Our physiotherapist Jecy Kunju Kunju has put together some of the most frequently asked questions regarding osteoporosis and bone health, to help you understand how to best help your body!
What is bone health?
Bones are the framework for the attachment of muscles and protection of vital organs. It is important to maintain the health of your bones as it is with the rest of your body. Ageing, hormonal changes and other factors can weaken the structure of your bones, which can contribute to breakages and other issues. Medication, diet, and exercise are the key to better bone health.
What is osteoporosis?
Osteoporosis is when the mineralisation vs demineralisation ratio in your bones is skewed towards more loss than build-up of calcium, leading to loss of bone density. This can make bones fragile and more likely to break.
Do men become osteoporotic?
Yes, but generally the onset is later, and progress is typically slower compared to women.
How can I help prevent osteoporosis?
Maintaining an active lifestyle along with specific exercises targeting bone health can delay onset of early osteoporosis. Alongside diet, individualized weight bearing and muscle strengthening exercises under supervision helps maintain bone density. Seek help from qualified medical professionals for guidance about how, when and what to do.
When should I start exercising for my bone health?
Do not wait for menopause or a fracture to take care of your bone health. The earlier you start bone health specific exercises the better it is for you. The demineralisation ratio starts increasing from around the age of 35 (in women) and progresses rapidly post menopause. The earlier you start looking after your bone health the more you can delay the effects of osteoporosis.
What type of exercises help with bone health?
Walking every day is not enough to improve bone health. Evidence shows that strength and balance exercises are also needed, such as supervised moderate to high intensity strengthening exercises and supervised impact training. It is recommended to do exercises that are customised to your fitness levels, co-morbidities and bone density to avoid injuries. Seek advice from qualified professionals regarding exercise routines for osteoporosis.
Does osteoporosis lead to poor balance?
No. Poor balance along with osteoporosis leads to fractures.
Is stooping /‘hunch back’ a sign of poor bone health?
Stooping, associated with ageing, is often due to reduced height of vertebrae, which could be due to loss of bone density.
Is osteoporosis reversible?
No, but it is possible to prevent rapid progression. You can maintain a good quality of life with proper guidance from qualified professionals.
For further guidance on how to take care of your bone health, or what exercises would be most effective for you, book an appointment with Jecy.