The main exercise that has proven by bone scans to have helped my "hip" bones is the stair climbing machine. I have raised my bone density scans several times just by doing this weight bearing exercise. Twenty to 25 flights of stairs 6 or 7 days a week. I do them slowly and I hold onto both handrails with my thumb over the emergency stop button, just in case.
P.S. So many doctors are reactive instead of proactive. They treat and not prevent. Rather give to meds instead of a diet change. I am grateful for this forum. 😊
Walk 4 miles a day and do 6 video 10 minutes of Denise Austin plus 3 video of her with weights. They are on AARP for free
As far as exercises is concerned, my daily routine is varied from 15 minutes back exercise, 15 minutes shoulder exercise, 15 minutes chest exercise, two minutes plank, 30 minutes biceps/triceps supersets, calves raises, hand grip, wrists with dumbbells, 15 minutes stretching, arm rotations, deadlifts, squats, lunges. And 30 minutes walk daily weather permitting. Not today. Poring rain at this moment here in New York. Therefore, no walking unless I can walk later this evening. I also sometimes walk up my stairs for 10 minutes or do step-ups on a bench for 10 minutes. Do jumping jacks sometimes, have a small trampoline here also, ropes for jumping. Seems crazy, but I do. My apartment is on a second floor.
As far as improving bone density, not sure about this. I am mainly interested in keeping my bone structures strong to avoid falls/fractures. I have tripped many times while walking, go flying forward, but never ending on the ground thank God.
As far as oxalates, it seems there are no foods left for me to eat. I have been eating an avocado daily, almond milk daily, until recently lots of spinach but switched to kale. Won’t be surprised to hear something negative about kale or any other veggies. I have to do some research concerning almond flour which I use as a white flour substitute. It’s lower in carbs than coconut flour.
My HbA1c is currently 5.3 which is considered normal. However, being that I was at one point pre-diabetic with an HbA1c of 5.8, I have to let the glucose meter tell me which foods I can eat. And sweet potatoes is a no, no. I am on a low-carb diet to prevent becoming a diabetic.
Foods With Oxalates
Most plant-based foods contain oxalates but are also rich in a range of essential vitamins and minerals. Balancing high-oxalate foods with other fruits and vegetables can ensure you’re getting adequate nutrition in your diet.
Good dietary and lifestyle choices can also reduce the impact of oxalates.
Drinking plenty of water to help your body flush oxalates out
Consuming enough calcium, ***which binds to oxalates during digestion***
Limiting sodium and sugar intake, which may contribute to kidney stones at high levels
Getting the recommended amounts of vitamin C — too much can increase oxalic acid production in your body
Cooking some vegetables can lower their oxalate content
High oxalate foods include:
Spinach - Leafy greens like spinach contain many vitamins and minerals, but they’re also high in oxalates. A half-cup of cooked spinach contains 755 milligrams.
Soy Products - Products made from soybeans are excellent sources of protein and other nutrients, especially for people on a plant-based diet. However, they are also high in oxalates. A three-ounce serving of firm tofu has 235 milligrams, while 1 cup of soy milk or yogurt can have up to 336 milligrams per serving.
Almonds - Almonds are concentrated with a range of vitamins and minerals, yet, they are also high in oxalates. One ounce of almonds, or about 22 nuts, contains 122 milligrams of oxalates.
Potatoes - A medium baked potato has 97 milligrams of oxalates per serving. Much of this content is in the potato’s skin, which contains high levels of nutrients like fiber, vitamin C, and B vitamins.
Beets - Beets are an excellent source of nutrients like folate and manganese. Research shows their nitric oxide content helps lower your blood pressure. At 152 milligrams per cup, they’re also one of the vegetables highest in oxalates.
Navy Beans - Legumes are a great way to add protein, fiber, and other nutrients to any meal. However, if you’re managing your oxalate levels, navy beans are on the high end with 76 milligrams per half-cup.
Raspberries - Many fruits contain some oxalates, like avocados, oranges, and grapefruit, but raspberries are considered a high-oxalate food with 48 milligrams per cup.
Dates - Dates are highly nutritious dried fruits often used as a sweetener in cooking and baking. Date consumption should be moderated, however, as they are high in sugar and concentrated with oxalates with one date containing 24 milligrams.
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