What is Osteoporosis?
Osteoporosis is a disease of the bones, whereby the bone loses minerals, such as calcium, faster than the body can replace it.
Reductions in bone minerals and changes in bone quality leave the bones fragile and brittle, relative to ‘normal’ bone.
Such compromised bone integrity, can result in bone fracture (broken bone) from typically innocuous events.
Are you in control of your bone health?
With 1 in 10 Australians* aged 50+ suffering from osteoporosis or osteopenia (less advanced osteoporosis), it is imperative that we take accountability for our bone health, through proven preventative and management strategies.
‘I feel it in my bones’
While osteoporosis sufferers may confuse symptoms with co-existing degenerative conditions, osteoporosis itself does not cause symptoms in the absence of bone fracture.
Following fracture, sufferers may experience perpetuating pain and weakness.
What weakens my bones?
Unfortunately, sometimes your bones become osteoporotic secondary to causes or risk factors outside of your control, including being female, early menopause, and/or having a direct relative with the condition.
Thankfully though, there are a far greater number of risk factors, which you can have a great influence on, in order to take accountability for your bone health.
These include:
- Physical inactivity
- Inadequate calcium intake
- Low vitamin D
- Smoking cigarette
- More than two alcoholic drinks per day
- Caffeine intake of more than three cups of tea/coffee per day (or equivalent)
- Excessive dieting or exercise (leading to a ceased menstrual cycle and reduced oestrogen production)
- Long-term medication use (e.g. corticosteroids)
How do I prevent osteoporosis and its progression?
The earlier intervention the better, though it is never too late to take steps toward preventing and managing osteoporosis.
Both men and women, can strengthen their bones, by ensuring a healthy and varied diet, eat calcium-rich foods, do regular weight-bearing and strengthening activities, monitor Vitamin D, avoid smoking, and limit alcohol and caffeine consumption.
Why weight-bearing exercise?
Weight-bearing exercise is a fantastic way to exercise, as it causes remodelling of the bone, improving bone mineral density, and strengthening the bone.
Furthermore, the fear of many sufferers - bone fracture - is mitigated as appropriate weight-bearing exercise such as clincial Clinical Exercise, can challenge our balancing systems and postural endurance, resulting in a reduced risk of falls.
Some sample exercises that might be prescibed for you in a tailored Clinical Exercise program include:
Knee Stretch Exercise
Scooter
Seek guidance from your physiotherapist, who can recommend exercises tailored to you.
Exercises to build bone strength
Exercise for bone growth is ideally regular (4-6 times weekly) and varied.
Some ideas to incorporate into your program include brisk walking/jogging, balance exercises, Clinical Exercise or yoga, resistance training, dancing, and potentially higher impact exercise such as skipping/jumping activities.
How do I test my bone density?
Currently, the most reliable osteoporosis test is the dual-energy x-ray absorptiometry test (DEXA scan), which measures the amount of calcium in the bones by differentiating bone from soft tissue.
If you are over 50, with risk factors, this test may be a good idea for you.
The final word
There are a number of ways to reduce your risk of osteoporosis or osteopenia, by maintaining a varied calcium rich diet, eliminating excess caffeine and alcohol and maintaining a regular exercise regime focusing on weight bearing exercises, you are putting yourself in a good position to keep osteoporosis at bay.
To learn more about how you can improve your mobility and function, contact your nearest Back In Motion practice, Book Free Initial Assessment to speak with your physio about tailoring an exercise program to you and exploring the prospect of further investigation.
Troy Sandley - Physiotherapist, Back In Motion Blackburn
Troy’s love for Physiotherapy was inevitable, growing up in a household of healthcare professionals. Troy is focused on the holistic health and well-being of others, particularly those presenting with sporting injuries and general orthopaedic conditions. In order to achieve great long-term results, Troy incorporates many treatment modalities including manual therapy, dry needling, Clinical Exercise, and individualised exercise programs.
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