We all want to age gracefully, but the truth is that aging isn’t always glamorous. Women going through menopause deal with a lot of difficulties because aside from the emotional turmoil, there are also physical pains and dysfunctions like having osteoporosis. Women over the age of 50 are the ones most likely to develop this disease, but the good news is there’s something we can do about it. 

In this week’s podcast episode, I talk with Sarah Purcell, a former investment banker turned Pilates and Yoga teacher. When Sarah was diagnosed with osteoporosis, she searched for ways to heal and found that movement and weight-bearing activity were the keys to fighting this disease. 

During our conversation we discussed what osteoporosis is, the role of good nutrition for better health, how Sarah reversed her osteoporosis to osteopenia, the difference between osteoporosis and osteopenia, managing niggling aches and pains, and she also shows us a few exercises that we can do. 

If you want to grow healthier and stronger as you age this episode is extremely helpful. Tune in to this podcast today! 

What’s Discussed in This Episode:

  1. How Sarah was diagnosed with osteoporosis [3:16]
  2. What is osteoporosis [4:57]
  3. The importance of good nutrition [5:11]
  4. Controversy of where to get the bone building elements [6:24]
  5. Wolff’s Law [8:39]
  6. Menopause and osteoporosis [9:37]
  7. Sarah’s solution to her osteoporosis problem [13:08]
  8. Bone density vs. bone quality [14:02]
  9. How osteopenia is different from osteoporosis [15:28]
  10. The first step to moving more – walking [16:43]
  11. Taking ownership of your health [21:53]
  12. The LIFTMOR protocol [23:06]
  13. Bone building exercise – deadlifts [24:02]
  14. Pathologic fractures with women who have osteoporosis [26:00]
  15. How to manage niggling aches and pains [26:57]
    • Owning your ranges of motion [27:51]
    • Breathing and alignment [28:33]
    • Kyphosis, rhomboid push ups  [29:21]
    • Type of movement for those with a rounded spine [30:39]
  16. The need to “make friends” with your body [33:51]
  17. Viewing exercise as our “job” [37:12]
  18. Sarah explains how she’s helping women overwhelmed by weightlifting [38:10] 
  19. Further discussion on managing niggling aches and pains [42:57]
  20. The importance of having a community to get support [48:45]
  21. Other exercises to do [49:32]

About the Guest:

Sarah Purcell is a long-time Pilates and Yoga teacher. She is certified to teach the Restore Your Core method that has helped her resolve the little aches and pains of peri-menopause and has created the Bone Boot Camp for Osteoporosis which promotes bone growth. Through weight-bearing activity, she successfully reversed her osteoporosis diagnosis into osteopenia. 

She enjoys working one-on-one with clients to assess and tailor a program for them whether it’s in-person in Florida, or online via Zoom. 

Sarah’s goal is to spread the word that aging does not have to mean core and pelvic floor dysfunction and aches and pains that keep coming back. And that we can grow stronger and healthier as we age!

Resources:

Books mentioned in this episode:

  • Estrogen matters by Avrum Bluming, MD and Carol Tavris, Phd (https://amzn.to/3dTcxzg)
  • Younger next year by Chris Crowley & Henry S. Lodge, MD with Allan J. Hamilton, MD (https://amzn.to/3f54PTS)
  • Mini Habits (https://amzn.to/2Zwyf76)

Connect with me on LinkedIn. For more podcast episodes, you may also visit my website. Tune in and subscribe to The Menopause Movement Podcast on Apple Podcasts, Spotify, and Stitcher.

Thank you for tuning in!

If you have any questions, thoughts, or ideas, you can share them with me at drgordon@menopausemovement.com. You may also join our online community at Menopause Movement with Dr. Michelle Gordon.

I hope you enjoyed this podcast, and I hope you will take action to look and be your best self. Thanks for listening!

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