Osteoporosis is known to be a condition that weakens bones due to low bone mineral density, making them more prone to fractures—even after minor injuries. It affects a significant number of men and women in the UK (estimated over 3 million in 2013) and a diagnosis can understandably cause anxiety, fear of movement, and consequently a reduction in quality of life. However, it does not have to be this way and does not have to mean the end of an active and fulfilling life.
How does osteoporosis differ from osteopenia?
Osteopenia is also a reduction in bone density loss, like osteoporosis, but is considered less severe. Osteopenia does not always progress to osteoporosis especially if properly managed. Therefore, some of the information in this article may be beneficial for you if you have been diagnosed with osteopenia.
What do we know so far?
With a proactive approach, those struggling with osteoporosis can feel empowered to maintain their independence with the best education and guidance.
Some risk factors for osteoporosis are out of our control, like age, genetics and gender. Our genes play an important role in determining the size and strength of our bones, our scaffolding. The risk of osteoporosis also increases with age. Then, unfortunately for us women, the risk is also higher, particularly after menopause when our levels of oestrogen decrease as oestrogen is essential for bone health.
Certain medications including long term steroids and some cancer treatments, can also increase the risk of developing osteoporosis.
However, some factors we have a little bit more control over. Keeping a healthy body weight, not smoking and cutting down or stopping drinking alcohol have all been shown to slow the rate of bone loss.
So what can I do?
Thankfully, there are evidence-based strategies to support bone health.
According to the British Dietetic Association (BDA), we begin to lose calcium from our bones from our mid-30s, so ensuring a diet rich in calcium, vitamin D, protein, and plenty of fruit and veg is key. For specific portion recommendations, the BDA website is a great resource. (insert hyperlink? Osteoporosis and diet – BDA)
We can obtain vitamin D via three ways, the sun, our food, and supplements. The Royal Osteoporotic Society (ROS) advise spending 10 minutes a day in direct sunlight, 1-2 times a day from the beginning of April through to the end of September without sunscreen (this is in the UK, when we hope to get a bit more sunshine!). Please be careful about being out in the sun for too much longer than this without sunscreen. If you have a medical condition where you must wear sunscreen, it may be worth speaking with your GP for advice.
In the winter ROS advise taking a vitamin D supplement of 10 micrograms, but it may be worth also speaking with your GP if you have not already done so as too much vitamin D can be dangerous.
Exercise is another crucial piece of the puzzle— especially weight-bearing, strength-building, and balance exercises, all of which help maintain bone density and reduce falls risk. If you have impaired balance and have a history of falls, it may be worth speaking with a physiotherapist or occupational therapist to have a falls assessment.
Strengthening exercises can be daunting, particularly if you are not sure what you should be doing or where to start. You do not have to go to a gym to get strong, you can always do exercises at home, in your garden, or anywhere you feel comfortable! Book an assessment with one of us and we can help build a bespoke programme that suits you and your lifestyle.Osteoporosis is known to be a condition that weakens bones due to low bone mineral density, making them more prone to fractures—even after minor injuries. It affects a significant number of men and women in the UK (estimated over 3 million in 2013) and a diagnosis can understandably cause anxiety, fear of movement, and consequently a reduction in quality of life. However, it does not have to be this way and does not have to mean the end of an active and fulfilling life.
I’ve included a few exercises below for you to consider, start with the easier ones and progress as able.
For Weight Bearing
For these weight bearing exercises, aim for 5 sets of 10 reps most days of the week
For Strength
For these strengthening exercises, aim for 3 sets of 8-12 reps, on 2-3 days of the week.
For balance…
For these balance exercises, aim to complete on 2-3 days of the week and gradually build up
If you enjoy being in a class environment, have you considered Thai Chi or Pilates?
Our Reformer Pilates work is perfect for strength and resistance training and we run regular weekly Pilates classes – contact us for a chat if you are unsure where to start.
If you’re more of a dancer, perhaps Zumba.
Or even if you like being outside, perhaps some Nordic walking or joining a gardening group!
main image credit: Older Woman Exercising Stock photos by Vecteezy
