Osteoporosis refers to a loss of bone mineral density – resulting in bones losing strength and becoming more brittle. While significant on its own, the nature of this condition is amplified by the prevalence of falls and the resulting bone fractures in osteoporosis sufferers. Statistics show that the rates of premature death are greatly elevated following a broken hip caused by a fall. Why? Because exercise stops and the body shuts down. So the question is, how do we stop falls and how do we prevent the loss of bone mineral density.
To answer this question, we must take a journey back through the lifecycle to puberty. At this time, particularly in females, hormone levels are such that bones are developed and strengthened. Basically they become more dense. The period in a woman’s life when she is most able to lay down bone is when her hormones are at their highest, from the late teens through the 20s. With such a long period of time from this lay down of bone until osteoporosis becomes an issue, the number of teenage girls worried about osteoporosis is miniscule. Travel forward now to the mid 30’s. At this point, the activity of bone formation begins to decline, and with it, so does bone mineral density. Travel forward another 20 or so years to the point where most women experience menopause. The rapid decline in estrogen levels increases the amount of bone being reabsorbed by the body, leading to further bone losses. The challenge is twofold. Firstly to ensure that there is as much bone in this ‘bone bank’ as possible before this decline begins, and secondly, that in this decline, loss of bone is minimised.
So what can be done to overcome these two challenges? From a chemical point of view, ensuring sufficient levels of calcium and vitamin D throughout life will ensure that the creation of bone is maximised, and bone loss minimised. From an exercise point of view the effect is considerable.
A principle exists in exercise called the SAID principle. S-A-I-D. Specific Adaptation to Imposed Demand. Basically this refers to the fact that if you apply a stimulus to the body the body will adapt to this stimulus. The key here is to continually force your body to adapt, applying a stimulus, and forcing it to adapt to this stimulus. Weight bearing involves using your muscles to lift a load, whether that be the weight of your body, weights, or any other form of resistance. With this resistance exercise, your bones are put under constant strain. Your bones adapt to this strain by laying down more bone to prevent damage. Essentially, you are making deposits into your bone bank.
Exercise is a life-long pursuit. We must form the habits in our youth to reap the benefits in old age.
