BLOG 67 OSTEOPOROSIS

BLOG 67 OSTEOPOROSIS

Bones are the framework of our bodies. With over 206 bones in the body, bone health is vital for our skeletal system. Bones act as body guard agents, protecting our internal components. Osteoporosis becomes the enemy to our bones, causing them to become brittle and weak. Many clients come to me with this diagnosis and have been informed to exercise as a means to assist the problem. So let’s explore osteoporosis, its causes, concerns, and what can be done about this.

Our bones are constantly breaking down and then they grow and are replaced. This means, “Osteoporosis occurs when the creation of new bone doesn't keep up with the removal of old bone” (http://www.mayoclinic.org/diseases-conditions/osteoporosis/basics/definition/con-20019924). Fractures start to occur and in extreme cases even coughing too hard can cause this to happen. Common fractures occur in spine, wrist, and hip, which are body parts we constantly use. There aren’t necessarily signs that osteoporosis is developing. Symptoms might include, “Back pain, caused by a fractured or collapsed vertebra, loss of height over time, a stooped posture, a bone fracture that occurs more easily than expected” (http://www.mayoclinic.org/diseases-conditions/osteoporosis/basics/symptoms/con-20019924). When we are young, bone replacement is quick and efficient, but we all know that our bodies change as we age. A bone density test would be performed by a doctor to further test any of these symptoms. 

Thus, there are risk factors associated with the development of osteoporosis. We don’t always know what is occurring internally, so it is good to be aware of possible signs. Besides age, women are more likely to develop osteoporosis. Caucasian and Asian races are also more at risk. Family history always comes into play. Having a smaller body frame also puts one at risk because the body has less bone mass. Hormones are probably the most commonly talked about factor in women: “Lowered sex hormone levels tend to weaken bone. The reduction of estrogen levels at menopause is one of the strongest risk factors for developing osteoporosis” (http://www.mayoclinic.org/diseases-conditions/osteoporosis/basics/risk-factors/con-20019924). The thyroid has an impact. Having an overactive thyroid and taking thyroid related medications can tamper with bone health. Eating disorders can interfere with mineral absorption and lack thereof, so often times people with anorexia develop osteoporosis. This is also true post-gastrointestinal surgery as mineral absorption is altered. Low calcium levels of course interferes with bone health and strength. 

And here’s the kicker for this whole Blog…. “You can build strong bones and help prevent osteoporosis with weight-bearing exercise and a diet rich in calcium and vitamin D” (http://www.webmd.com/osteoporosis/tc/osteoporosis-prevention). Strength training builds bone density. Its helps prevent bone loss and can even improve bone replacement. So don’t fear the weights, rather, embrace them. Furthermore, “In one study, postmenopausal women who participated in a strength training program for a year saw significant increases in their bone density in the spine and hips, areas affected most by osteoporosis in older women. Maintaining strong muscles through weight training helps to keep up your balance and coordination -- a critical element in preventing falls, which can lead to osteoporosis-related fractures” (http://www.webmd.com/osteoporosis/features/weight-training). 

So let’s hit the weights and build strong bones folks. We can be proactive and preventative on our fitness journeys. Osteoporosis is another prime example of a factor other than the scale that can motivate us to do more. So grab a dumbbell, join me, and let’s keep this fight for our health and wellness going.