Osteoporosis is a condition which causes bones to become brittle and weak, making them more likely to break.
Osteopenia is the precursor to Osteoporosis, but at a stage where bone loss is not at a level to reach Osteoporosis diagnosis. Osteopinia can be reversed, by reducing the rate of bone loss. However, Osteoporosis is typically incurable, but there are ways to prevent it and slow down its progression.
Osteoporosis occurs when there is a failure to reach peak bone mass in the first two decades of life, and/or when bone modelling becomes imbalanced - bone resorption or removal, known as osteoclast activity exceeds bone resynthesis known as osteoblast activity.
When viewed under a microscope a healthy bone looks like a honeycomb. When Osteoporosis is present wholes and, the spaces in the honeycomb become much larger weakening the bone.
Osteoporosis is more common in older adults, especially women. The National Osteoporosis Foundation suggests around 1 in 5 women and 1 in 8 men over the age of 50 will suffer an Osteoporosis related fracture in their life time. 1 in 3 women and 1 in 12 men over the age of the 50 are thought to suffer with the condition (Rutherford, 1999).
So what are the Risk Factors?
Age - Osteoporosis risk increases as we age
Gender - females are 4 times more likely to suffer from osteoporosis than men.
Family history - if osteoporosis has been present in the family you are more likely to suffer with it yourself
Medications -some medications such as steroids can increase the risk of osteoporosis
Medical Conditions - certain medical conditions like rheumatoid arthritis and hyperthyroidism create a greater risk of osteoporosis
Lifestyle Factors - excessive alcohol intake and smoking make you more susceptible to osteoporosis.
How can exercise and strength training help?
Strength training applies a controlled stress to the bones which helps stimulate the growth of new bone tissue.
Strong muscles help support the bones and reduce the risk of falls.
When done right, strength training will improve balance and co-ordination. This will help prevent falls, particularly as we age, which is a major factor in bone fractures.
Exercise and strength training will not just improve your bodies appearance, but help reduce the risk, and limit the impact, of osteoporosis.
Always make sure:
- You use good technique when strength training
- Start with lighter wight and gradually build up
- Focus on compound, multi joint, exercises
- Avoid excessive flexion, extension and rotation of the spine and high impact activities if you have already been diagnosed with Osteoporosis. Also ensure you get guidance from an exercise professional who is qualified to work with clients with Osteoporosis.
- It is also important to ensure you consume sufficient calcium and vitamin D, whether be through the diet or safe dun exposure.
- And speak with your doctor before starting any exercise programme.
As always, prevention is better than cure. If you need help losing fat and reducing your risk of chronic health conditions such as Osteoporosis drop me a WhatsApp message or email - I'm always happy to help!
Martin
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