Osteoporosis & You

What is bone density and why does it matter?

Bones are living tissue that break down and build up! When your bone starts to break down more than it is being built the bine will loss mass, and lose it’s density. Bone density is a measurement of the amount of calcium and minerals in the bone that help for the bone to build.

Bones that have lost a large amount of density become weak and brittle which can lead to Osteoporosis. a weak and brittle bone is more likely to fracture and it can be more difficult to rebuild.

Women lose bone density about 5 years after menopause, while men and women have a slowed rebuilding of bone after age 50. Other factors that affect bone loss include:

• Decrease in estrogen in women
• Low testosterone in men
• Poor nutrition
• Smoking
• Excessive alcohol consumption
• Lack of physical activity
• Lack of sunlight exposure
• Health conditions like kidney disease, diabetes, rheumatoid arthritis

An early issue of bone loss are spine fractures. Any type of fracture can be an indicator of bone loss, and it may come with no symptoms. The following are things to looks out for:

• Loss of height by at least 1 inch
• Shortness of breath
• Low back pain
• Hunched over posture
• Fractures after 50 years old

Bone density is measured by A Dual Energy X Ray Absorptiometry (DXA) scan that is considered to be the gold standard. The DXA scan used the x-ray to check the mineral content of bones and it will provide a T-Score. A normal level of a T-Score is zero, with score a little slightly under being considered normal as well. Scores from -1 to -2.5 are considered as Osteopenia, and a score of -2.6 and beyond is considered as Osteoporosis.

How do we keep our bones healthy and increase bone density? By exercising!!!

Exercises such as walking, jogging, pickleball, using resistance bands, free weight, stability balls, and balance training all increase bone density.

Osteofitness classes focuses on exercises like backwards walking, weight shift exercises, and free weight exercises. Beverley includes progressions and regressions for all exercises, focuses on form, and makes sure to get various balance exercises.