In this month’s blog, we're diving into a topic that's vital for anyone keen on maintaining strong bones and vibrant health: exercise and its role in preventing osteoporosis and osteopenia. Plus there will be some tips on using shiatsu points to give your bone health an extra boost, and a bone-healthy recipe at the end.
Why bone health matters
If you’ve been following my blogs so far this year, you probably already know why bone health matters. Just in case you’re new to me, here’s a recap. Our bones are dynamic, living tissues that constantly break down and rebuild. This process slows down as we age, particularly for women post-menopause, leading to conditions like osteopenia (slightly reduced bone density) and osteoporosis (more reduced bone density). But the good news is, with the right exercise and maybe even a bit of shiatsu, you may be able to keep your bones strong and resilient and to support your bone regeneration.
The power of exercise
Exercise is one of the most effective ways to strengthen bones. Here’s how:
Weight-bearing Exercises: Activities like brisk walking, hiking, jogging, and dancing force your body to work against gravity. The mild stress caused by these activities prompts your bones to become denser and stronger.
Strength training: Lifting weights and/or using resistance bands helps build muscle mass, which in turn supports and protects your bones. Aim for exercises that target all major muscle groups at least twice a week. Lifting weights doesn’t mean that you will look like a bodybuilder, of course. It’s more about toning muscles and promoting bone strengthening.
Balance and flexibility: Incorporating qigong, yoga, and/or Pilates can improve your balance and flexibility, reducing the risk of falls and fractures.
All exercise must be done with good posture. If you can, find a personal trainer who is experienced in working with people who have osteoporosis. If that’s not possible (I can’t find anyone in the Coleraine - Triangle area), then we have to take responsibility for maintaining good posture ourselves. So, check your posture in the mirror – make certain that your back is as straight and upright as you can make it. If you’re doing something where you can’t check, then have a friend pay attention and provide guidance for you. Get used to what good posture feels like, then you won’t need the mirror!
One online source of help is Margaret Martin at https://melioguide.com/. She is a very experienced physical therapist in Canada who specialises in helping people with osteoporosis. I recommend looking at her website and checking out her YouTube videos. She has dozens of free videos that are easy to follow and relatively straight-forward to do.
Shiatsu points for bone health
Shiatsu, a form of Japanese bodywork, involves applying pressure to specific points on the body. This can help improve circulation, reduce stress, and support overall well-being, including bone health. I’ve already suggested some points in previous blogs - here are a couple as a reminder and one new one as well.
Kidney 3 (Taixi): Located on the inner side of the ankle, between the Achilles tendon and the medial malleolus (the protruding bony bump on the inside of the ankle). This point is believed to nourish the kidneys, which are considered in traditional Chinese medicine to govern the bones. Here is a link to a video of the Kid3 point: https://youtu.be/f7TFbTUPutw
Stomach 36 (Zusanli): Located four finger widths below the kneecap, one finger width lateral (away from centre) to the shin bone. This point is known to boost overall vitality and support the digestive system, which plays a crucial role in nutrient absorption for bone health. Here is a link to the St36 point: https://youtu.be/h2PVtR-R_So
Bladder 23 (Shenshu): Found on the lower back, about two finger widths away from the spine at the level of the second lumbar vertebra (See diagram below for an idea of where that is and this link to a video). Stimulating this point can help strengthen the lumbar region and support bone health. Here is a link to a video of the Bl23 point: https://youtu.be/9g17t9e_fq8
Qigong for bone health
This month, I’m not going to show you qigong specifically for bone health, but I am going to show you some exercises that can help increase your muscle strength in arms and legs, which helps with bone strengthening. Here are a couple of videos showing some possible exercises. Strengthening the legs here: https://youtu.be/4jk5N6DXQVI. Working on biceps and triceps in the arms here: https://youtu.be/az9tWr8IsPY .
Combining exercise and shiatsu
Now, let's put it all together. Here’s a simple weekly routine to get you started; feel free to move things around to suit you.
Monday: Qigong or Yoga + Stomach 36 Shiatsu point.
Participate in a 60-minute qigong or yoga session.
Sit comfortably and massage Stomach 36 on both legs for 1-2 minutes.
Wednesday: Strength Training + Bladder 23 Shiatsu point.
Engage in a 30 - 40-minute strength training session focusing on all major muscle groups. You can use the exercises I suggested if you want or go to a gym.
Lie on your stomach and have someone apply gentle pressure to Bladder 23 or use a yoga ball or tennis ball to self-massage the area for 1-2 minutes (see video for help on using a ball to identify and work the point).
Friday: Brisk Walking + Kidney 3 Shiatsu
Go for a 30-minute brisk walk.
Afterwards, sit comfortably and apply gentle pressure to Kidney 3 on both ankles for 1-2 minutes.
Nutritional Tips for Strong Bones
At the bottom of the blog, I’ve put a recipe card for a quick and easy supper or lunch meal – Grilled Chicken and Rocket Salad. It’s got lots of lovely nutrients that support our bones, and our body. Here are the nutritional benefits:
Chicken: A lean source of protein that supports muscle mass and bone health.
Rocket: Rich in calcium and vitamin K, which are essential for bone health.
Cherry tomatoes: Provide vitamins A and C, which support overall health.
Feta cheese: Adds calcium, beneficial for bone strength (omit for a dairy-free version).
Olive Oil: Contains healthy fats that aid in the absorption of fat-soluble vitamins like vitamin D.
If you want to add some extra magnesium, vitamin K and healthy fats to the meal, roughly chop up some nuts and/or seeds and add them to the salad. I hope you enjoy it.
Stay Consistent and Listen to Your Body
Consistency is key when it comes to exercise and shiatsu. Start slowly, especially if you’re new to these practices, and listen to your body to avoid overexertion. More is not necessarily better!
Consult with a healthcare professional before beginning any new exercise regimen, particularly if you have existing health concerns.
Final Thoughts
Combining nourishing foods and regular exercise with the mindful practice of self-shiatsu can enhance your bone health. Not only will you be building stronger bones, but you’ll also be improving your overall well-being and reducing stress. So, lace up those walking shoes, grab a yoga mat, and give your body the care it deserves. Your bones will thank you for it!
In August’s blog, I’m going to be considering stress reduction techniques and why stress is so detrimental to our overall health and our bone health.
With warmth and wellness,
Ettaline
PS. If there are any topics that you’re interested in and would like me to investigate, please get in touch and let me know.
PPS Hopefully, after exerising, you won't feel like this .......
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