Osteopenia and osteoporosis are conditions that are characterized by a loss of bone density.
Osteopenia- An earlier stage of the disease in which the body reabsorbs bone quicker than new bone is laid down.
Osteoporosis- The progressed form of the disease in which the bones have thinned significantly, contributing to pain, postural changes, and fractures
This thinning is most likely to occur in the vertebral bones in the front of the spine, the hips bones, and the wrists. These conditions are so common that it is expected that 1 in 3 women and 1 in 5 men will suffer from an osteoporotic fracture some time in their lives. If you are over 50, especially if you are female, it is a great idea to consider your risk of developing osteoporosis, and what you can do to improve your bone density and minimize the risk of a fracture as you age. Other risk factors for osteoporosis include having a small frame, having low estrogen (perhaps related to a surgery or a medication), and prolonged use of corticosteroid medication.
It is important to be aware of your bone mineral density as you age by asking your doctor for a DEXA scan. There are also medications that can be prescribed that help bone density, so discuss this option with your doctor if you are at risk of osteoporosis. Lifestyle factors such as adequate dietary intake of calcium and vitamin D (which we can also get from sunshine), and avoiding smoking and drinking can help prevent loss of bone density.
While people at risk of osteoporosis should be mindful about how they move, it is crucial to participate in regular physical activity to keep muscles and bones strong. Weight-bearing exercise is incredibly important for maintaining bone density, as bones adapt to the forces they are subjected too. It is also important to train your balance, as falls in the elderly are commonly associated with fractures.
A regular yoga practice can be an excellent way to improve strength of the bones and muscles, as well as body awareness, balance, and coordination, all critical factors for avoiding falls and fractures. Discuss with your provider how you might develop or modify your yoga practice to maximize bone density and minimize risk of a fracture.
Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team