MAINE and NEW HAMPSHIRE COMMUNITY RESOURCES
Treehouse Family Medicine - Jenne Wax M.D., Primary Care Doctor and Menopause Specialist
Brittany Lee Wellness - Brittany Lee Robinson, DPT, Pelvic Floor Physical Therapy
Saltwater Mountian Co. - Amy Hopkins, RN, Cold Water Dipping, Empowerment. Mental Health. Community.
Rise Wellness Collective - Collective of Health and Wellness Practitioners in York Village
Body Composition/ DEXA - Provides body fat percentage, total lean mass, bone density, limb comparison for muscle imbalance detection, visceral fat and more. Located in Topsham, ME by Dr. Amanda Cardella, D.O.
Breast Center of New England also has a DEXA for measuring bone density.
Menopause Resources:
Websites full of free info from M.D.'s and scientists that Rae Lynn trusts most due to their use of the research and experience level.
Knowledge is power!
Heather Hirch, M.D. - Internal Medicine and Women's Health Specialist
Jen Gunter, M.D. - OB/GYN, Pain Medicine, Physical Medicine and Rehabilitation
Carla DiGirolamo, M.D. - OB/GYN, Reproductive Endocrinologist
Kelly Casperson, M.D. - Urologist
Rachel Rubin, M.D. - Urologist, Sexual Medicine Specialist
Stacy Sims, Ph.D - Exercise Physiologist and Nutrition Scientist
Rae Lynn's Favorite Online Exercise Resources:
1) Lisa Moore, Doctor of Physical Therapy, Bonefit Trained
Evidenced-based for osteoporosis, strength training workout videos for stronger bones and body, expertly instructed.
LIFTMOR Exercises Explained and Adapted for All
A Must Do Exercise Video!
2) Weight Training for Women over 50
I love this workout video!
3) Onero Online | $5-6.50 per week
This online workout program targets strength, mobility and bone-health training to manage osteoporosis and prevent fractures based upon the LIFTMOR research (see below).
4) Jared Beckstrand, Doctor of Physical Therapy
Stretches and exercises for common orthopedic injuries expertly instructed by a physical therapist.
5) Dr. Emily Splichal, Podiatrist, Functional Movement Specialist
Great information on foot function and movement optimization.
Current Osteoporosis research information:
LIFTMOR Research (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation)
>High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial (2017)
>A Comparison of Bone-Targeted Exercise With and Without Antiresorptive Bone Medication to Reduce Indices of Fracture Risk in Postmenopausal Women With Low Bone Mass: The MEDEX-OP Randomized Controlled Trial (2021)
>The effect of exercise intensity on bone in postmenopausal women (part 1): A systematic review
** Watch videos 1 and 2 to hear lead researcher, Dr. Belinda Beck, explain these research trials and osteoporosis in general:
1) How to Use Resistance Training to Prevent and Manage Osteoporosis [Dr. Belinda Beck Interview about Liftmor Research with Dr. Doug Lucas]
2) Bone health for life: building strong bones, preventing age-related loss, osteoporosis, & more [Dr. Belinda Beck Interview about Liftmor Research with Peter Attia]
3) LIFTMOR Exercises Explained! (+ Adapted for All Levels) with Dr. Lisa Moore Physical Therapist and BoneFit Trainer - This is a great video to learn how to do these exercises
4) I highly recommend this video:
Journey to Fracture Prove: The Brick House Bones Blueprint to Taking Control of Osteoporosis presented by Lisa Moore, Doctor of Physical Therapy (90 minutes long, $69 ) full of everything you need to know to understand osteoporosis and get started strength training.
5) ONERO™ is the highly effective, bone-targeted, high-intensity exercise program for osteopenia and osteoporosis based on the LIFTMOR and MEDEX-OP research trials. Licensed Onero facilities are becoming more prevalent in the US. CLICK HERE to find a facility nearest to you.
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