Osteoporosis and Anti-Aging
What is it?
Osteoporosis is defined as low bone mineral density caused by altered bone microstructure, ultimately predisposing patients to low-impact, fragility fractures. There are over 9 million osteoporosis related fractures every year worldwide.
Basically, our bones respond to a certain level of stress (ex: walking, lifting weights, running, etc.) As people age and become more sedentary, the bone cannot handle as much stress— this can lead to stress fractures or more severe fractures with traumatic events, such as falling.
Who is most affected by Osteoporosis?
Older and sedentary (less active) adults
Females, smokers, and caucasions
Individuals with low body mass and low muscle mass
Individuals with a high alcohol consumption
Can I do anything to prevent this?
There are plenty of options to help reduce osteoporosis or osteopenia (a pre-cursor to osteoporosis). One of the best ways to start would be a walking program. This will not only help cardiovascular endurance, but it can help increase bone density in our spine and lower body.
However, walking itself is not the only solution. We still need to make sure we are developing upper body bone density. The best way to do this is through a supervised light resistance training program focused on lifting weights correctly. Weight training is extremely beneficial and site specific, meaning the area that you are loading will see direct improvements in bone density and muscle mass.
This is where physical therapists can help! We are trained at a Doctorate level to help you understand how to strengthen properly and safely with supervision in a manner that fits your lifestyle. We may use a variety of modalities including aerobic conditioning, strength training and blood flow restriction therapy.
There are some supplements that may also be beneficial, but talk to your primary care physician to see what will be best for you. Also, be sure that you are eating an appropriate amount of calories, with an emphasis on protein intake to help your body heal more effectively.
Is it ever to late to start resistance training or trying to improve my bone density?
Absolutely not. It’s similar to the expression of “the best time to plant a tree was yesterday.” This is a common misconception with our older adults, they feel like it is too late to improve their bone density.
There is fantastic research that demonstrates how resilient our bodies are and how we can continue to increase muscle mass and bone density throughout our lifetime. Ideally, the earlier we start weight training and focusing on bone density, the longer quality of life we will have.
Overall, it is never too late to start strength training to help live a longer quality life and decrease the chance of osteoporosis fractures secondary to falling or deconditioning. If you feel like you are lost and don’t know where to start, reach out to us at 512-481-2777 or email Justin@athletesedgephysicaltherapy.com to see if we are a good fit for you!
***DISCLAIMER: this is not medical advice, this is an overview on osteoporosis. Please consult with your doctor or physical therapist to determine the appropriate treatment plan for you***