2010-06-06

Dem Bones: Keeping Them Strong!

Last summer, I was fortunate to attend a weekend workshop led by Sherri Betz, a physical therapist and Pilates studio owner who specializes in using movement to help patients with brittle bones. We all learned that rather than treating an osteoporosis patient as if they were a fragile piece of china, we can carefully lead them through a series of exercises that will gently strengthen them and maintain, if not improve, their existing bone density.

Osteoporosis is a systemic disease involving low bone mass and deterioration of bone tissue. Osteopenia is the precursor to osteoporosis, with 10-20% of bone loss. If you have been diagnosed with either, you are at much greater risk than the average person for fractures throughout your body. It is not a death sentence, however, because exercise, nutrition, and good healthy habits can keep you in good shape!

We typically think of osteoporosis as an old person's disease. The scary thing is that it can happen to anyone. We discussed a case study in her late 20's in the workshop -- sometimes, just the wrong combination of risk factors will do it. If you have a family history of osteoporosis, if you are of Northern European ancestry, if you have a small build, if you are post-menopausal, if you are a smoker, if you consume a lot of alcohol -- these are among the risk factors.

Some of the risk factors are things you can't change, like who your parents were. But some, you can improve, going forward. For instance, you can start eating more calcium-rich foods. We immediately think of dairy products, which are indeed full of calcium. If you cannot tolerate dairy (or just plain get sick of milk), try eating greens or tofu -- two other foods which are also calcium-rich. And as always, everyone's body is different, so talk with your doctor about how you might improve your own situation.

If you don't have osteoporosis, keep on exercising and doing what you're doing -- great! If you do have brittle bones, again, be careful, as falls can be dangerous and cause one fracture that might lead to another and another and another. Two things, here:

  1. Weight-bearing, low-impact exercise will help maintain (and maybe rebuild) your bones. Try things like walking, hiking, elliptical, stairclimbing. Swimming is great cardio exercise, but not weight-bearing, so it may not positively affect your bone density in the same way.
  2. Improving your balance skills is key to everyday function, because you will be less likely to fall, and thus less susceptible to fracture. Don't immediately go for the wildest, craziest balance move you can think of right off the bat. Stand next to something you can hold on to (just in case you start to fall), and place your feet one right in front of the other, toe-heel, in a straight line. They should be absolutely straight, like train boxcars. You'll probably notice a lot of muscles in your hips, inner thighs, and outer thighs. Hold this position for a few minutes. If you're really daring, close your eyes -- this will certainly challenge your balance! When you're ready, change sides, placing the other foot in front. Eventually, progress to a single leg balance, but again, be careful about not falling over.

If you have osteoporosis or osteopenia, or are interested in prevention, you might be interested in Sherri's website: http://www.therapilates.com/ This is also the website for her California studio. If you live elsewhere, no worries -- there is a list of instructors on her site who have been trained through her method, so you can find someone local to you (including me)!

Keep strong!

 — Brooke :)