help offset the muscle loss. It’s about both dose (how much protein) and timing (when we eat our protein) that makes a difference. 

Simple changes you can make now: 

• Get enough protein at breakfast (and other times during the day)

• Stop dieting and restricting calories; aim for balance

• Be mindful of fiber in your daily meal plan

• Include fruits and vegetables in your meals as well

What role does exercise play in healthy muscle? 

Nutrition is important at all stages of life, as is exercise. As we age, Heidi explains how resistance training is key for healthy bones and maintaining muscle. A focus on strength training can benefit us now and in the future.

We know that strong muscles support strong bones. Follow the recommendations discussed in this episode for an easier way to eat and exercise your way to both. 

Stephen Perrine is the Founding Editor in Chief of The Arrow, a newsletter aimed at GenX men. He is also the author and coauthor of more than 20 international best-sellers including the Eat This, Not That! series. As executive editor for AARP the Magazine and the AARP Bulletin, he oversees health and wellness coverage reaching more than 38 million readers.

Heidi Skolnik is a national nutrition expert and former BHOF board member. Her company, Nutrition Conditioning, oversees the Performance Nutrition Program at The Juilliard School and the School of American Ballet and she has been a part of the Women Sports Medicine Center at Hospital for Special Surgery for over 20 years.

EPISODE RESOURCES

• Stephen Perrine, The Arrow

• Heidi Skolnik, Nutrition Conditioning

• The Whole Body Reset: Your Weight-Loss Plan for a Flat Belly, Optimum Health, and a Body You'll Love at Midlife and Beyond

Episode 35: Safe and Effective Exercise for Bone Health

Carol Michaels

On this episode of Bone Talk, BHOF CEO Claire Gill is joined by fitness expert Carol Michaels. Carol’s exercise programs are designed to be enjoyable, effective and fun. She is passionate about inspiring the best in others and her mission is to help people learn how to live healthy lifestyles. She brings her insight and experience to educating and motivating others to get fit. She even offers free online classes for people impacted by osteoporosis through BHOF via her company Carol Michaels Fitness. 

Bone is living tissue that responds to exercise by becoming stronger. That’s key to stronger bones, especially as we age. Carol understands the importance of a good osteoporosis training regimen and shares information about the courses she’s created. A primary focus is to strengthen every major muscle group with an emphasis on the spine and hips. Balance is also key and a full body approach can provide the best results. Hear her advice for starting where you are now. She outlines several ways you can begin at home, with what you have handy.

EPISODE RESOURCES:

• Carol Michaels Fitness

• Carol Michaels Fitness YouTube Channel

• Osteoporosis Fitness Training

• Exercise to Stay Healthy

• Safe Movement

• Weight Bearing Exercises

• Strengthening Exercises

• Bone Health & Osteoporosis Foundation