In this blog post, I’ll explain what osteoporosis is, what to do if you think you may have it and how pilates, as part of an overall strategy, can be beneficial.
What is Osteoporosis?
Osteoporosis is a disease that weakens bones, making them more fragile and easier to fracture or break.
At What Age Can Osteoporosis Happen?
Our bones peak in density in our late 20s and start to reduce in density around the age of 30 to 35. When women move into perimenopause and menopause, oestrogen (a hormone essential to maintain bone density) drops and bones start to break down more quickly. Men experience the same but at a later age, generally in the 60s, and it's thought this is due to a reduction in testosterone.
Who Is Likely to get Osteoporosis?
Age is a significant factor. It’s estimated half of women and a fifth of men over the age of 50 will break a bone because of osteoporosis.
Other factors include long-term use of steroids; heavy use of alcohol or tobacco; low bodyweight; too much or too little exercise; lack of vitamin D and the nutrients that support its absorption.
Having a parent with osteoporosis may increase your risk (but their osteoporosis may have been due to lifestyle factors like smoking or chemotherapy etc) and certain co-existing medical conditions can contribute such as an overactive thyroid, rheumatoid arthritis, MS, Parkinson’s or chronic kidney disease.
How do I know if I Have Osteoporosis?
We will all have reduced bone density as we age but often we don’t know we have the condition until we break a bone. There are 3 key areas in the body that are susceptible:
Wrist: A fracture or break can occur after a stumble or fall from standing. This is known as a fragility fracture as the impact should not normally have caused the amount of damage it did. It's more likely to affect people who are aged 50 to 65 years old.
Spine: Here, the space between vertebra shrinks. This is called a crush fracture. It may not be painful but there could be a noticeable height loss or the position of the upper back becomes stooped. This mainly affects people who are between 55 to 85 years old.
Hip: Age, osteoporosis and falls are major risks for hip fractures. It particularly occurs in people aged 75 to 85, the average age being 83.
Please note though, that osteoporosis does not mean that fractures or breaks are inevitable.
What Should I Do If I Suspect I Have Osteoporosis?
The first port of call is your GP. They may refer you for tests or a DEXA scan (where you’ll receive a T-score) and advise on supplements or medication.
I also highly recommend looking at The Royal Osteoporosis Society’s website. It has a wealth of information including advice on nutrition and exercise, plus a risk checker.
Pilates And Osteoporosis
Specific exercise is a recommended strategy to help offset the loss of bone and muscle mass. Pilates can be an ideal but certain exercises need to be adapted. Strategies I incorporate in classes to help people with osteoporosis are:
To minimise flexion (forward or side bending) and rotation which reduces pressure on the spine.
To include postural exercises to help address a stooped back and forward neck or shoulder position.
To incorporate balance exercises, resistance training and muscular strength exercises. These all help to reduce the risk of falls, strengthen bones and ultimately reduce fracture risk.
It gives me great pleasure to say with a combination of pilates exercise, medication and diet, many of my clients who attend pilates classes in Poynton and Bramhall have seen improvements in T scores! I have a range of pilates classes in Poynton and Bramhall. If you’d like to try a complimentary class please get in contact. Useful websites:
The Royal Osteoporosis Society has a superb website. The NHS also have lots of valuable information. And a huge thanks to Cherry Baker Education for another informative pilates course.
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