Osteoporosis- Time to Take the Lead.


Startling fact:  over half of American’s age 50 and over will have a bone fracture due to osteoporosis.  Even more startling is that a woman is more likely to suffer a broken bone due to osteoporosis than the chances of having a heart attack, stroke, and breast cancer combined.1 

So what is osteoporosis?  Osteoporosis is a disease in which the bone mass and strength are drastically reduced leading to a greater risk of falls and fracture.   The National Osteoporosis Center states that there are over 10 million Americans (both men and women) that have been diagnosed with osteoporosis with an additional 44 million people that have been diagnosed with low bone density which will eventually lead to osteoporosis diagnosis.   Normal protocol is a prescription from your licensed healthcare provider for a class of drugs called bisphosphonates (such as Fosamax, Boniva, and Reclast to name a few) with the intent of slowing down or preventing bone loss.  Bisphosphonates are to be taken for 5 years maximum and if used for longer studies show an increased risk for fractures associated with osteoporosis.2    While prescriptions have their place and purpose there are other ways to address bone density.  Simply by looking at your food and exercise you can begin to make improvements.




Nutrition         

Let’s take a closer look at food. 

-        Choosing to fill your plate with the majority of fruits and vegetables with  a smaller sized portion of animal protein will provide the body with not only calcium and vitamin D but also other important nutrients for bone strength including potassium, magnesium, and vitamins C & K.3  Incorporating the rainbow of colors found in various fruits and vegetables provides all of the nutrients needed for bone health.4  



-        Along with obtaining nutrients it is also important to pay attention to keeping your sodium intake to the Recommend Daily Allowance (RDA).  For men and women between ages 51-70 that is 2300 mg/day.  Studies are showing high sodium consumption daily relates to low bone mass.5    Proper diet is one of the easiest steps in strengthening bone mineral density to decrease the risk of osteoporosis.








Exercise         

Daily movement is a big part in strong bones throughout your life. 

-        Walking is a great place to begin but there is so much more. 

-        Resistance training using a heavier weight with less reps is shown to be more beneficial than the opposite of light weights with many reps.  Weightlifting not only strengthens bone mass but also improves muscle strength and coordination which lowers an individual's risk of fractures if they do fall.7    Being a certified personal trainer I follow a program with myself and with my clients that emphasizes stability and strength first and foremost.  Exercises such as balancing on one leg or utilizing a stability ball is the first step in any exercise program that I present to clients.

-        Jogging and tennis too hard on your joints?  Think about swimming and/or water aerobics.  Both are great options at strengthening bone mineral density while being kind to your joints. 

-        Tai-chi is growing in popularity and you can find a class at many local libraries.  Done just 3 times per week Tai-chi can increase knee strength and balance over a 12-week period and studies show greater trunk stability and decrease in falls within 24 weeks of training.6 

-        Recently full body vibrational work has been shown to strengthen bone mineral density better than walking alone.  There are vibrating foam rollers as well as vibrating plates that you can purchase for home use.6 

Super important to remember that when you are beginning any exercise routine is to allow your body time to adapt to a specific area before exceeding load needs.  Slow and steady progress is the key to avoid injuries while making it a habit and improving your overall health at the same time. 

We have just covered a couple of alternative choices for the prevention of osteoporosis and increasing bone mineral density.  The use of medications might be necessary but incorporating different micronutrients in daily food intake is a simple step that everyone can do.  The implementation of various exercises is not only able to prevent osteoporosis but also able to decrease the risk of fractures if a fall were to occur.  

 Disclaimer:  I am not a licensed healthcare professional and all options and opinions mentioned above are not a substitute for medical advice.  It is best to speak with your licensed healthcare professional prior to beginning any of the mentioned modalities.



Do you have a topic you would like to learn more about?  I’d love to hear from you, let me know!  Have any questions or comments from this blog post?  Let me know in the comments below or feel free to contact me directly at rootedinwellnessaz@gmail.com.  Thank you for joining me here at Rooted in Wellness AZ.

Michelle



References








  1. Park-Wyllie, L. Y. (2011). Bisphosphonate Use and the Risk of Subtrochanteric or Femoral Shaft Fractures in Older Women. Jama, 305(8), 783-9. doi:10.1001/jama.2011.190



  1. Nieves, J. W. (2005). Osteoporosis: The role of micronutrients. The American Journal of Clinical Nutrition, 81(5). doi:10.1093/ajcn/81.5.1232



  1. Nasibulina, N. E. (2011). TheAlkalineDiet:IsThereEvidenceThatanAlkalinepHDiet BenefitsHealth? Social Science Development Journal, 3(13), 628-630. doi:10.31567/ssd.132



  1. Frassetto, L. A., Morris, R. C., Sellmeyer, D. E., & Sebastian, A. (2008). Adverse Effects of Sodium Chloride on Bone in the Aging Human Population Resulting from Habitual Consumption of Typical American Diets. The Journal of Nutrition, 138(2). doi:10.1093/jn/138.2.419s



  1. Moreira, L. D., Oliveira, M. L., Lirani-Galvão, A. P., Marin-Mio, R. V., Santos, R. N., & Lazaretti-Castro, M. (2014). Physical exercise and osteoporosis: Effects of different types of exercises on bone and physical function of postmenopausal women. Arquivos Brasileiros De Endocrinologia & Metabologia, 58(5), 514-522. doi:10.1590/0004-2730000003374



  1. Beck, B. R., & Winters-Stone, K. M. (2009). Exercise in the Prevention of Osteoporosis-Related Fractures. Osteoporosis, 207-239. doi:10.1007/978-1-59745-459-9_9

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