A few months ago, a client told me how she broke her toe after accidentally
kicking a portable vacuum. The doctor was smart to ask for a bone density test. It
revealed that she was one of the 200 million women worldwide affected with
osteoporosis. Most people dealing with low bone density have no idea they have
a problem. It is a silent disease that affects one in four women over the age of
fifty and one in eight men. Worldwide, osteoporosis causes almost nine million
fractures annually, resulting in an osteoporotic fracture every three seconds. In
women over forty-five, osteoporosis accounts for more days spent in the hospital
than many other diseases including diabetes, cardiovascular disease, and breast
cancer. Petite, slender Caucasian and Asian women are at highest risk.
Smoking can lead to lower bone density as well as alcohol consumption. There is
one exception to this rule however, which was discovered when researchers
reported that people who drink a moderate amount of beer (1 beer per day)
generally have greater bone mass than non-beer drinkers. This effect wasn’t
found in wine drinkers which indicated that something in beer besides alcohol
seems to have bone-building benefits. It may be the high levels of silicon and
phytoestrogens, both of which protect against bone loss. Beer is known for
containing more silicon than almost any other food or beverage. Our bodies need
silicon to live, and bone can’t form without it. Beer is a rich source of silicon
because of the processing of barley and hops. Still, avoiding alcohol is likely your
best bet in avoiding many other diseases such as cancer so if you’re not a drinker,
no need to start. Non-alcoholic beer has all of the bone building benefits of its
popular counterpart.
Osteopenia and osteoporosis are both medical terms that mean loss of bone
density. The difference between osteopenia and osteoporosis is that in
osteopenia the bone loss is not as severe as in osteoporosis. That means someone
with osteopenia is more likely to fracture a bone than someone with a normal
bone density but is less likely to fracture a bone than someone with osteoporosis.
Loss of calcium in the bones, produces the loss of density. This naturally occurs
in women at menopause and in men around age 65.
Calcium and Vitamin D supplementation has been shown to have a positive effect
on bone mineral density. Vitamin D helps build stronger bones, partly by
increasing the absorption of calcium. Vitamin D comes from the sun. The sun’s
rays interact with our skin to produce Vitamin D that can be used for bone and
muscle health. Northern climates don’t get as much sun as they need and when
we apply sunscreen in the summer it disables the skin’s ability to produce
Vitamin D. For these reasons, many adults are low in Vitamin D. Healthy adults
over 50 should consume 800 – 2,000 IU of Vitamin D daily. Higher dietary
protein intake was also associated with a lower rate of age-related bone loss.
Studies have shown that bone mineral density can be maintained or increased
with therapeutic exercise. Specifically, weight bearing physical activity helps to
reduce the risk of osteoporosis by building bone density. Walking for as little as
fifteen to twenty minutes per day is a great place to start. Strengthening back
muscles can reduce the risk of vertebral fractures and activities that improve
balance and confidence are valuable in fall prevention. When we fall, we are at
risk of breaking brittle bones.
One of the new arrivals in the exercise world that has been shown to build bone
density is whole-body vibration training. Remember when we were talking about
the importance of weight bearing? When astronauts are in space, bone density is
lost because of the absence of gravity. NASA-funded scientists have found that
astronauts can prevent bone loss by exercising on a whole-body vibration plate
for 10 to 20 minutes each day. The same therapy may be useful in treating some
of the millions of people who suffer from low bone density. Consumers should
beware; however, when shopping whole body vibration machines as not all
machines are created equal. Vertical vibration stimulates bone growth. Vertical
vibration machines must be carefully calibrated, and these machines are often
very expensive. It also uses an intense vibration and is not recommended for
individuals with advanced osteoporosis without professional supervision. Many
of the inexpensive machines that are on the market today utilize horizontal
vibration knowing that most consumers don’t know the difference. Horizontal
vibration may help improve circulation and balance, but it won’t help build
healthy bones. Don’t be fooled by inexpensive vibration machines.
Still, the best known way to improve bone health and over all fitness is with good
ol’ fashion exercise. Below are a few weight bearing exercises that you can do at
home:
1.Spinal Extension: This is an important exercise to prevent the rounded
posture that is commonly associated with osteoporosis. Start by placing the left
foot behind the right, pointing your toe. Then place the right hand on the left hip
in front. Next watch your hand as you reach it up as if you are reaching towards
an overhead shelf. Hold onto a chair with your free hand if you need extra
support. If you feel comfortable slightly elevating your back leg and hold for a
five count. RPT: 2-10 x and then perform the exercise on the other side.
2. Wall Squat: Start by placing the back, head, and shoulders against the wall.
This is a great place to work on posture. Gently press the head against the wall
for a five count and release. Next open the shoulders and try to press the outside
of the shoulders against the wall. Feet should be far enough away from the wall
so that the knees never go past the toes when you lower yourself down. Lower
yourself by sliding down the wall. Hold for five to ten seconds and then return to
standing. RPT: 5x
3. Kneeling Down: A lunge is simply the act of kneeling. It is the easiest way
to get on and off the floor without stressing the spine. If we fall, we need to have
the ability to get up. This is something that we need to do throughout our life. If
we fall and can’t get up, we may lose our independence. We may not be able to
safely live alone. Start with your right foot against the wall which helps keep the
knees safe. Next lower yourself towards the floor. Rpt 5-10x .
4. Wall Push Ups: Start with your feet a few feet from the wall and focus on
keeping the spine straight as you lean forward. Place your hands a bit lower than
shoulder height with your thumbs at about the same level and width as your
under-arm creases. Turn your hands in slightly, placing a little more weight on
the thumb side of the hand. Next bend your elbows to lower your chest towards
the wall. This exercise is excellent to help strengthen wrists, arms, and shoulders.
RPT. 10-20x
Other Considerations:
If you have osteoporosis, ask your doctor which activities are best for you. If you
have low bone mass, experts recommend that you protect your spine by avoiding
exercises or activities that flex, bend, or twist. The highest pressure that can be
placed on the disc of the lumbar spine occurs when you are seated and leaning
forward. Make certain movements are light, gentle and pain free.
Lying down on a mat to exercise is a great option and places the least amount of
load on the spine. Plus, lying down on a semi hard surface like a yoga mat on the
floor allows us to use gravity to our advantage. We spend most of our day
standing or sitting which allows gravity to pull us down or into forward head
posture position. Often people with low bone density will benefit from lying on
their back for a few minutes per day on the floor tucking the chin and gently
pressing the head, shoulders, and arms into the floor. Use a small pillow if you
need so as not to stress the neck.
Standing low impact exercise has weight bearing bone building advantages.
Remember to maintain good posture when exercising. I like to be pro-active. I
don’t want to wait until I’ve had an injury until I address the problem. Whether
you have osteoporosis or not everyone can benefit from the exercises above to
improve function, stability, bone density, and posture.