POSTPARTUM & MENOPAUSAL OSTEOPOROSIS

Globally 200 million women have osteoporosis.

In the UK statistics show that 1/3 of women will sustain a fragility fracture (a fracture due to low bone density) in their lifetime.

75% of hip fractures are in women - the pain upon fracture causes decreased mobility, fear, increased dependence, and a notably reduced quality of life.

There's currently no screening for osteoporosis, despite it causing more deaths than breast cancer - it's a silent killer with no symptoms.

Although this disease is more prevalent with the ageing population, osteoporosis is not just an old woman’s disease.

It can be an issue throughout a woman’s life, as bone mineral density levels can change throughout a lifespan, especially when oestrogen levels are low and as we fail to move and load our bones sufficiently.

Some good examples of when oestrogen levels are low are during fertility treatments, when taking fertility medication, if you have endometriosis and are taking medication for it, if you’re postpartum and breastfeeding, and especially post menopause when your oestrogen levels have subsided.

This disease can affect so many of us, we need to be as proactive as possible in reducing its severity, impact on our lives and long-term health.

Often the first recommended step in the management of osteoporosis, is to increase calcium levels, both via diet and taking a calcium supplement – true - this is beneficial, but so much more can be done to stop this disease developing!

The problem with just taking on more calcium, is that calcium can only be absorbed alongside vitamin D and even then, excess calcium in the body is good for nothing.

To promote bone growth, our bone cells (osteoblasts and osteoclasts) need to be stimulated to remodel the bone and these cells are stimulated via load.

Wolff’s law states: “Our bones will adapt depending on the demand placed on them”.

By this he means how much load they are under, and it can go both ways; If you’re not loading your bone cells enough, your bone density will reduce.

Essentially Wolff is saying: “If you don’t use it, you’ll lose it!”

So, what are the best forms of exercise to help manage Osteoporosis?

My advice:

1 Impact training:

You need to challenge your body with the highest load it can clinically tolerate – This doesn’t just mean load via resistance - impact or impulses through the body are important too, so any kind of jumping you can tolerate, do it!

Failing that, any weight bearing exercises is great - brisk walking, climbing the stairs and even dancing!

2) Strength training:

If you have significant osteoporosis, you may be advised not to lift, to avoid chance of fracture but it’s the lifting which you need to be doing to help stimulate your bone growth - so advising someone against this can be more detrimental.

My advice would always be to work with a qualified professional (like me!) who can teach you correct lifting techniques and how to progressively load your muscles and bones.

Osteoporosis only improves by safely progressing load, technique is essential for this and will reduce the fear of injury.

3) Core strength / balance training:

To prevent a fracture, we need to prevent a fall and we do this by strengthening our deep core muscles and challenging our balance.

Appropriate progressive core exercises can serve to improve posture, spinal control, and pelvic stability, as well as rehabilitating lower back pain.

Balance is best challenged via single leg exercises – single leg balances and lunges are great examples.

If you want any more help with managing osteoporosis via exercise, please reach out – always happy to help.

Anna xx