Osteoporosis
and Screening
Osteoporosis is a disease that reduces
the strength and mass of bones, making them fragile and susceptible to fractures.
Although it is most common in middle-aged and older women, osteoporosis can affect
both men and women of any age. According to the National Osteoporosis
Foundation, about nine million Americans have osteoporosis and an estimated 48
million have low bone density. This means that nearly 60 percent of adults age
50 and older are at risk. One in two women and up to one in four men age 50 and
older will break a bone due to osteoporosis. One measure of the health of bones
is “bone mineral density” or BMD for short. A bone scan to assess BMD is a
relatively simple procedure that is offered by medical practitioners. The U.S.
Preventive Services Task Force (USPSTF), an independent panel of experts
commissioned by the government to study the evidence behind routine health
screens, has issued guidelines for osteoporosis screening. They recommend that
women younger than 60 get bone density scans if they have risk factors that
increase the likelihood that they could experience a fracture within the next
10 years. That means women with parents who fractured bones, a broken bone
after age 50, post-menopausal, a history of smoking, alcohol abuse, or a
slender frame. The panel maintained its recommendation that women age 65 and
over and men 70 and over should get bone density testing, even if they have no
other risk factors. Plan for the future – Talk with your health care provider
to find out what is recommended for you.
the strength and mass of bones, making them fragile and susceptible to fractures.
Although it is most common in middle-aged and older women, osteoporosis can affect
both men and women of any age. According to the National Osteoporosis
Foundation, about nine million Americans have osteoporosis and an estimated 48
million have low bone density. This means that nearly 60 percent of adults age
50 and older are at risk. One in two women and up to one in four men age 50 and
older will break a bone due to osteoporosis. One measure of the health of bones
is “bone mineral density” or BMD for short. A bone scan to assess BMD is a
relatively simple procedure that is offered by medical practitioners. The U.S.
Preventive Services Task Force (USPSTF), an independent panel of experts
commissioned by the government to study the evidence behind routine health
screens, has issued guidelines for osteoporosis screening. They recommend that
women younger than 60 get bone density scans if they have risk factors that
increase the likelihood that they could experience a fracture within the next
10 years. That means women with parents who fractured bones, a broken bone
after age 50, post-menopausal, a history of smoking, alcohol abuse, or a
slender frame. The panel maintained its recommendation that women age 65 and
over and men 70 and over should get bone density testing, even if they have no
other risk factors. Plan for the future – Talk with your health care provider
to find out what is recommended for you.
Pressure
your bones into growing stronger
For bones to increase and maintain their
density, they require the application of weight-bearing force.
density, they require the application of weight-bearing force.
In fact, studies
suggest that the best exercise may not only be weight-bearing but also impact
exercise. This means imparting a jolt to muscle and bone such as you would when
placing a foot forcefully on the ground while running, or lifting or pushing a
weight suddenly. Naturally, you have to ensure you do such exercise safely. Weight-bearing exercise, when preformed
correctly, causes the muscles and tendons to pull on the bones. This stimulates
them to produce new cells to replace old ones and absorb calcium, making them
harder. The load on the bones can be created by your own body weight or by
external weights like dumbbells or gym machines in a weight training program.
suggest that the best exercise may not only be weight-bearing but also impact
exercise. This means imparting a jolt to muscle and bone such as you would when
placing a foot forcefully on the ground while running, or lifting or pushing a
weight suddenly. Naturally, you have to ensure you do such exercise safely. Weight-bearing exercise, when preformed
correctly, causes the muscles and tendons to pull on the bones. This stimulates
them to produce new cells to replace old ones and absorb calcium, making them
harder. The load on the bones can be created by your own body weight or by
external weights like dumbbells or gym machines in a weight training program.
Appropriate exercise as we age, not only help keep bones healthy, it protects
against falls and fractures as well improving balance and strength.
against falls and fractures as well improving balance and strength.
Suggested
Exercises to Help Build Bone Density
While all exercise benefits your general
fitness. Weight-bearing exercise is best for strengthening bones.
fitness. Weight-bearing exercise is best for strengthening bones.
Some good examples are:
- Running and jogging
- Gymnastics
- Aerobics class — step, dance, and floor
aerobics - Weight lifting — dumbbells, barbells,
machines, body weight exercises - Team sports involving running and
throwing — basketball, football, baseball, softball, volleyball - Individual sports involving running —
racket sports - Walking (but less effective than running
or jogging)
Examples of least effective exercises:
- Swimming
- Water aerobics
- Cycling
These exercises are not useful for building
bone density but are still effective in building cardiovascular fitness. Bear
in mind that running or leg-based exercise acts mainly on the lower body.
bone density but are still effective in building cardiovascular fitness. Bear
in mind that running or leg-based exercise acts mainly on the lower body.
And
although much of the disabling effect of bone loss is felt in the hips and
spine, exercising the upper body with weight-bearing exercise is of equal
importance. Broken wrists and arms from falls, as we age, are not uncommon.
although much of the disabling effect of bone loss is felt in the hips and
spine, exercising the upper body with weight-bearing exercise is of equal
importance. Broken wrists and arms from falls, as we age, are not uncommon.
Without proper diet and exercise, bone
density deteriorates over time, leading to symptoms such as back pain, poor
posture and fractures. A well-rounded fitness plan, including cardiovascular
exercise, weight training and flexibility exercises, combined with a healthy
food plan, will help to prevent bone loss as we age.
density deteriorates over time, leading to symptoms such as back pain, poor
posture and fractures. A well-rounded fitness plan, including cardiovascular
exercise, weight training and flexibility exercises, combined with a healthy
food plan, will help to prevent bone loss as we age.
Blog post by Ally Wilson.
