There are 2.3 million Canadians living with Osteoporosis.

Often called “the silent thief,” as noted by Osteoporosis Canada, because bone loss occurs without symptoms unless one has a fracture. Although the bone degenerative medical condition can begin as early as your mid-thirties, 80 percent of all fractures in people 50-plus are caused by Osteoporosis.

So what is Osteoporosis?

Osteoporosis happens when the bones become weakened. Our bodies are constantly working hard to regenerate and rejuvenate itself from the outside of our skin to the internal depths of all that makes us, us.

Your bones are made of living tissue and our body breaks down old bone and replaces it with new bone. Osteoporosis occurs when our bones can not replace the bone that has been broken down with new bone mass and tissue to it’s full capabilities anymore. This is when our bones become less dense and we are at an increase risk of fractures which highly impacts your quality of our life.

They’re many variables in play to the affects of Osteoporosis and at what ageing point this begins. An article from the National Library of Medicine by J. Cell Physiol notes that environmental factors such as hormonal status, physical activity and calcium intake are important and influence at what age we will start this decline and to which rate of degree.

“Determination of bone loss, which begins at about the age of 35 in both sexes,” according to Physiol’s writings.

So, don’t assume that if you are not 50 years of age you are can ignore the factors that contribute to Osteoporosis – or at least those factors that speed it up.

The earlier you start to prevent and slow this decline the better position you will be in as your reach ages with a decline at an accelerated rate.

What can this decline look like?

Muscle lost at a rate of one-to-two percent per year and strength is lost at a rate of 1.5-3 percent per year. Women have an accelerated period of bone loss during perimenopause at a rate of one-to-two percent per year. Bone loss is four times more common in women than in men, but everyone is affected!

Common places fractures occur from Osteoporosis are the wrist, spine, shoulder and hips.

What types of exercise help to slow the decline of this silent thief?

Bone tissue reacts to different forms of stimuli. You want to focus on exercises that are going to provide you with both good bone mass and muscle mass to slow this onset of this silent thief but you also need functional muscle tissue.

So use a variety of exercises that meet the needs of moving well, good cognitive function and that provides you the ability to live your best life as you age.

Studies have shown using exercises that are a higher impact for the stimulation of bone tissue. Exercise that generates both gravitation and muscle loading.

In your regime, pay attention to muscle contraction, plyometric, speed, intensity for bone metabolism.

A seven-year study showed that exercises using non-weight bearing activities such as cycling and swimming had a lower bone mass density and increase fracture rate.

Walking and running showed better bone mass density in the lower body as it is an impact exercise but didn’t show those same benefits in the spine. Resistance training has proven to stimulate more bone metabolism. Resistance training allows forces to be generated both by loading muscles and adding gravitational pull to create a strong stimulus.

Using a program with focus on the full body to ensure the spine is protected as the spine is at risk of fractures. With age the reports note to be mindful of the amount and duration of high impact exercises in resistance training as you don’t want to risk fractures.

Positive studies on using velocity, power and strength in your programing. Using a moderate to high intensity 70 to 90 percent of your one rep max. Complete the exercises for three to four sets using eight to 12 repetitions, two to three times per week.

This showed to maintain or improve the bone mass density. Age will dictate the degree to how this program would be designed for you.

Now remember health is about so many things. Ensure you do the exercise you enjoy because moving is better then not and each way of training brings different variables to the table of our health.

This article points out the variables to bone and muscle mass for Osteoporosis and the best way to stay on top of Osteoporosis becoming a problem.

Things that can increase your risk of Osteoporosis are things such as inactivity, lack of protein and nutritional foods, genetics, smoking, being female, alcohol, vitamin D deficiency, calcium and magnesium deficiency.

Ways you can slow the onset of Osteoporosis are by visiting your physician and reviewing your medical history.

Having a physical examination; getting your blood and urine tested; and check your hormone levels, especially if peri-menopausal. Get enough calcium, vitamin D, magnesium and physical exercise. Be aware of your nutrition intake and that you are getting nutrient dense foods full of micronutrients, and ensure you are getting enough protein.

“Osteoporosis is treatable, if not preventable,” said Stuart J. Fischer, MD, FAAOS. “No matter your age, it’s important to take action to prevent bone loss and maintain bone density.”

References:

Oseteoprosis.ca. Facts and Stats. https://osteoporosis.ca/facts-and-stats/

Macro Brotto, Marco Invernizzi, Alex Ireland, Gordon L. Klein. Osteoporosis and the Role of Muscle. PMCID: PMC9271953. PMID: 35832428. Front Endocrinol (Lausanne). 2022; 13: 951298. Published online 2022 Jun 27. doi: 10.3389/fendo.2022.951298

E. Curtis, A Litwic, C Copper, E Dennison. J Cell Physiol. Determinants of muscle and bone aging. Author manuscript; available in PMC 2016 May 1. Published in final edited form as:J Cell Physiol. 2015 Nov; 230(11): 2618–2625.  doi: 10.1002/jcp.25001. PMCID: PMC4530476 EMSID: EMS64323 PMID: 25820482

Linda Denise Fernandes Moreira, MonicaLongo de Oliveira, Ana Paula Lirani-Galvao, Rosangela Villa Marin-Mio, Rodrigo Nolasco dos Santos, Marise Lazaretti-Castro. Physical exercise and osteoporosis: effects of different types of exercises on bone and physical function of postmenopausal women. Publication in this collection July 2014. Arq Bras Endocrinol Metab 58 (5) • July 2014 •https://doi.org/10.1590/0004-2730000003374

Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington, DC: National Academy Press, 1997.

Rude RK, Singer FR, Gruber HE. Skeletal and hormonal effects of magnesium deficiency. J Am Coll Nutr 2009;28:131–41. PMID: 19828898 DOI: 10.1080/07315724.2009.10719764

Tucker KL. Osteoporosis prevention and nutrition. Curr Osteoporos Rep 2009;7:111-7. PMID: 19968914 DOI: 10.1007/s11914-009-0020-5

Mutlu M, Argun M, Kilic E, Saraymen R, Yazar S. Magnesium, zinc and copper status in osteoporotic, osteopenic and normal post-menopausal women. J Int Med Res 2007;35:692-5. PMID: 17944055 DOI: 10.1177/147323000703500514

Aydin H, Deyneli O, Yavuz D, Gözü H, Mutlu N, Kaygusuz I, Akalin S. Short-term oral magnesium supplementation suppresses bone turnover in postmenopausal osteoporotic women. Biol Trace Elem Res 2010;133:136-43. PMID: 19488681 DOI: 10.1007/s12011-009-8416-8