OSTEOPOROSIS

OVERVIEW

Many people think of this as an ‘old person’s’ disease. Unfortunately, this is not the case. Osteoporosis, the extreme loss of bone density that increases the potential for bone fracture, is affecting more and more of us. Experts estimate that a third of women and a fifth of all men over 50 will experience fractures as a result of Osteoporosis. Furthermore in women over 45, it accounts for more days spent in hospital than any other disease, including diabetes, heart attack and breast cancer.
The disease often targets the thoracic vertebra, the neck of the femur and wrist. As well as running the risk of fractures, sufferers also often experience pain in their weight bearing bones.

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Helping yourself

The list of those at risk of developing osteoporosis is long …

1. post-menopausal women who experience a major drop in bone mineral density (BMD);

2.  those with a low bone mineral density (BMD);

3. people who have experienced eating disorders or chronic dieting; especially during the bone forming years (under 30 years);

4. anyone with a low body weight;

5. sedentary people;

6. smokers;

7. those with a genetic history of the disease;

8. heavy drinkers particularly over a long term;

9. long term users of corticosteroids.

The good news is that you can do some things to reduce the risks. Past the age of 30 there is nothing you can do to improve your BMD but a two prong approach can help you maintain your BMD or at lease ensure any loss is minimal.

The first ‘prong’ is diet. Make sure you get plenty of calcium – somewhere between 1000 and 1300 mg per day depending on your age. Dairy foods are the best source of this nutrient and you are well on your way to meeting your needs by eating three servings a day. Other good sources include fish with edible bones (e.g. sardines), soy foods, almonds and broccoli.

To maximise your calcium absorption you need Vitamin D. Our bodies make vitamin D in the skin on exposure to sunlight – around 10 minutes a day is sufficient. If for some reason you can’t get that much sun the best source of vitamin D in your diet is oily fish but dairy foods, egg yolks, butter and fortified margarines also contain vitamin D.

If you are at high risk of Osteoporosis, ask your health professional for advice on taking a combined calcium and vitamin D supplement.
A word of warning though, because vitamin D is fat-soluble taking too much can be toxic. Consuming too many fortified foods as well as multiple supplements that contain the vitamin (e.g. cod liver oil tablets) can easily tip the balance.

The second part of your protection plan is exercise …

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An excellent exercise option

BODYVIVE™ is a great exercise choice to help prevent the onset of osteoporosis. It encompasses a useful range of exercises to build and maintain good health including a heart fitness block to increase your aerobic capacity at moderate intensity; a functional strength block to increase overall strength and improve balance with the core and restore block which incorporate a range of motion flexibility work with a focus on opening the chest.

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Recommendations for exercise

Exercise plays a vital part in helping Osteoporosis sufferers to maximise mobility, reduce the chance of falling and prevent further bone density loss. It’s never too late to start.

You should be looking to:

1. Include weight bearing exercise such as aerobic type classes, walking, running and strength training;

2. Reduce the amount of time you spend sitting which will reduce the risk of hip fractures;

3. Strengthen your back muscles to reduce the risk of fractures in the spine and kyphosis (curving of the upper back);

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BODYVIVE™ Tips 

Reference: National Osteoporosis Foundation. www.nof.org

Always consult your physician or physical therapist before starting a new activity regime.