TODAY'S AJENDA #61

When we think of bone health, we usually picture calcium capsules or those “Got Milk?” ads. But could jumping on a mini-trampoline—known as rebounding—boost your bone mineral density too? Before we “jump” to conclusions (couldn’t help myself), let’s dig into the science. 

The Mini-Trampoline Craze  

Mini-trampolines were all the fitness rage in the 1980s and 1990s, but they also caught the attention of NASA, which wondered if rebounding could help astronauts regain bone density and muscle mass after returning from space. 

NASA discovered that rebounding is 68% more effective than jogging, as it expends less energy and places less stress on the cardiovascular system and joints. But that doesn’t mean rebounding is a magic bullet for improving bone mineral density alone. 

Bouncing Into The Science 

On the pro side, a study found that postmenopausal women who rebounded for just 20 minutes, three times a week, showed significant improvements in lumbar spine bone mineral density over 12 weeks (Fricke et al., 2021). 

These gains likely came from two factors:

1. The mild impact loading (which is gentle enough to stimulate bone growth but not so intense that it causes damage). 

2. The way your muscles work harder to stabilize your body with each bounce. 

However, not all studies agree. A 12-week trial had older women (ages 56-83) with osteopenia do balance, strength, and rebounding exercises on mini-trampolines twice a week for 45-60 minutes per session. 

The researchers found that although participants showed improvements in balance, strength, gait speed, and reduced fear of falling, the actual changes in bone density in the spine and hip didn’t quite move the needle in a statistically significant way (Posch et al., 2019). 

Where This Leaves Us 

Does this mean we should leave mini-trampolines back in the 80s alongside leg warmers and VHS tapes? No! Rebounding is a great way to improve your mobility, posture, and balance, all of which are critical for reducing fracture risk as we age. 

Just don’t expect rebounding to be a miracle cure for increasing bone mineral density. Its direct effect may be modest, or possibly nonexistent, without adding higher-impact moves or resistance work to your fitness routine (and as you know, I am a MASSIVE proponent of women lifting heavy weights for overall health as well as for bone density benefits!).

The best approach? Combine rebounding with other bone-building strategies:

• Progressive resistance training. Gradually increase the difficulty of your workouts (lift heavier weights and do more reps) over time.

• Weight-bearing cardio. Do exercises where your body supports its own weight, such as walking or stair climbing (as opposed to cycling or swimming).

• Get plenty of calcium and vitamin D and K. Opt for whole food sources such as dairy, fatty fish, leafy greens, egg yolks, broccoli, and mushrooms.

And always chat with your doctor before starting a new program, especially if you have low bone mass or fracture risk!

Bone Health is Just One Piece of The Wellness Puzzle

If you want to build stronger bones and a stronger body, The Wellness Experiment is your personal wellness program for exactly that.

The Wellness Experiment incorporates all the elements we just discussed—step-by-step workout plans with both progressive resistance training and weight-bearing cardio, as well as tons of bone-building nutrition plans (and recipes!).

This is the exact system I used that literally changed my body to the strongest it’s ever been, and now you can use the same one to achieve your own incredible results.

If you’ve been following my hair journey over the past four years, you know that I am a big fan of my faux-pony and still have my amazing wig! While I haven’t worn my wig since I stopped doing daily television, I do occasionally go back to my faux-pony for a protective hairstyle (so I don’t have to style my hair and add to years of styling damage). 

Though I would love hair extensions, they’re not without trade-offs, especially when it comes to your scalp health. Here’s the truth about committing to wearing hair that isn’t yours: 

The Pros of Hair Extensions 

Hair extensions are a fast pass to Rapunzel-worthy locks—but more importantly, for women dealing with thinning hair due to perimenopause or medical treatments, hair extensions provide some much-needed relief (and confidence boost).  

They’re also one of the few non-surgical, non-pharmacologic, cosmetic adjustments that have options for every budget and comfort level, from clip-ins to tape-ins to bonded extensions. 

It all sounds great, but if extensions were risk-free, everyone would be walking around with 22-inch waves. Like most things in beauty, there are tradeoffs. 

The Not-So-Pretty Costs 

The most significant concern? Traction alopecia, a form of hair loss caused by prolonged tension on the hair follicles. A review warned that tight, long-term use of extensions, weaves, or braids can lead to permanent hair loss, particularly around the temples and hairline (Billero et al., 2018). 

“But Jen, what if the hair extensions are applied super gently?” 

Unfortunately, no matter how “gently” you apply your hair extensions, the result is a heavier load on the hair follicle. It’s pure physics. The extension weighs more than your real hair, and that causes traction…which then leads to a pulling out of the hair follicle.  

Over time, that repeated stress can weaken the follicle overall, slow down growth, and in some cases, cause irreversible damage. 

Extensions can also make it harder to treat the root cause of the hair thinning, whether it’s related to hormonal changes, nutritional deficiencies, or autoimmune issues like alopecia areata. And some people may develop contact dermatitis from glues or adhesives used in bonded or tape-in systems. 

Are Hair Extensions Worth It? 

I’m not saying the risk isn’t worth it, but I am saying that you need to be aware that hair extensions can worsen the problem long-term and make it impossible to go without hair pieces as a result!

Bottom line: Hair extensions can be a great short-term solution, especially when applied and maintained by a trained professional. But if you’re experiencing active hair loss, consult a board-certified dermatologist first. Identifying the root cause (pun intended) could save you from years of dependency on hair extensions.  

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If you’ve been on an antidepressant for a long time—months, years, or even decades—you’re not alone. Millions of people rely on these medications for relief from depression, anxiety, or other mood disorders. 

However, many are given a prescription and then sent on their way with little to no professional follow-up. It’s like suddenly being thrust into a long-term relationship with a powerful medication, and no one is checking to see if you two are still compatible. 

This is suboptimal at best, and dangerous at worst. If you’re eyeing the exit door or thinking of adjusting your dose, let’s walk through what that process actually looks like—safely and with the right medical guidance. 

How Not To Stop Antidepressants 

First, never stop an antidepressant cold turkey. Doing so can lead to antidepressant discontinuation syndrome (ADS), which triggers withdrawal-like symptoms including dizziness, fatigue, achiness, insomnia, or the dreaded return of depressive symptoms. 

This isn’t a rare occurrence. According to several studies, severe and persistent withdrawal symptoms affect up to 50% of those of antidepressants, especially with SSRIs such as paroxetine or SNRIs like venlafaxine. 

If you’re considering tapering off antidepressants, do so gradually—typically over weeks or even months, customized to your specific medication, dosage, and personal response. 

This process should be supervised by your prescribing physician, ideally a psychiatrist. And don’t underestimate the value of good psychological support during this transition, especially if your antidepressants were prescribed during a tumultuous life chapter. 

What About Long-Term Use? 

If you’ve been on antidepressants for years, yes, there are potential side effects. A study examined 180 people who’d been on antidepressants for 3-15 years and found that it may be associated with withdrawal symptoms, weight gain, and sexual problems (Cartwright et al., 2016). 

There’s also emerging data suggesting prolonged use might affect neurotransmitter sensitivity over time. 

That said, if you want to stay on your medication, that’s a perfectly valid decision. Alternatively, if you’re doing well and wondering if you still need your antidepressant, that’s a conversation worth having, too (with your doctor, not alone!). 

Whether you’re on medication or not, what truly matters is having the right combination of support, treatment, and care so you stay safe in your own mind, for now and years to come.

Did you enjoy Today’s Ajenda? It would mean the world if you left us a testimonial!

ABOUT DR. JEN

In her former roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has authored several books, including the national best-seller, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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