Osteoporosis is a decrease in bone mass and strength causing the likelihood of fractures. It is the major cause of fracture in older and postmenopausal women. Fractures most commonly occur in the hip, wrist or spine and can be from a fall or simply bending forward to pick something up. These fractures cause deformity in the spine and lead to poor posture, weak muscles and pain.
After the age of 35, we begin to loose our bone mass. It is therefore very important to build a good foundation as we are growing.
What causes osteoporosis?
early menopause causing reduction of estrogen
high consumption of alcohol or caffeine
cigarette smoking
loss of menstrual periods
medications such as corticosteroids
diseases which affect the intestinal absorption of calcium
poor diet with low calcium and vitamin intake
lack of exercise
Osteoporosis is diagnosed by a bone density scan which your physician can order.
How is osteoporosis best treated?
1.Prevention is the most important treatment. Adolescent and young women need to ensure good diet including calcium and vitamin rich foods and should regularly do weight bearing exercises to build optimal bone mass.
2.Discussing with your physician or rheumatologist appropriate medications to encourage increase of bone density.
3.Exercises which include both weight bearing aerobic and strength training. Aerobic exercise can include walking, jogging, or step classes. Performing upper body exercises with small free weights (3-8 lbs) 3x per week has been shown to prevent further bone loss. Strengthening of the posture and back muscles is extremely important in reducing the “hunched” back. Strengthening the trunk and hip muscles will improve endurance and balance and will therefore prevent falls and fractures.
If you have been diagnosed with osteoporosis and are not sure which exercises are appropriate for you, book an appointment for a proper assessment and exercise program. |
