Lifestyle Change for Bone Strength?

While researching some information for a patient a few weeks ago, I came across some startling statistics regarding a very common disorder; Osteoporosis. Wikipedia defines Osteoporosis as a “disease of bones that leads to an increased risk of fracture. In osteoporosis the bone mineral density (BMD) is reduced, bone microarchitecture is deteriorating, and the amount and variety of proteins in bone is altered.”

Here are a few of the statistics that I found so alarming:

• Worldwide, an osteoporotic fracture is estimated to occur every 3 seconds, a vertebral fracture every 22 seconds.
• Osteoporosis is estimated to affect 200 million women worldwide - approximately one-tenth of women aged 60, one-fifth of women aged 70, two-fifths of women aged 80 and two-thirds of women aged 90.
• For the year 2000, there were an estimated 9 million new osteoporotic fractures, of which 1.6 million were at the hip, 1.7 million were at the forearm and 1.4 million were clinical vertebral fractures.
• 1 in 3 women over 50 will experience osteoporotic fractures, as will 1 in 5 men.
• A 10% loss of bone mass in the vertebrae can double the risk of vertebral fractures, and similarly, a 10% loss of bone mass in the hip can result in a 2.5 times greater risk of hip fracture.

With such prevalence, it is important to understand how we can decrease our risks of developing the disease, and how we can limit its progression following initial diagnosis.  Most would consider calcium supplementation as a treatment and prevention protocol as common knowledge.  But there are other things that we can do to prevent and treat osteoporosis. 

One important thing to consider when choosing to begin a supplement program for maintenance of bone health is that Vitamin D will help calcium absorption into the blood stream.  There are a couple of ways we can get Vitamin D.  The most natural approach is frequent exposure to the sun.  Sun exposure will increase your body’s natural production of Vitamin D, thus limiting the need for ANOTHER supplement.  For those of us who aren’t so lucky to be able to head south during the winter months, Vitamin D supplementation is recommended.  As with any supplement, it is recommended that your Vitamin D supplement should come from a natural source to ensure quality and promote use within the body.  The best source for Vitamin D supplementation is a tablespoon of Cod Liver oil. 

Perhaps the most commonly overlooked method of prevention and treatment is regular exercise.  The foundation of this approach is explained by a theory that was developed by German Anatomist Julius Wolff.  Wolff’s Law, simply defined, states that “bone is deposited and resorbed in accordance with the stresses place on it.”  So by providing stress to our body in the form of exercise, the body will respond by increasing bone density and thus, strengthening the bones. 

The best exercises for building bone are weight-bearing or load-bearing exercises.    Some examples of these types of exercises are weight-lifting, racquet sports, running/jogging, golfing, step aerobics and any other activity that forces your muscles to work against gravity.

It is important to be cautious if you have lost bone density, be cautious when beginning new activities like downhill skiing, ice skating or inline skating, as you are likely at a higher risk for fracture.  Also, check with your doctor before beginning any new supplement or exercise program to ensure safety.