I have seen several clients come into my clinic and ask for advice on osteoporosis. They recently had a DEXA scan and were diagnosed with osteoporosis. They were told to take a bone-enhancing drug and take more calcium to reduce the risk of bone fractures. This advice may help increase their bone mineral density; however, it does not address their bone Strength or reduce the risk of falls, which becomes the most significant risk factor as we age.
Preserving bone health, increasing bone strength, and minimising the risk of falls are contributing factors that need to be considered. Strength refers to a bone’s resistance to fracture or breaking, which is influenced by factors like bone mineral density, bone architecture and the quality of the bone tissue itself. Bone strength = bone density + Collagen fibre density. Part of bone geometry comprises sheaths of collagen fibres that wrap around the bone matrix, adding strength and pliability.
Preserving bone health :
Bones need nutrients, and all of them are synergistic co-factors. Copper , calcium , Magnesium , strontium , silica , manganese , and phosphorous – are all required in the correct proportions for bone strength . Since modern diets are deficient in many minerals, the only way to test for deficiencies is an HTMA ( hair tissue mineral analysis) to determine minerals in the body. Suppose one already has enough calcium in the cellular environment. In that case, taking more will be useless and counterproductive as too much calcium reduces other minerals like magnesium that are also required for healthy bones. Furthermore, too much calcium has been linked to some heart issues, joint calcium deposits and coronary plaque.
The role of Collagen is rarely discussed, but it is an essential nutrient for the strength of bones as collagen provides the meshing or matrix intertwined with bone structure to give it that strength. Collagen may be derived from a variety of sources, including meat and fish, bone broths and Collagen powders ( for those who do not like eating a lot of meat)
Bone nutrients are the basis for bone preservation, but increasing bone strength is also determined by stimulus.
Stimulus :
Bone is a living tissue that needs stimulus to grow. Experiments have shown that if one jumps up and down on one leg for 5 months, the bone density in that leg increases. Indeed, one way to increase bone density is to skip, jump, and do other body-jarring exercises plus added resistance exercises. Jarring or vibration may be an issue for those with arthritis, spinal disc issues, or other musculoskeletal complaints. It may need to be avoided, but even those with these conditions can exercise resistance on machines or use free weights or bands. Muscles are attached to bones, so the increasing muscle will interact and pull on the bones, thus stimulating growth. The best results are obtained by lifting heavy within one limit 2-3 times per week. Only 30 minutes of exercise time is required to work the whole body. Research has shown that the body responds to stimuli at any age, and there are no barriers except to work within one’s capabilities. This applies to both males and females. Although walking, yoga, and other activities have also been shown to be beneficial, resistance exercises are more specific and provide the most stimulus.
Risk of Falls :
Ways of preventing falls are rarely discussed in the doctor’s office, but after 70 years of age, there is a 70% chance of having a fall, and it progresses from there. Our gait, sense perception, and proprioception all change with age and, for some, earlier than later. The most significant risk of breaking a bone is not so much bone density but is the risk of falling!!!
There are several aspects to reducing the risk of falls –
- Good footwear. Heavily padded shoes or walkers may provide some extra cushioning on hard surfaces, but they blunt or diminish feeling or proprioception through the nerves of the foot. So if a crack in the sidewalk is there, generally, the thinner the shoe’s sole, the more foot nerves are activated to alert the central nervous system to take care. There has been a lot of research on this lately, so the conclusion is that the thinner the sole, the better, and shoes with individual toes ( the old five fingers) offer better protection.
- Balance and proprioception.
This is the most important, as our senses decline with age and sedentary living. As part of an exercise program, it is now recommended to include daily proprioception and sensory-motor exercises such as – hopscotch, balancing on one leg, sideways walking, walking lunges and side stepping. If done daily, only 5 minutes or less is required to maintain some modicum of sensory-motor perception. If we trip, these exercises are invaluable in training our nervous system to recover quickly so a fall may be averted.
For further information on HTMA testing, please visithttps://interclinical.com.au/htma-pathology/
or contact me at plfarnsworth@ Gmail.com to arrange testing
