Osteoporosis, The Silent Disease
Information on bone density loss how to improve your chances
Breaks and fractures are common in older adults and a signs of osteoporosis, discover how you can reduce bone density loss with diet and exercise.
Osteoporosis is a condition that results in weakened bones due to a loss of bone density. Loss of calcium and bone tissue are the cause of lower bone density resulting in bones that fracture or break easily. In the U.S. alone, 10 million Americans have osteoporosis and millions more have low bone density. Although the most common symptoms are breaks or fractures of the hip, spine or wrist there are other signs. Height loss, spinal curvature or back pain can all be signs of osteoporosis.
Those most susceptible to osteoporosis are:
- Women
- Older adults-the older you are the higher your risk
- Smaller thinner women are at greater risk
- White and Asian women are at greater risk, African American and Hispanic women have a lower risk
- Genetics, if a family member has osteoporosis your risk are higher
Osteoporosis can be detected through a bone mineral density test (called a DXA). This test can also determine bone strength and if prescribed medication is improving bone strength. Once detected treatment for osteoporosis includes exercise, a healthy lifestyle, a balanced diet rich in calcium and vitamin D and possibly medication.
There is some good news for those with osteoporosis, you can increase bone density with exercise. Just as muscle gets stronger with exercise so too does bone. Bone is live tissue (just as all parts of a living body) and responds to the stresses place on it. Unfortunately as we become older we tend to become less active opening the door for age related diseases. The National Osteoporosis Foundation suggests there are 2 forms of exercise that can enhance bone density, weight bearing exercises and resistance training.
Weigh bearing exercises are those in which your bones and muscles work against gravity. Activities such as walking, jogging, soccer, walking stairs and dancing all place your weight on the feet and legs against gravity, the goal of weight bearing exercises. The second form of exercise suggested by NOF is resistance training. Resistance training is done with free-weights or exercise machines. When involved in an active life-style, daily activities and most sports will afford benefits from both weight bearing and resistance categories. Refer to my articles “Physical Activity For Seniors” and Beginning A Fitness Routine”. You can also expect to gain the following after beginning and maintaining a fitness regimen:
- Improved fitness level
- Improved muscular strength
- Improved reflects
- Increase in flexibility, stability and range of motion
- Better balance and coordination
- More confidence and reduced risk of falling
- Less pain
Although swimming is not a weight bearing exercise it can offer aerobic and strengthening benefits for those who have osteoporosis and are at higher risk for breaks due to its gentle nature.
"Age is something that doesn't matter, unless you are a cheese".- Billie Burk-
Sources:
National Institute of Arthritis and Musculoskeletal and Skin Diseases
National Osteoporosis Foundation
University of Melbourne
