Sham Rocks Fitness

Weakening Your Bones
As we age, our muscles and bones begin to wear. Without consistent physical exercise and proper nutrition, the marrow in your bones begin to deteriorate and/or stop forming. This condition is called osteoporosis (meaning “porous bone”). It is a condition where the marrow in your bones become brittle, leaving larger spaces within the bone. Osteoporosis affects half the population of women in the world, while affecting only one in every four (1:4) men. The National Osteoporosis Foundation (NOF) states that today in the US, ten million individuals are effected by the disease while another 34 million are estimated to have low bone density which increases their risk for osteoporosis and broken bones. The two sites that are most commonly identified as osteoporosis is the lumbar (lower) spine and femoral neck (hip). When these two sites become too brittle, the risk of fractures increase and life expectancy decreases. Another condition may occur in the spine due to osteoporosis. As the vertebral discs weakens, a forward curvature of the upper spine will occur known as the “dowager’s hump”. Someone with a dowager’s hump can have balance problems, which will increase the risk fractures from falling, while at the same time subjecting their internal organs to a lot of overbearing pressure.

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RiskFactors
There are several risk factors that increases the chances for osteoporosis. These include:

• Age – anyone can get osteoporosis but it is more common to see it in older adults
• Gender – females are more susceptible than men
• Family History – genetics play a role in the predisposition of osteoporosis
• Menopause – Females going through or have gone through menopause have a higher risk
• Low Body Weight or Small/Thin Framed – People with small bones increases their risk of osteoporosis
• Poor Diet – lack of calcium and vitamin D slows down and can stop bone growth
• Alcohol – consuming excessive amounts will reduce the formation of bone
• Sedentary Lifestyle – inactivity can lead to lack of strength, poor balance, and reduced bone growth resulting in falls and fractures

Get Tested
The only way to diagnosis osteoporosis is to get a bone density test. Other methods like ultrasounds, blood tests, and normal x-rays are used as quick estimations, not accurate data and can cause a false sense of security in individuals who actually have osteoporosis. The most common bone density test or scanning method is a DEXA or DXA (Dual Energy X-Ray) scan. The two most common sites tested are the left hip (Femoral Neck) and the lower spine (lumbar spine). Other sites that can be used are the right hip, ankles,  and wrists if surgery or injury was prevalent in one of the other sites (e.g. hip replacement, spinal fusion). The results of a DEXA scan will show three possible outcomes: Normal (T score ≥ -1), Osteopenia (T score between -1 and -2.5), and Osteoporosis (T score ≤ -2.5). Your bone density scores are critical when talking with your physician about treatment plans.

Medications 
If you are diagnosed with either osteopenia or osteoporosis, your physician will probably discuss medication options with you to help treat your condition. There are a number of medications currently available for patients with osteoporosis and osteopenia. However, each medication may not be suitable for you, so you might not want to take what you’re next door neighbor is taking. Read up on the medications so that you are as informed as your doctor about the medication that you are prescribed. Sometimes, the physician is not as knowledgable about your treatments, so be a team and know your information. The NOF has a great listing of the current medications and information on each one (click here for medication listing).

Strengthen Your Bones
Another way to prevent fractures and reduce the risk of further deterioration of bone is to follow a healthy diet of fruits, vegetables, and dairy rich in calcium and vitamin D. Adding a little bit of sun exposure (vitamin D) can help improve absorption of calcium. For those of you who are concerned about skin cancer, all you need is 15 minutes of sun exposure to absorb enough vitamin D to get health benefits. Note that applying sun block while outside will prevent you from getting the vitamin D that you need. While you’re outside, do some weight bearing exercise (e.g. walking, jogging, jumping) to strengthen your muscles and also increase the density of your hip. To build up the density in your spine, resistance training should be done. A creditable, certified personal trainer can help you identify the correct resistance training for you. The American College of Sports Medicine recommends 3-5 days a week of moderate intensity weight bearing cardiovascular exercise for 30 minutes. Supplement that with 2-3 days a week of resistance training. Those with osteoporosis should also implement a daily balance and stretch program to prevent possible falls.

References:
American College of Sports Medicine, Guidelines for Exercise Testing and Prescription , 8th ed.

National Osteoporosis Foundation http://www.nof.org

WebMD, Anatomy Guide: Curvature Disorders http://www.webmd.com/pain-management/healthtool-anatomy-guide-curvature-disorders