How Can Weight Training Help With Bone Loss During ADT?

Androgen Deprivation Therapy (ADT) is a common treatment for prostate cancer that can lead to significant bone loss by reducing the levels of testosterone in the body. However, there are several strategies that can help combat this bone loss, and one of the most effective is weight training. This article explores how weight training can aid in maintaining bone density during ADT, and we'll discuss key aspects of weight-bearing exercise, free weights, dietary considerations, and the role of bone-friendly nutrients.

1. Weight-Bearing Exercise (WBE)

Weight-Bearing Exercise (WBE), also known as Load-Bearing Activity, involves any exercise where your body weight is supported by your legs and/or arms. Unlike non-weight-bearing exercises such as swimming, bicycling, and rowing, WBE exerts stress on the bones, which stimulates bone density to adapt and support the load.

1.1 Benefits of Weight-Bearing Exercise

Weight-bearing exercises help increase bone density, reduce the risk of fractures, and improve overall bone health. They are especially crucial for individuals undergoing ADT, as they can help mitigate bone loss that is a common side effect of the therapy.

1.2 Types of Weight-Bearing Exercises

Ground-Based Exercises: These are performed while standing and involve multiple joints, making them highly effective for bone health. For example, barbell movements that target the spine, hips, and legs, as well as the shoulder girdle, provide the best bone-building stimulus. Free weights are often preferred over machine weights, as they provide more versatility and help improve balance, which can reduce the risk of falls and related bone fractures.

Compound Movements: These involve multiple joints, such as the upper body push movements (incline push-ups, bench press, overhead press), upper body pull movements (horizontal bent row, vertical assisted pull-up, assisted chin-up, or pulldown), and lower body movements like the back squat and deadlift.

General Fitness Recommendations: Perform free weights that can be lifted for 3 sets of 5 repetitions, 2 to 3 times per week. This will develop a solid strength base, while 4 to 8 sets of 6-15 repetitions can build new muscle mass, helping to reverse muscle loss (sarcopenia) caused by age and inactivity. Start with an empty barbell (15 lbs. aluminum or 45 lbs. steel) and gradually increase the weight as long as good form is maintained and there is no pain other than the natural discomfort of exertion.

1.3 Additional Exercise: Farmers Carry

Farmers carry is a great exercise for grip strength and stability. Hold a pair of dumbbells at arm's length, walk at a slower pace with a shortened stride, and maintain a strong posture without bending forward. If you can complete the exercise for 1 minute, try adding 5 lbs. next time. This simple exercise can significantly improve your grip and overall strength, which is essential for bone health.

2. Dietary Considerations to Support Bone Health

In addition to weight training, a balanced diet is crucial for bone health. Here are some dietary recommendations to help counteract bone loss:

2.1 Fluoridated Water, Shower Water, and Toothpaste

Fluoridated water, whether ingested, used in bathing, or for toothpaste, can contribute to bone loss. Most water filtration systems do not reduce fluoride, so it's essential to look for products that do. Ensure that the manufacturer provides certified independent testing lab proof of water quality.

2.2 Caffeinated and Carbonated Drinks

Caffeine may be linked to bone loss, as it can interfere with calcium absorption. Carbonated beverages also contain phosphoric acid, which can leach calcium from bones. However, the precise impact is not entirely clear.

2.3 Bone-Friendly Foods and Nutrients

Consuming specific nutrients can support bone health:

Vitamin D3: Cod liver oil is an excellent source. Vitamin C: Liposomal vitamin C is highly absorbable and beneficial. Vitamin K2: Natto and kale are the best sources. Boron: Found in nuts and seeds. Strontium: Common in fruits and vegetables. Silica: Available in foods like rice bran and sesame seeds. Magnesium: Found in leafy greens and nuts. Calcium: Highly absorbable calcium from broccoli, romaine lettuce, bok choy, and sesame seeds. Zinc: Important for bone health, found in oysters and beef. CBD: Non-psychoactive form of cannabis can aid in bone health.

3. Tamarind: A Natural Ally for Bone Health

Tamarind, scientifically known as Tamarindus indica, is an African evergreen bush known for its unique taste of sharp sweetness and deep sourness. Beyond its distinctive flavor, tamarind has significant health benefits that bolster bone health.

A 2002 study published in the European Journal of Clinical Nutrition found that daily consumption of a third of an ounce of tamarind for 18 days significantly increased urinary excretion of fluoride. This is particularly promising for those dealing with fluoride-induced bone damage. Tamarind also helps heal previous fluoride-induced damage by calming oxidative stress and restoring normal mitochondrial function in affected cells.

Other benefits of tamarind include:

High in vitamin C and iron, making it beneficial for overall health. Reduces systemic inflammation, beneficial for those with arthritis and other aches and pains. Lowers triglyceride levels, reducing the risk of heart disease. Boosts the body's endogenous production of powerful antioxidants like glutathione and superoxide dismutase, enhancing the immune system.

Incorporating tamarind into your diet can be an easy and effective way to improve bone health and overall well-being, especially if you live in an area where water fluoridation is common.

4. Strategic Use of Natural Progesterone and Other Supplements

In addition to lifestyle changes and diet, hormonal support can play a role in maintaining bone density:

Natural Progesterone Cream: Derived from Mexican wild yam, this can help support bone health. Refer to research by Dr. John R. Lee. Fosamax: A prescription medication that can slow down bone loss but has potential side effects, including dizziness, which increases the risk of falls and fractures.

The choice of supplementation should be guided by medical advice, as all supplements have potential benefits and risks.

In conclusion, weight training, along with a balanced diet rich in bone-friendly nutrients, can significantly help individuals undergoing ADT to combat bone loss. By incorporating these recommendations into your routine, you can support your bone health and overall well-being.