Hey CF Yogis, it’s Kellie here!

As we were coming up with themes for October, I knew I wanted to touch on the importance of movement and how it improves health and not just for expanding lung capacity and clearing mucus. October being Halloween and all with skeletons- Bone Deep Flow was born!

Why Bone Deep? Well, as you may already know, Cystic Fibrosis affects many other things besides the typical Lungs, Pancreas, Sinuses, etc. Our bone density is affected due to our lack or ability to consume and digest the amount of proper nutrients needed for bone formation and maintenance of bone density. A secondary side affect of all the steroids and medications we often have to endure is that it breaks down bone density. Oh Prednisone… our love hate relationship with this commonly used essential steroid.

So what can we do about bone density and ensure that we are not at risk or currently already considered having Osteopenia (low bone density) and on our way to having Osteoperosis (bone loss)?

One way to prevent bone loss is to focus on nutrient uptake of certain foods and possibly with a doctor’s approval take supplements in replacement of what we may not properly digest which may include:

• Calcium
  • dairy products, almonds, broccoli, kale, salmon, and soy products
• Magnesium
  • dark chocolate, spinach, nuts and seeds, avocado, black beans, banana, soy, salmon, legumes, yogurt, brown rice
• Boron
  • leafy green vegetables, milk, coffee, apples, beans, potatoes
• Vitamin D
  • Sunshine, oily fish such as salmon and trout, eggs, mushrooms, fortified milk products
• Vitamin K
  • leafy green vegetables,  brussel sprouts, cauliflower, cabbage, fish, liver, meat, eggs, cereals

Another very important way to preserve or support bone health is through movement and exercise. Specifically, to help ward off bone loss and improve bone density, it is recommended to engage in physical activities to include:

• Weight bearing exercises which produce force on bones making them work harder. It is recommended to attain 150 minutes per week of moderate physical activity.
• Resistance training exercises which adds resistance to movement making bones work harder and therefore become stronger at least twice a weak at moderate intensity of major muscle groups
• Balance training exercises which helps improve balance and prevents falls

Yoga practice is a way that we can contribute to performing weight bearing exercises that also provide a platform to work towards balance as well in many poses. During the month of October, the Bones Deep Flow will focus on weight bearing poses as well as balance poses or Asanas to help us preserve and maintain bone health which is so very important as we begin to see more of our CF community aging.

I really look forward to joining you on the mat and doing something for today that helps better our tomorrows 😊

MONDAY PM CLASS: Bone Deep Flow with Kellie

OCT 2-30, 5pm Pacific/ 8pm Eastern

An important aspect in Yoga is the “Asana” which is the movement or poses in your practice. Movement is important for improving body awareness but also promotes bone health and development. One of the aspects of living with Cystic Fibrosis is the fact that our bone health decreases, and we are more at risk of developing Osteoporosis as a result. To improve bone health for our longevity and wellness it is important to incorporate flexibility, strength, and weight bearing exercises improving bone health. This month’s practice looks to incorporate at various abilities these principals. Join Kellie in learning movement patterns that help to develop and maintain optimal bone health.

Join us this month on the mat to explore and connect with your spirituality! If you’re already registered for CF Yogi, log in to the Member Portal to sign up for this months’ classes. If you haven’t joined us previously, complete a one-time signup here. It’s all FREE to the Cystic Fibrosis Community thanks to the support of the Boomer Esiason Foundation!

References

National Institutes of Health. (2023, May). Exercise for Your Bone Health. Retrieved from National Institute of Arthritis and Musculoskeletal and Skin Diseases: niams.nih.gov/health-topics/exercise-your-bone-health