Bone Strength, by Henna Horth, Physiotherapist at PhysioFit Blue Mountains
What is Osteoporosis?
Osteoporosis refers to reduced bone strength. This can be caused by reduced bone mineral density (BMD) and changes in the structure of bone reducing its quality. This can lead to an increased fracture risk.
How Common Is Osteoporosis?
Over 1 million Australians have osteoporosis. It affects both men and women and is most common in adults over 50. Of those aged 50 years and over 1 out of 2 women and 1 out of 4 men will suffer an Osteoporotic fracture.
What Causes Osteoporosis?
Bone is a living tissue constantly in a state of turnover. Bone breaks down, is reabsorbed and then replaced. Peak bone mass is determined in adolescent – children before and during puberty who participate in activity that stimulates bone production like running fast, change of direction and jumping. These actions are essential to develop a robust skeleton.
Bone turnover is initially a balanced process however as we age bone resorption starts to dominate leading to bone loss. As we age both men and women lose around 1% of our bone mineral density (BMD) a year. Women however in Perimenopause and Menopause have lowered oestrogen levels. Oestrogen helps prevent bone breakdown and promotes bone formation and with a sudden drop it causes women to lose around 5-10% of their bone density over a 5 year period.
Diagnosis of Osteoporosis?
Osteoporosis can be detected as early as possible and discussed with a GP to ensure bone health is managed to prevent fractures. A DEXA scan can give you a T score which compares your BMD to its peak score to see if you have Osteopenia or Osteoporosis and giving you a low, moderate or high risk of a fracture. Medication may also be recommended.
What Can You Do to Prevent and Manage Osteoporosis?
Diet and exercise play an important role in maintaining bone health and exciting evidence shows it can be improved even after a diagnosis of osteoporosis.
An individualised exercise program can be developed depending on if you are low, moderate or high risk of a fracture.
Osteogenic (bone building) exercise includes:
Weightbearing exercises including walking, stomping, skipping and jumping.
Resistance (strength) training often including squats and deadlifts building over time to heavy resistance / high effort training is also bone building.
Balance exercises to reduce your risk of falling are also an important part of the program.
An example of an exercise program is Onero. Details can be found at https://theboneclinic.com.au/onero/. It includes a small number of compound lifts and impact exercises undertaken at high intensity under close supervision.
It is important to remember bone responds to exercise but only when partnered with appropriate and adequate energy intake. Ensuring you are eating enough fuel to support your exercise including enough protein along with calcium and vitamin D.
Further information can be found at Healthy Bones Australia: https://healthybonesaustralia.org.au
Contact Henna to book a session : 0404 931 244.
Henna offers a unique gym based Physio consult, and can set you up with a gym program that will help you build your bones. It’s a great compliment to your Pilates classes.