By Susan Boyer – Owner, Osteostrong Palm Desert
Here’s an alarming statistic: Research from the Study of Osteoporotic Fractures (SOF) indicates that post-menopausal women may experience bone density loss ranging from 1-5% annually. Indeed, the International Osteoporosis Foundation reports that one in three women over fifty will develop osteoporosis, heightening the risk of fractures.
Understanding bone degeneration and regeneration is akin to construction work: osteoclasts act as the excavators, breaking down old or damaged bone tissue, while osteoblasts are the builders responsible for bone growth. Maintaining a balance between the two is crucial for preserving bone mass and strength. However, the excavators can outpace the builders over time, leading to osteoporosis or its precursor, osteopenia.
A DXA scan is a non-invasive imaging technique used to measure bone mineral density (to get the most accurate result, the scan must be performed on the same machine right down to the serial number). A newer urinary CTX test can also be used to diagnose osteoporosis. If you are diagnosed, what are your options?
Biphosphates such as Prolia and Fosamax inhibit osteoclast, making bones appear denser. Still, they can be more prone to fracture since bone growth occurs outside the bone instead of via the spongy interior. Anabolic drugs such as Forteo stimulate osteoblast inside the bone but may have unpleasant side effects.
According to a study in the International Journal of Epidemiology, strength training—particularly high-intensity, high-impact activity for short periods that puts force pressure on the bone—can trigger bone growth. For post-menopausal women, slow jogging—or power walking with a weighted vest—may also be helpful.
Women with–or at risk of developing – osteoporosis also need a protein-rich diet. The National Institute of Health recommends an average of about 86 grams per day from lean meat, poultry, fish, or vegetable sources. The Mayo Clinic also recommends 1,200 mg of calcium and 800-1,000 IUs of Vitamin D daily.
The good news is that osteoporosis can be prevented or reversed with the proper treatment and habits.
Susan Boyer and her husband, Wayne, are co-owners of Osteostrong, a new wellness center in Palm Desert dedicated to building bone strength and improving posture and balance. For more information call 760-850-2166
