What is osteoporosis?

Osteoporosis is a bone condition where the bone mineral density and bone mass decreases, making your bones less dense and more fragile which may increase the risk of fractures. Your peak bone mass occurs between the ages of 25-30 and starts to decline in your 40’s. After age 50, bone breakdown (resorption) outpaces bone formation and bone loss often accelerates. The risk of osteoporosis increases with advancing age and 2 out of 5 women and 1 out of 4 men will incur a fracture as a result of osteoporosis after the age of 50.

 

There are a few signs that may indicate you are at risk of osteoporosis: 

  • Spontaneous fractures or fracture with only mild impact
  • Height loss
  • Receding gums
  • A curved or stooped shape of the spine
  • Lower back pain – osteoporosis doesn’t cause back pain. However it weakens the spine so it doesn’t tolerate normal stress

Other factors that may contribute to osteoporosis are genetics, older age, longer term use of steroids and a high intake of alcohol and smoking.

 

So what can you do to prevent osteoporosis? 

To prevent osteoporosis it is important to ensure you are

  • Having adequate calcium and Vitamin D in your diet
  • Undertaking weight bearing exercises
  • Avoiding a sedentary lifestyle and eating a healthy diet consisting of fresh fruits and vegetables, dairy products and lean protein.

 

What can I do to improve my bone health if I already have osteoporosis or Osteopenia?

  • Get strong and stay strong
  • Work on falls prevention and balance exercises to reduce falls risk

It is recommended that you do weight bearing exercises such as walking, jogging or dancing. It is also recommended to do resistance training using free weights such as dumbbells or resistance bands or using your body weight. Balance exercises, tai chi and yoga are good to improve balance to prevent falls and to improve posture.

There is also evidence that bounding exercises are beneficial for improving bone health.

 

Please call or book in online with one of our Physios to find out more and how a targeted exercise program for you can help!