Osteoporosis
What is Osteopenia and Osteoporosis?
Osteopenia is a medical condition resulting in mildly reduced bone mass. Osteoporosis is the more serious condition resulting in severely reduced bone mineral density or bone mass, making bones brittle and prone to fractures.
FACT: One in three women over the age of 50 will suffer from Osteoporosis.
There are two types of bone that form the skeleton: cancellous bone and cortical bone. Cancellous bone is a spongy bone that forms the vertebrae of the spinal column, the pelvis, ribs and skull. Research has shown that because it is light and porous to start with, cancellous bone is most affected by osteoporosis, often leading to hip, spine and rib fractures. It also benefits most from weight bearing exercise.
Risk Factors
In women, osteoporosis is thought to result from a lack of oestrogen, which declines rapidly after the menopause. Additional risk factors are (Lemcke DP. 1994):
Non-Modifiable Risk Factors:
- Increased age
- Ethnicity (white race)
- Removal of both ovaries prior to age 50
- Family history of osteoporosis
Modifiable Risk Factors:
- Slim body build
- Lack of muscle / decreased muscle strength
- Lack of physical activity / exercise
- Alcohol consumption
- Poor diet & inadequate vitamin D, magnesium & calcium intake
Note that the modifiable risk factors above can all be addressed with proper nutrition and the right amount of exercise.
Other health problems can also increase the likelihood of osteoporosis. According to the Multiple Sclerosis Trust MS sufferers are more prone to osteopenia the precursor to osteoporosis. This puts them at a higher risk of developing osteoporosis. Other factors include problems with mobility and weight bearing, long-term exposure to steroids (sometimes used to treat MS relapses), antidepressants and antianxiety medication.
If you have concerns about or have been diagnosed with osteopenia or osteoporosis, it is important to consult your doctor to ensure that it is safe for you to train.
Even if you are not in a high risk group, strengthening bones should be a priority, as the more dense you can make your bones, the more you can lose over time without suffering negative consequences. This is especially true for younger women, who will eventually become post-menopausal women.
How to Improve Bone Density & Reduce the Risk of Osteoporosis.
Exercise plays an important role in building and maintaining bone strength. Bone is a metabolically active living tissue that constantly renews itself throughout your lifetime. Just like muscles, bones respond positively when they are stressed. When muscles and bones are trained together the benefits are even greater, because muscle is designed to support the skeleton.
Running, Nutrition and Bone Density
Running has been shown to improve bone density provided that the distance covered is not excessive. In one study (MacDougall JD, et al. 1992), the bone density of high-mileage runners (60-75 miles per week) was lower than those who ran 15-20 miles per week. Up to a certain point running helps, but if you run too far or too frequently, or with a poor diet it’s more likely to be detrimental.
A study by Melonie Burrows, PhD, in the Journal of Sports Medicine, found that women who ran the most had the lowest bone density. Interestingly she also discovered that women who had a higher muscle mass also had higher bone density. The women with higher muscle mass participated in high-impact activities, rather than running.
The author also noted that sound nutrition is vitally important, stating that
“If runners aren’t taking on board enough energy, they tend to have bone loss,”
“When their food intake and energy expenditure are not matched, women will slow down their metabolism. They are able to exist almost normally on a large energy deficit. But this often leads to nutritional deficiencies. This could lead to loss in bone mass and stress fractures.” Peter Lemon PhD
The take home seems to be that running is good provided that you don’t run too far i.e. a maximum of 15-20 miles a week, and your nutrition is very good i.e. a diet rich in vitamins, minerals and containing sufficient calories.
Resistance Training and Bone Density.
In addition to helping you lose fat, build muscle, boost mood and improve sleep, weight training also helps improve bone mineral density.
A meta-analysis by scientists from Tufts University, Massachusetts, said “over the past 10 years, nearly two dozen cross-sectional and longitudinal studies have shown a direct and positive relationship between the effects of resistance training and bone density.”
FACT: Weight training can also your improve muscle mass, balance and connective tissue strength, all of which decrease risk of falling and breaking bones.
Three exercises recommended by Dr. Charlie Seltzer for ‘Built Lean’ that increase bone density in the hips and spine are squats, lunges and step-ups.
Squats can done using just your body weight, or by adding weight using dumbbells, kettlebells and exercise balls. As you get stronger, you can progress traditional barbell back squats, front squats and even Zercher squats.
Lunges can also help improve bone density. Lunges require you to engage your hip and leg muscles while balancing on one leg. Add weight using a barbell, dumbbell, or kettlebell.
Step Ups incorporate a low step to add an additional challenge. They require a single leg to propel your body weight on to a step or platform. Adjustable steppers can be found around the gym. Progress by increasing the weight you are holding and use dumbbells or barbells.
Deadlifts offer amazing strength benefits that will assist in increasing bone mass. As these are a more technical lift they are not recommended for beginners without the advice and guidance of a personal trainer. They are particularly good for building and strengthening muscles and bones in the back, hips and legs. There are several varieties, the conventional deadlift, straight-leg deadlifts and Sumo deadlifts.
Kettlebells, TRX Training and Resistance Machines such as the leg press and lat pulldown are also great for increasing your back and hip strength.
Where to Start
Bone density can be improved with a well-designed exercise programme that combines the right cardio exercises with the right resistance exercises. Check with your doctor, if you need to, consult a nutritionist, and speak to your personal trainer who can not only offer you advice but can design a progressive programme that will suit your needs and abilities.
Book a Training Session Now