Bone Talk

Dr. Connie Weaver

On this episode of Bone Talk, BHOF CEO Claire Gill talks with Dr. Connie Weaver about vital nutrients that promote good bone health. Dr. Weaver is a Distinguished Research Professor at San Diego State University’s School of Exercise and Nutritional Sciences. Dr. Weaver has been involved in NIH and USDA funded-research studies of diet interventions for over 30 years. She has led many randomized, controlled trials in children and adults with health and disease risk reduction outcomes, especially related to bone and heart. She has focused on mineral absorption and metabolism and subgroup differences, and her work has contributed to setting nutrient requirements for adolescents in North America. She has also been involved in creating guidelines for best practices in human nutrition research, programs for children, nutrient recommendations, and food policy guidance.

Tune in to hear about these items, and more:

• Key nutrients that are needed for bone health

• Foods that provide these necessary nutrients

• Substitutes for meat and dairy as sources of nutrients

Dr. Weaver also breaks down common false beliefs about dairy and its impact on bone health and shares the science behind it, and the changes in culture that led to these beliefs. 

An emphasis on good nutrition should span all ages, but when it comes to having healthy bones throughout your lifetime, it’s very important that children and young adults get enough calcium and other vital nutrients. Starting early can have a profound impact your quality of life later on!

• About Dr. Connie Weaver

• Nutrition and Bone Health

• Calcium and Vitamin D

• Bone Healthy Ingredients

• Bone Healthy Recipes

• Food for Bones Cookbook

• MyPlate.gov

• Bone Health & Osteoporosis Foundation Website

Brittany Pabon

We are very excited to have Physical Therapist Brittany Pabon join BHOF CEO Claire Gill on this episode of Bone Talk! Brittany is a BoneFit-Certified Trainer and shares with us her professional insights and advice on osteoporosis, highlighting the crucial role of physical therapy in the management and recovery process. Key topics discussed in this episode include:

• Some of the most common osteoporosis-related issues

• Signs that you might need physical therapy

• What an evaluation may look like, and what physical therapy might entail

Brittany emphasizes the individual nature of each person's experience with osteoporosis management, particularly in the context of physical therapy. As a BoneFit Trainer, she is acutely aware of this fact. BoneFit is an evidence-based exercise training workshop specifically designed for healthcare professionals and exercise specialists, providing them with the necessary training on the most appropriate, safe, and effective methods for working with individuals who have osteoporosis.

In addition to her insights, Brittany offers valuable advice:

• Be your own advocate

• Educate yourself

• Ask for info and support

• Look for the best specialists

Tune in to this enlightening episode as we delve into the world of osteoporosis and the powerful role that physical therapy can play in management of the disease and recovery from fractures.

• How Physical Therapy (PT) Can Help with Osteoporosis

• BoneFit: Find a Professional

• Bone Health and Osteoporosis Foundation Website

The Bone Health and Osteoporosis Foundation (BHOF) can only do the work it does with the generosity of its supporters, ambassadors, and donors. And today we’re honored to have with us BHOF Ambassador Iris Apfel.

Ms. Apfel is an amazing businesswoman, interior designer, and fashion icon. She led a career in textiles and worked with the White House through 9 presidencies. She signed on with IMG as a model at 97 years old, and was featured in the documentary film Iris, directed by Albert Maysles. She has a very active life and has recently worked with the Costume Institute at the Metropolitan Museum of Art, H&M, Zenni Optical, and Ruggable.

On this episode, we hear all about Ms. Apfel’s colorful career, her legendary style, and her own journey with osteoporosis. It was an unexpected diagnosis that came from a recommended visit to an acclaimed physician. Her personal experience has made her a staunch advocate for osteoporosis and bone health awareness, and a generous donor to BHOF. We are very grateful for her support and her willingness to help educate others about the importance of good bone health.

• Follow Iris Apfel on Instagram

• Iris Apfel Becomes a BHOF Bone Health Ambassador

• Iris Apfel on the TODAY Show

• IRIS APFEL x ZENNI - The Aviary Collection by Iris Apfel

• Iris Apfel x H&M

• Iris Apfel x Ruggable

Strong Voices for Strong Bones®

The role of an Ambassador is to advise BHOF leadership, and to help make inroads in the medical, business and philanthropic sectors within their communities. Involvement is tailored to each Ambassador’s areas of interest, time constraints and expertise. The Ambassador chooses when, how and on what issues she or he would like to be involved. To learn more about becoming an Ambassador, please contact us at [email protected].

Dr. Steven Ing

Joining us on this episode of Bone Talk is Dr. Steven Ing. Dr. Ing specializes in Endocrinology, Diabetes and Metabolism, with a special focus on Metabolic Bone Disorders, Calcium Disorders and Osteoporosis. He practices primarily in Columbus, Ohio, and is affiliated with Ohio State University Wexner Medical Center. Dr. Ing graduated from the NYU School of Medicine and completed his training at Johns Hopkins Hospital and the Hospital of the University Pennsylvania.

We are excited to highlight Dr. Ing’s work with osteoporosis in the Asian American community, especially since May’s Asian American, Native Hawaiian, and Pacific Islander Heritage Month coincides with Osteoporosis Awareness & Prevention Month.

• Dr. Steven Ing, MD

• NAPCA Webinar: Osteoporosis Awareness in the Asian American Community

• Bone Health and Osteoporosis Foundation Website

• Asian American, Native Hawaiian, and Pacific Islander Heritage Month

• Osteoporosis Awareness and Prevention Month

• National Asian Pacific Center on Aging

Dr. Ellen Albertson, aka The Midlife Whisperer™

On this episode of Bone Talk, we’re excited to be talking to Dr. Ellen Albertson, aka The Midlife Whisperer™. Dr. Albertson is a psychologist, registered dietitian, health and wellness coach, Reiki master, and mindful self-compassion teacher. With over 30 years of experience in counseling, coaching, and healing, she brings a holistic approach to her transformational work. Her latest book, Rock Your Midlife: 7 Steps to Transform Yourself and Make Your Next Chapter Your Best Chapter, is a must-read for anyone seeking to unlock their full potential.

Dr. Albertson sheds light on the topic of aging, which has often been considered a taboo subject. She encourages us to have open conversations and acceptance about aging and to move towards midlife gracefully. 

Around midlife, women typically experience a natural decline in estrogen levels, which can have a significant impact on our bodies and our bone health. This includes a decrease in bone density and increased risk for osteoporosis. In addition to bone-related changes, menopause can also cause a range of physical and emotional symptoms, including hot flashes, sleep disturbances, and mood changes. This can be a daunting prospect, but Dr. Albertson emphasizes the importance of being informed and prepared to make lifestyle choices that support our best health.

Midlife women also have the highest rates of depression among any group by age and gender, which is why it's crucial to prioritize our mental health and well-being. Dr. Albertson's message is clear - we need to treat ourselves with grace and compassion, the way we would a good friend. Making changes in our lifestyle to improve our health and taking care of ourselves is essential.

Our mindset and how we see ourselves directly impact our health and quality of life. Dr. Albertson reminds us to let our self-compassion be our superpower and to love ourselves. By doing so, we're more likely to take care of ourselves and lead fulfilling lives.

• About Dr. Ellen Albertson, also known as The Midlife Whisperer™

• Rock Your Midlife:  7 Steps to Transform Yourself and Make Your Next Chapter Your Best Chapter

• The Rock Your Midlife Community

• The Bone Health & Osteoporosis Foundation

• Overall Health and Positive Thinking

Dr. Nicole Wright

Joining us on this is episode of Bone Talk is Dr. Nicole Wright, an associate professor in the Department of Epidemiology at the University of Alabama at Birmingham. Her research focuses on musculoskeletal epidemiology, osteoporosis outcomes research, and racial disparities in osteoporosis and its management.

Dr. Wright has collaborated on numerus federal and industry supported research projects, including those evaluating the role of a myriad of risk factors related to bone mineral density and fractures, improving osteoporosis knowledge and patient activation, and creation and validation of administrative claim-based algorithms of osteoporosis related outcomes.

Dr. Wright earned both her Doctorate in Epidemiology and Master of Public Health from the University of Arizona. She is a staunch advocate for osteoporosis awareness and currently sits on the Board of Directors of the Bone Health and Osteoporosis Foundation.

Osteoporosis is a debilitating disease that increases the risk of fractures due to diminished bone density as we age. Although Black women have a lower overall prevalence of osteoporosis, they may experience worse outcomes after fractures caused by this disease.

Dr. Wright share with us important information about how osteoporosis affects the Black community, and also goes over some steps people can take to focus on their bone health at every age.

On this episode of Bone Talk, we’re settling right into the new year. Did you know that some studies suggest that up to 80% of people quit their New Year’s resolutions by mid-February? When it comes to your health, now is a good time to look at your long-term objectives and identify the “power moves” you can focus on to achieve your goals for a full year of health.

To talk more about setting your goals, staying motivated, and specific power moves for your bone health, we’re joined by Elaine Henderson, a registered nurse and the facilitator of Bone Buddies, a BHOF-sponsored virtual support group. This free group is open-to-all and meets weekly for presentations, Q&A sessions, demonstrations, and live group discussions. The sessions are a fun, relaxing way to learn new information about bone health and managing osteoporosis.

When asked what she would advise for those who want to define their power moves, Elaine said she uses the SMART goals process. Set specific, measurable, achievable, relevant, and time-bound goals. Additional helpful tips are to:

• Write down your goals

• Check back and reflect on a regular basis

• Post your goals in a place where you’ll regularly see them

With the Bone Buddies group she’s been hosting for years now, Elaine is an expert on what people want to know about their bone health, and what to do when you get your diagnosis.

What can you do now? Here are just a few power moves she suggests:

• Make sure that your assessment and diagnosis are accurate. Understand your T-score, Trabecular bone score (TBS), blood work, 24-hour urine test, and FRAX (Fracture Risk Assessment Tool)

• Ask the question “What is really driving bone loss or osteoporosis?” to get to the root of the problem

• Look at secondary causes of low bone density

• Decide on your treatments

• Learn how to safely move your body and prevent falls and fractures

• Incorporate strength training, physical therapy, regular exercise, and healthy eating

• Make lifestyle changes to reduce stress

Your overall health is dependent on you. You’re the one who can do the work that will help improve your health. This can be overwhelming, but it’s also very empowering, so learn as much as you can about your physical health and what you can do. Set your goals and stay consistent. And remember that you can achieve your health goals!

To learn more about diagnosis, screening, diagnostic tools, and living with osteoporosis, listen to the full episode and join the next Bone Buddies session.

• Bone Buddies Education & Support Group: Virtual & Open to All

• What are your power moves for 2023?

• Evaluation of Bone Health/Bone Density Testing

• Bone Health & Osteoporosis Foundation Website

On this episode of Bone Talk, Claire Gill, CEO of the Bone Health & Osteoporosis Foundation (BHOF) talks with Dr. Andrea Singer, Chief Medical Officer for BHOF. Dr. Singer is also an associate professor and chief of the Division of Women's Primary Care and director of bone densitometry, in the Department of Obstetrics and Gynecology at MedStar Georgetown University Hospital. Dr. Singer joins this episode to reflect on the work done at BHOF over the past year.

In May 2022, during the Osteoporosis Awareness & Prevention Month, BHOF virtually held its annual clinical conference, the Interdisciplinary Symposium on Osteoporosis (ISO). This symposium is the premier annual clinical meeting discussing foundational topics, new developments, and studies for clinicians with osteoporosis patients.

Part of what Dr. Singer does as a practicing clinician and as the Chief Medical Officer of BHOF is to attend clinical conferences and symposiums. In May she gave a plenary talk at the American College of Obstetricians and Gynecologists’ Annual Clinical & Scientific Meeting where she spoke on the updated guidelines of multiple societies and organizations. In August she spoke at the Santa Fe Bone Symposium. And in October she spoke at the Annual Meeting of the North American Menopause Society (NAMS).

BHOF also hosts the Healthy Bones/Healthy Cities program, which is centered around providing education and patient management support for family physicians, internal medicine doctors, gynecologists, ER physicians, and advanced practice providers to help diagnose and treat osteoporosis. This program aims to go to different geographic locations across the US to engage a medical cohort to educate them and start a three-year commitment to ongoing learning.

In January of 2023 a new patient pathway website tool, Your Path to Good Bone Health, will be launched. It is being developed to help people better navigate their way to understanding their own risk for osteoporosis and what to do if they have been diagnosed or have been living with the disease.

Dr. Singer closes by encouraging everyone to take charge of their own bone health, and not just wait for a clinician to ask about their bones. Consider your own health, know your risk factors, and be proactive about it.

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