Osteoporosis: How to Build Stronger Bones

As women enter their 40s and 50s, the importance of bone health often becomes more apparent. Osteoporosis and osteopenia, conditions characterized by weakened bones, become significant concerns as we age. But here's some reassuring news: osteoporosis is not a life sentence. With the right approach, it's possible to manage, and even reverse, decrease in bone density. Let’s explore why this matters and how you can take proactive steps to bolster your bone health.

Understanding Osteoporosis and Osteopenia

Osteoporosis is a condition where bones become brittle and fragile due to loss of tissue. Osteopenia is a precursor to osteoporosis, indicating lower bone density that could develop into osteoporosis if not addressed. For many women, especially those in the 40 to 60 age range, these conditions become a concern due to hormonal changes and natural aging processes.

Why It Matters: Osteoporosis significantly increases the risk of fractures, particularly from falls. As we age, our balance and mobility can decline, making falls more likely and potentially leading to severe health issues.

Debunking Common Myths

Myth 1: Osteoporosis is Irreversible

Many believe that once diagnosed with osteoporosis, the condition can only be slowed down, not reversed. Fortunately, this isn’t true. Studies have shown that with a combination of resistance training and high-impact exercises, it's possible to improve bone density and even reverse osteopenia and osteoporosis.(1)

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Myth 2: High-Impact Exercise is Dangerous

You might have heard that high-impact exercises should be avoided to prevent fractures. In reality, high-impact activities are crucial for bone health. They stimulate bone strength by creating forces that encourage bone formation. Of course, it’s important to tailor exercises to your ability and start at a comfortable level.

Effective Strategies for Stronger Bones

1. Incorporate Resistance Training

Engaging in regular resistance training can help rebuild bone density. This type of exercise strengthens muscles and bones by applying resistance through weights or resistance bands. Aim to include resistance training exercises 2-3 times a week.

2. Embrace High-Impact Exercises

High-impact exercises, like jumping or hopping, can significantly benefit bone health. These exercises create a force that stimulates bone-building cells. Doing these in bite sized doses results in better increases in bone density than longer duration impact activities like running. (2,3,6) Start with low-impact variations, such as pogo hops, and gradually increase intensity. The progressions should be very slow as bone injury responses lag 4-10 weeks behind spikes in workload. (4-6) Therefore stick with what feels “easy” for 8 to 12 weeks. 

Sample Exercise Routine: 

Here is a sample routine that does not require any equipment and is easily scalable. Spend a long time with each progression even if it feels easy to allow the body to get used to it (8 to 12 weeks is a good timeline). Also, below the routine, you can watch the video for examples of the exercises. You got this!!

• Pogo Hops: Begin with 30 seconds of pogo hops (small jumps while keeping your feet close together). Use a handrail for balance if needed. Aim to do this exercise twice a day, morning and evening. As you become more confident, reduce your reliance on the handrail. Progression goes as follows: Handrail pulse (stay on ground) → Handrail light jumps (barely off ground) → no handrail light jumps → no handrail medium jumps. 

• Step-Off Jumps: Once you're comfortable with pogo hops, try stepping off a low step and landing softly. Perform 10 of these jumps, morning and evening. This will increase the impact and benefit your bones further.

• Advanced Jump Landings: If you’re feeling strong, incorporate jump landings. Jump and land softly, focusing on stability. Perform 10 repetitions twice a day.

3. Optimize Your Diet

A well-balanced diet supports bone health. Ensure you're getting adequate calcium and vitamin D, which are crucial for bone strength. Protein is also important for muscle health, which in turn supports your bones.

4. Balance and Fall Prevention

Incorporate exercises that improve balance and coordination to reduce your risk of falls. Activities like tai chi or balance exercises can enhance your stability and confidence.

Moving Forward

Empowering yourself with the right knowledge and tools can make a significant difference in managing osteoporosis. By integrating these exercises and dietary tips into your routine, you can take control of your bone health and maintain an active, vibrant life.

Remember, it’s never too late to start making positive changes for your bone health. If you have any questions or need personalized advice, consult with a healthcare provider or a fitness professional who specializes in bone health.

Thank you for joining me in this journey towards stronger bones. If you found this information helpful, please share it with friends and family who might benefit. For more tips and updates, subscribe to our channel and stay connected with us. Together, let’s build a healthier future!

Sources:

1. 1. Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. J Bone Miner Res. 2018 Feb;33(2):211-220. doi: 10.1002/jbmr.3284. Epub 2017 Oct 4. Erratum in: J Bone Miner Res. 2019 Mar;34(3):572. doi: 10.1002/jbmr.3659. PMID: 28975661.

2. 2. Umemura Y, Ishiko T, Yamauchi T, Kurono M, Mashiko S. Five jumps per day increase bone mass and breaking force in rats. J Bone Miner Res. 1997 Sep;12(9):1480-5. doi: 10.1359/jbmr.1997.12.9.1480. PMID: 9286765.

3. 3. Magnusson SP, Langberg H, Kjaer M. The pathogenesis of tendinopathy: balancing the response to loading. Nat Rev Rheumatol. 2010 May;6(5):262-8. doi: 10.1038/nrrheum.2010.43. Epub 2010 Mar 23. PMID: 20308995.

4. 4. Kardouni JR, McKinnon CJ, Taylor KM, Hughes JM. Timing of stress fracture in soldiers during the first 6 career months: a retrospective cohort study. J Athl Train. 2021 May 11;56(12):1278–84. doi: 10.4085/1062-6050-0380.19. Epub ahead of print. PMID: 33975344; PMCID: PMC8675322.

5. 5. Rauh MJ. Summer training factors and risk of musculoskeletal injury among high school cross-country runners. J Orthop Sports Phys Ther. 2014 Oct;44(10):793-804. doi: 10.2519/jospt.2014.5378. Epub 2014 Sep 5. PMID: 25193436.

6. 6.Warden SJ, Edwards WB, Willy RW. Preventing Bone Stress Injuries in Runners with Optimal Workload. Curr Osteoporos Rep. 2021 Jun;19(3):298-307. doi: 10.1007/s11914-021-00666-y. Epub 2021 Feb 26. PMID: 33635519; PMCID: PMC8316280.