Building Stronger Bones
Our parents are at risk for fractures of the spine, hip or wrist, as they age. The silent disease that causes brittle bones is called Osteoporosis. The statistics indicate that there are 500,000 spinal fractures, 300,000 hip fractures, and 200,000 wrist fractures in the United States , per year. The results of bone fractures due to brittle bones can be devastating for the person affected, and their family members.
Postmenopausal women, who are small boned, thin, smokers, coffee drinkers, white or Asian, have low calium intake, and excessive protein consumption are the most at risk. Others, who are at risk for Osteoporosis, include men, who are on steroidal medication. Another risk group is our youth, who consume excessive amounts of carbonated beverages, rather than dairy products. Others affected are elite athletes, such as gymnasts and ballet dancers. Intensive training can cause young female athletes to develop Osteoporosis at age 14!
There are four aspects of prevention. There are medications available for building bone density, and hormonal replacement therapy. Males, who are at risk for Osteoporosis, should make sure they undergo preventative measures, too. A recent article indicated that 1 in four male patients were under treated in regards to Osteoporosis, post hip fracture. In addition dietary supplementation of calcium, and bone density building exercise are essential.
There is plenty that can be done to build stronger bones in all the family for mom, dad, and the children. Cut back on coffee, meat consumption, and smoking. Focus on making sure everyone has a calcium rich diet. Teenagers need calcium to maximize bone density around the age of 15 all the way up to age 35. There are food products that are calcium rich, or contain calcium supplements, dairy, soy products, strawberries, kale, broccoli, orange juice, and some cereals. Check the labels for calcium supplements (in chewable or tablet form), which are usually taken by postmenopausal women, and in some cases by teenagers who are not consuming enough dairy products. The general rule is around 1200 mg of calcium daily. Don't forget dad, who often consumes a lot of coffee. Sneak in dairy by utilizing cheeses, soups and sauces with milk. Dieters can use low fat milk products. Soymilk with calcium can be utilized for those who are lactose intolerant, and products like Lactaid are available. Consult a Registered Dietician.
Stressing the bones through weight bearing activities causes the bones to absorb more calcium making the bones stronger and denser. Weight bearing activities include walking and resistive exercises such as free weight lifting (barbells, and weight cuffs), exercise machines at the gym, "closed chain" exercises, and Pilates exercises build bone density. The Pilates technique focuses on Postural alignment, and resistive exercises that build muscles that support the upper back, and the hip joints.
The resistance during exercise has to be enough to provide stress to the bones. Often with weight lifting the resistance should be about 75% of your maximum capacity to lift the weight, repeating the exercise about 8 repetitions, up to 3 sets of 8. Consult a certified strength-training specialist before you embark on a weight lifting program. The exercises should be targeted for the areas at most risk including the spine, hip joints, wrists and ankles. Some clients participating in the Pilates technique of exercise have experienced an inch increase in height (due to postural lengthening of the spine), and a 10 % increase in bone density over a year. Consult a Certified Pilates Instructor.
It is important to consult a Physician prior to starting an exercise program, especially if you have Osteoporosis, or Osteopenia (a precursor to Osteoporosis). If you have Osteoporosis you should contact a Licensed Physical Therapist, who can develop a safe exercise program for you. It is never too late to get started, on building stronger bones. Building strong bones for the grandparents, mom, dad, and the kids, builds a strong family with an active lifestyle.
Susan Mann, MA,LPT,CSTS,CGFI is the owner of Pilates Center of Naples, Fla. She's a certified Pilates instructor in the West Coast Technique, a certified strength maning specialist and golf fitness instructor.
