Healthy Times Newspaper - Your Local Health & Wellness Resource 9
Osteoporosis...Things to Know
What is osteoporosis?
Osteoporosis (porous bones) is the gradual loss of bone density, commonly
the spinal vertebrae, hips and wrists. It affects mainly women, post
menopausal, due to the changes in hormones. However, it is starting to
affect women younger and younger. Some risk factors are: early menopause,
heavy alcohol consumption, family history, smoking, sedentary lifestyle,
high fat/high protein diet and being of European or Asian descent. Based on
these facts alone, it is easy to see why an active, nutritious life is important.
How do you know if you have osteoporosis?
Osteoporosis is a silent disease and often goes unnoticed until a fracture hap-
pens. One way to detect this disease is to have a bone density test. It is actu-
ally recommended for women to have this test performed when they reach
40, with follow-up tests completed every two years afterward.
Why is it important to know?
If you are found to have osteoporosis, there are certain movements that are
more likely to put you at risk of a bone fracture. For example, forward bend-
ing or rounding your spine while sitting or standing (especially when lifting
heavy objects). No twisting or rotating the spine in sitting and standing posi-
tions. Also, extra care must be used with certain poses that rotate the hips
too much.
However, there are many exercises that are good for you if you have osteo-
porosis, and it is best to consult with a health care professional who can
advise you. It is important to learn how to move well to avoid a fall which
can result in a hip fracture, severe pain and loss of the ability to move freely
during the day.
Prevention is better than cure.
If you are found to have osteoporosis, there are drug treatments available.
Although many carry side effects, your doctor will be able to advise the best
treatment for you. Research indicates however that these treatments will
slow down the rate of bone loss, but not necessarily help to rebuild lost bone.
Bone responds to having a load placed upon it, so weight bearing exercise is
a vital part of prevention as well as cure. Walking is one of the easiest exer-
cises for your bones and general well being. T'ai chi, yoga, pilates and resist-
ance training are also great ways to help your bones as well as improve pos-
ture. Please note that swimming and cycling are excellent forms of exercise,
but are not considered weight bearing.
The Power Plate
Latest research has shown that acceleration training can actually improve
bone density and reverse bone loss. This can be achieved by using the Power
Plate, a vibrating platform that places more load on the body and therefore
on the bones. Acceleration training causes contractions and activation of
muscle and tendon fibres, which create traction and compression on bones
– leading to bone remodelling. So, simply put, your bones are placed under
stress and therefore build up. The power plate is more effective than simply
using weights for example, due to the strain that the vibration places on the
body. Essentially, the strain is small but the volume is high, thus stimulating
the system in the body that causes bone remodelling.
The Power Plate has many other benefits as well. Not only for osteoporosis
sufferers, but for all users! It enhances coordination and balance, increases
the circulation of blood, lymph, nutrients and metabolic waste, improves
blood delivery to bones, muscles, connective and other tissues, all support-
ing regeneration and growth of bone tissue. Acceleration training is a proven
resource for maintaining bone density. Current research has shown an
increase in density of 1.8% over 12 months. Lastly, using the Power Plate is
fun!
Summary
To help prevent osteoporosis, it is important to start young – eat a healthy
diet, avoid excess alcohol and smoking and take regular weight bearing exer-
cise. If you have found out you are suffering from osteoporosis, please inform
your trainer so they can ensure you are taken through a safe and effective
workout to help you grow stronger on the inside and have a better quality of
life on the outside!
Resources:
Handbook of Acceleration Training
Osteoporosis the Silent Epidemic – Marilyn Glenville PhD
The Osteoporosis Exercise Book – Sherri R. Betz MD
If you would like to find out more about acceleration training, please contact
Optimum Performance Studio. This studio offers a wide range of services including
Pilates, Power Plate and Personal Training sessions. Sessions are personalized and
are tailored to your needs and time constraints. Check out the website – www.opstu-
Visit us at www.HealthyTimesNewspaper.com/HK
diohk.com or call 2868-5170.
(852) 2771 1920
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