Bone Health Matters; Understanding Osteopenia and Osteoporosis

Did You Know?

The best time to start looking after your bone health is right NOW!

Although bone density usually begins to deteriorate as we age, it can actually affect younger individuals too, which is why it's important to look after your bone health now, rather than later on in life.

This is because it becomes increasingly harder to maintain strong, healthy bones as we age. Bone health can deteriorate silently without symptoms and many people don’t know they have poor bone health until a fracture occurs.

Osteopenia and Osteoporosis are conditions that affect millions of people worldwide and can significantly impact independence, mobility and quality of life.

What Is Bone Health?

Bone is a living tissue that is constantly being broken down and rebuilt. During childhood and early adulthood, our bodies build bone faster than they lose it, therefore bone density increases. Peak bone mass is typically reached by our early 30's.

As we get older, our bones begin to break down faster than they can be rebuilt, causing bone density to decrease. If this loss becomes significant, it can result in Osteopenia or Osteoporosis.

What Osteopenia?

Osteopenia is lower-than-normal bone density. It is an early warning sign that bones are becoming weaker.

This diagnosis does not mean that you will definitely get Osteoporosis, but it does indicate an increased risk. Early intervention through exercise, nutrition and lifestyle modifications can help slow or prevent further bone density loss.

It's entirely possible to REVERSE this diagnosis before it reaches the

"point of no return"

What Is Osteoporosis?

Osteoporosis is a condition that is characterised by significantly reduced bone density and deterioration of bone structure. This makes bones more fragile and susceptible to fracture, even from minor falls or every day activities.

Most common fracture sites in Osteoporosis:

• Hip (Neck of Femur)

• Wrist

• Spine

• Upper Arm (Humerus)

Many people are unaware that they have Osteoporosis until they experience a fracture, which is why prevention and early intervention is important.

Who Is At Risk?

Several factors can increase the likelihood of developing Osteopenia or Osteoporosis, including:

• Increasing Age

• Being Female (especially after Menopause)

• Family History

• Low Body Weight

• Smoking

• Excessive Alcohol Consumption

• Physical Inactivity

• Poor Nutrition (especially with low Calcium and/or Vitamin D intake)

• Various Medications (such as long-term Corticosteroid use, medications that impact hormone levels or medications that affect nutrient absorption)

While some risk factors cannot be changed, many can be positively influenced through lifestyle choices.

Why Is Exercise Essential For Bone Health?

One of the most effective ways to maintain and improve bone health is regular exercise.

This is because bones respond to mechanical loading. When muscles pull on bones during exercise, it stimulates their cells to maintain or increase bone density. Research shows that appropriately prescribed exercise can:

• Slow age-related bone loss

• Improve bone density

• Increase muscle strength

• Enhance balance and coordination

• Reduce falls risk

• Improve independence and confidence

Not all exercise is equally effective though. You need to put healthy stress on your skeleton to get the greatest benefit to bone health.

Weight Bearing Exercises

Weight bearing exercises involve supporting your body weight while moving.

For example:

• Walking

• Climbing Stairs

• Hiking

• Dancing

• Jogging

Resistance Training

Strength training is also important for improving bone health.

You can strength train with:

• Resistance Bands

• Free Weights

• Bodyweight Exercises

Balance Training

Many fractures occur following falls, therefore it is important to maintain or improve your balance as part of your Osteoporosis management.

Balance exercise can include:

• Single Leg Stance Practice

• Functional Movement Training/Dynamic Balance

• Targeted Physio Exercises

Nutrition

It is important to back your hard work up with good nutrition to support bone health.

Key nutrients include:

1. Calcium

Calcium provides the building blocks for bone tissue.

Sources include:

• Dairy Products

• Calcium-Fortified Foods

• Tofu

• Leafy Greens

• Sardines And Salmon With Bones

2. Vitamin D

Vitamin D helps the body to absorb Calcium effectively.

Sources include:

• Sun Exposure

• Fatty Fish

• Fortified Foods

• Supplements

Having a healthy, balanced diet rich in proteins, vegetables and whole foods also helps support overall health.

When Should I Seek Help?

Professional guidance can make a significant difference if you have been diagnosed with Osteopenia or Osteoporosis, have experienced a fracture or are concerned about your bone health.

Physiotherapists can help by assessing your balance, strength, mobility and falls risk and then develop an exercise plan tailored to your specific needs and goals.

At Pro Perform Physiotherapy, we assist people of all ages to improve bone health, reduce falls risk and maintain mobility and independence.

Our physios can help you with:

• Understanding your bone health and risks

• Developing a safe and effective exercise plan

• Improving your strength and balance

• Building your confidence in movement

• Supporting your bone health long term

Local Physiotherapy In Woodvale

If you live in Woodvale, Kingsley or the surrounding suburbs and feel your bone health might be at risk, our physiotherapists can can provide expert knowledge and create a tailored plan to get your bone health back on track.

Don't Wait Until It's Too Late, Book Today!

Book an appointment at Pro Perform Physiotherapy in Woodvale for expert assessment and treatment. Call us on (08) 9309 3166 or book an appointment online today.