Osteoporosis is loss of bone density and strength leading to a higher tendency for bones to break. The genetic makeup, aging and menopause are some of the key causes for osteoporosis. Other factors are conditions such as anorexia, depression, hyper and hyperparathyroidism, myeloma, rheumatoid arthritis, organ transplants, genetic disorders as well conditions of the lungs, kidneys and digestive system.
High consumption of caffeine, alcohol and nicotine can also cause bone density loss.
What is bone? Bone is a hardened mass of living tissues that supports the body and protects internal organs from injury. The outer bone is called the cortical bone, the internal and more spongy part is the trabecular bone (or cancellous). Small amounts of bone are broken down (bone resorption) continuously while it is replaced with new bone (bone formation). Large numbers of blood cells are produced within the bone marrow.
Bones are an important reservoir for minerals: Calcium phosphate and carbonate, fluorides and chlorides are constantly shifted from other parts of the body to the bone and back. This is happening through hormonal regulation as well as bone cells and the stresses of weight-bearing activities and muscle “strains”. The amount of minerals in the bone determines hardness. Collagens contribute to mechanical strength.
How do we keep our bones healthy? Bones need strains and impact. Strains are produced through muscle contractions while impact are weight-bearing activities. The #1 form of bone building exercise is resistance training. Followed by impact exercise. Plus other stimulations such as stretching, posture building and awareness of healthy movement patterns. Alignment is an essential form of maintaining compression of the spinal joints needed for bone building. Research has shown that certain forms of exercises from the Feldenkrais Method (Bones for Life), Tai Chi and yoga contribute to healthy bone stimulation.
Nutrition is the next most important factor in bone strength. It is recommended to get as much calcium and other minerals and vitamins from your diet versus supplements. Eat green leafy vegetables, legumes and seeds. Avoid a high protein diet since this can leach calcium from the bones.
Keep a healthy life style. Walk whenever you can instead of taking the car. Don’t become a couch potato. Be as active as you can. Plus: get good professional advice. If diagnosed with osteoporosis, discuss treatment options with your doctor including if medications are right for you or not. Whatever your choice: Do what you can control: exercise, nutrition, and life style.
This will lead you to healthier bones!
Call Marion Kregeloh for further information, Ext. 36 or 461.7528
The good news is that most osteoporosis cases can be managed and prevented.
