Big Bad Bones for Life
Though more prevalent in women, osteopenia and osteoporosis are serious risk factors for an ageing population. Because demineralization of the bone was observed in malnourished populations it was for a long time assumed that these conditions were strictly due to nutritional deficiency. As a result, calcium supplementation was recommended for women as they aged.
We have since learned that calcium supplementation may contribute to osteophytes and even arterial plaque and that it is best to get your calcium from food sources and balance it with a healthy dose of vitamin D (sunlight). It turns out that bone mineral loss in populations that are not malnourished is a result of insufficient mechanical stress.
Two types of stress are required for bone health
Specifically, for bone health two types of stress are required. The first is the tension created by load bearing. This does not mean bicep curls with the 10lb dumbbells but heavy deadlifts, back squat and Olympic lifts that put the whole skeleton under load and recruit the majority of your skeletal muscles. The action of the tendons straining on the bone signals your body to buttress the bones with thicker mineral deposits.
The second type of force essential to bone health is impact force produced by running and jumping. While heavy lifting strengthens bone specifically at the tendon attachments, running and jumping stimulate deep bone mineralization that heavy lifting cannot. Cycling, swimming and rowing are all great cardio exercises, but none provide the impact forces required to maintain bone health.
Of course, if you already suffer from osteopenia, it may be frightening to consider impact exercises or heavy lifting. But instead of avoiding these, start small and build from there. When Iron Dam, the recipient of 2 hip replacements started at Empower in her 70’s nine years ago, she jumped from the floor onto the 2” thick tatame mats on box jump days. These days it is not uncommon to see her jumping up to a 12” box! The key isn’t doing too much too early; it is steady measured progress. Start where you are safe and build from there.
Another day I’ll discuss how most of the chronic health issues we face today are illnesses of comfort. We’ve deprived ourselves of the stressors necessary (heat, cold, hunger, exertion) to stimulate the health benefits that protect us from disease. If you reside in Canada your osteopenia is probably not caused by malnutrition but insufficient loading and impact.
Osteopenia is reversible
The good news is it is reversible! Last week I was greeted with a lovely morning email from a member reporting her Dexa scan results after 2 years training at Empower. The triggering factor that brought her to us was an alarming Dexa scan that showed she had developed osteoporosis in her spine and hip and the doctors wanted to prescribe medications. She came to Empower hoping to find a medicine-free method to preserve her skeletal health. She was justifiably nervous about heavy lifting and impact activities, but she had the courage to try. She is a diligent athlete who attends consistently and always works hard. She also adopted better nutritional practices to support her musculoskeletal health.
And two years later she was pleased to report a 20% increase in her spinal bone density and an 8% increase in bone density in her hip. Her doctor was surprised and pleased as she no longer qualifies for the diagnosis of osteoporosis. Hopefully, with her continued dedication she won’t just ward off osteoporosis but continue to build robust bones that will support healthy aging and protect her from fall injuries that plague so many people.
Keep lifting. Keep running. Keep jumping. If your bones are already fragile and you are afraid, talk to your coach. We will help you select safe, small doses to gradually build your tolerance over time. Skeletal decline is not inevitable; it is a choice. Let us help you!
The workout for Monday, June 30
Warm Up
1 min each:
Deadbugs
Windshield Wipers
Bird Dogs
Kneeling Hip Hinges
Supine K2E
Hanging Knee Raises
RDLs
Tech
WOD
21-15-9
DL @255 (approx 70% 1 rpm)
K2E
