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Showing posts from tagged with: Osteoporosis
Osteoporosis
Osteoporosis is a condition where bones are weakened so they are more likely to fracture.
This is due to bone tissue loss that is a result of ageing. Gradual bone loss begins around 30-40 years of age. The rate of loss accelerates for women at the time of menopause as oestrogen is protective of bone up to that time.
Lifestyle factors such as inactivity and inadequate dietary calcium and vitamin D all increase the risk of osteoporosis.
Loss of muscle strength and balance with age as well as disuse increase the risk of falling. Many osteoporotic fractures (including over 90% of hip fractures) occur as a direct result of a fall. The spine, hip and wrist are the most common fracture sites but any bone can be affected.
Osteoporosis often remains undetected until a person suffers a fracture. The standard accepted method to diagnosis osteoporosis is dual-energy x-ray absorptiometry (DXA), a very low-dose x-ray examination.
Scans are usually performed at the hip and spine and provide a T-Score which indicates how an individual’s bone mass compares to the average bone mass of others of the same race and sex at age 20.
Weight bearing exercise is the best way to prevent osteoporosis in those with normal or slightly low bone mass.
A person with very low bone mass however is at increased risk of low trauma fracture and so should perform lower impact exercises such as Clinical Pilates, Tai Chi, line dancing, stair climbing, and low-moderate impact aerobics.
Exercises to strengthen the back muscles are beneficial, however correct technique should be emphasised.
Any new exercise program should be initiated carefully, monitored closely and progress gradually. Gains in bone from exercise in adulthood will be lost if the exercise is stopped. High impact activities may not be practical for individuals with painful joints but gradual introduction is likely to be beneficial
Osteoporotic men and women should:
- Aim to exercise 4–5 times per week for 40 minutes
- Engage in a variety of lower intensity exercises designed to optimise balance, muscle strength and endurance to prevent falls
- Clinical Pilates based programme's that include back muscle strengthening and balance activities like standing on one leg, heel-to-toe walking along a line, stepping sideways over objects and walking on tip toe are ideal
Magnesium
MAGNESIUM Magnesium is an essential mineral required by the body for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones. Magnesium is also involved in at least 300 biochemical reactions in the body. One of the roles of magnesium is a calcium channel blocker which means it helps muscles to relax. A deficiency in magnesium can lead to many problems but what concerns us as Physiotherapists is it can lead to muscle spasms, cramps and trigger points as well as migraines and osteoporosis. Signs of deficiency include (but are not limited to) dizziness, muscle cramps, muscle weakness and fatigue. Conversely, consuming too much magnesium typically causes diarrhea as the body attempts to excrete the excess. What can I eat to boost my magnesium levels
- Green leafy vegetables (silver beet, spinach and broccoli), nuts and seeds (including brazil nuts, cahews, almonds, hazelnuts and sunflower and sesame seeds) it is also found in grains like brown rice, rye and wheat and fruits such as figs and apricots.
