Bones are meant to carry weight and move — if you don’t use them you will lose them. Osteoporosis, “porous bone,” is characterized by low bone mass. The rate of loss is greater than the production of new bone, resulting in greater risk of fractures. The most common sites of fractures are in the spine, wrist and hip.
Twenty-eight million Americans have osteoporosis and 80 percent of these are women. Risk factors include estrogen deficiency, thyroid dysfunction, endocrine (hormonal) disorders, eating disorders, prolonged use of medications (steroids, anticonvulsants, thyroid medications), and genetics. Excessive caffeine intake is also associated with decreased bone density. For example, more than two cups of coffee a day is associated with decreased bone density and over five cups a day triples your risk for hip fractures. Other risk factors include smoking, excessive exercise in women, excessive alcohol consumption and sustained high stress.
Nutritional deficiencies also increase the risk for osteoporosis. Calcium will be drawn from the bones in order to maintain blood levels. This is not only seen with frequent dieting, but also in athletes, such as men and women who cut weight, gymnasts, wrestlers, jockeys; women with high exercise intensity that inhibit ovulation or menses like runners.
Often osteoporosis is a silent disease until a person suffers their first fracture. Prevention includes early screening, baseline bone density at 35 years, supplements (Vitamin D, Calcium) and hormone replacement as recommended by a physician. Good nutrition, exercise and lifestyle changes can strengthen bone and reverse bone loss, even in a person diagnosed with osteoporosis. There is normal bone loss as we age; however, osteoporosis is not a normal result of aging. It can be prevented.
Exercise is important prevention. Effective exercise includes weight-bearing exercise like walking at least three to four times per week for 45 minutes and resistive strengthening. Bones must be stressed in order to stimulate osteoblasts (our bone-building cells). Physical therapy also aids in the prevention of falls and fractures, helping to restore balance, mobility, confidence and function. Your physical therapist can help you design an exercise program to help restore optimal skeletal alignment. This might include specific exercises to help correct spinal posturing and muscle imbalances often seen with osteoporosis. The time to take care of your bones is now.
For more information, contact Sierra Canyon Physical Therapy, located at 27225 Camp Plenty Road, Suite 6 in Canyon Country by calling 661-298-0140.