Osteoporosis is a common condition that causes bones to become weak and brittle. This happens when the creation of new bone doesn't keep up with the removal of old bone. An earlier stage of this condition is called osteopenia, which signifies reduced bone density but isn't yet osteoporosis. If caught early, you can sometimes reverse osteopenia with significant lifestyle changes.
Both conditions are very common, particularly in people over 50, and especially in women who are post-menopause. Typically after the age of 40, your bones gradually lose mass at about 1% per year (Harvard Health Publications, 2024.) This is due to a combination of age-related changes, inactivity, and inadequate nutrition working together to diminish bone density. While osteoporosis isn't fatal, it can lead to chronic pain and serious complications like bone fractures. By leaving this condition untreated, osteoporosis can heavily increase your risk of falls and injuries.
When considering treatment options, common medication used is bisphosphonates. This medication works by slowing down bone reabsorption, essentially reducing the activity of cells that break down bone (Mayo Clinic, 2024.) While they are a helpful form of treatment and can significantly slow the process of bone breakdown, it's important to remember that they're part of a comprehensive approach. You'll still need to make key lifestyle changes, such as adjusting your diet and incorporating exercise, to get the best results.
Depending on how early it is caught, a more natural form of treatment is by optimizing your diet with increased protein and calcium. This can naturally help slow bone degeneration. When you combine these dietary changes with strength training and other exercises that put stress on your bones, you can further slow the progression of bone loss and even help build bone density. This is because any activity that stresses your bones can stimulate osteoblasts, which are bone-forming cells (Harvard Health Publications, 2024.)
While osteoporosis presents a significant challenge to bone health, it is a condition that can often be mitigated and managed. Understanding the progression from age-related bone loss to osteopenia and then osteoporosis highlights the critical importance of early intervention. By prioritizing consistent lifestyle changes – embracing a diet rich in calcium, vitamin D and protein, incorporating regular strength training and weight-bearing exercises, and addressing other factors like inactivity – you can actively work to strengthen your bones, slow degeneration, and significantly reduce your risk of fractures. Making these lifestyle changes is an investment in your long-term mobility, independence, and overall quality of life.
Choosing the right exercises for you depends on a variety of factors—current lifestyle, stability, mobility, etc. We recommend finding a reputable personal trainer that specializes in functional movement to help guide and direct you in your selection. They, of course, can also help assist you while you workout by creating a program for you and coaching you through it. If you are in the Boise, Idaho area, consider reaching out to Body Basics. They also offer online assistance if you are out of the area.
For help with nutrition, consider reaching out to a local dietitian.
Best wishes!
- Mayo Clinic (2024, August 28). Osteoporosis Treatment: Medications Can Help.
- Harvard Health Publications (2023, January 1). Strength Training Builds More Than Muscles.
- Harvard Health Publications (2024, January 16). Surprising Foods That Boost Bone Health.