Ellen Michaelson
There are a few other important issues about bone density(BMD) which
peaks in our early-mid 30s, and then begins to drop. As a physician with
many athletic patients and women, I deal with issues of low BMD every
day. I have looked at the issue with regard to serious cyclists like
most of us in OBRA. A few yrs ago, most of the literature was on elite
athletes like Tour riders and they do in fact lose BMD. There is now
some data on the likes of us.
Many of us are probably not taking in enough Calcium and Vitamin D. The
sun acts on the skin to convert inactive Vit D into active Vit D.
Without adequate Vit D, we will not absorb the calcium we need to make
bone. The osteoporosis experts say we need 1000 mg Ca/day (1200-1500 for
menopausal women) and 1,000 units/day of Vit D 3. Multivitamins only
have 400 units Vit D, only`160 mg Ca. There is a lot of Vit D deficiency
in the NW--I identify it every day in my office. Because many of us are
so active, we may need even more Calcium(not clear how much).
Weight bearing* and strength training are, as have been noted here, very
important. But Ca and Vit D are also. Vit D 3 can be bought at any
pharmacy--200 tabs costs about ~$12. Calcium can be taken in many
forms(including diet--milk, yogurt, cheese--also high in saturated fat
so go for the *nonfat/lowfat*). Calcium often comes alone or with Vit
D(200-400 units). The RDA for Vit D has been 400 units for yrs. All the
experts say it should be 1,000 units but the politics of the food
industry haven't made the change as yet.
*Most runners I see have excellent BMD so it's not clear to me that
running doesn't help the spine. BMD measurements are taken at both the
spine and the hip.
Ellen Michaelson, MD
Seth Hosmer wrote:
> Your bones, like all structures in the body, are dynamic. They respond to the conditions placed on them, and adapt accordingly. Bone density loss occurs in the general population when there is not adequate stress on the musculoskeletal system. There are also nutritional (e.g. Vitamin D deficiency) and disease states that contribute to bone density loss.
>
> The stresses that most effectively maintain bone density are compressive and bending forces, though torsional forces can also contribute. Any activity that provides these types of forces of adequate magnitude will maintain bone density.
>
> There are different types of bone in the body. Your femur, for example, is primarily cortical (compact) bone. This type of bone does not respond as quickly to loading (or lack of loading) as the other type of bone, which is cancellous (spongy) bone...found in places like the spine.
>
> If you want to maintain your bone mass, you must have weight-bearing of adequate magnitude in the upper and lower body. Running etc would be good for leg bone mass, but does not help spinal bone mass. For that, you would have to do something like strength training.
>
> Shameless plug - we offer Kettlebell classes at HPChiro that can help you maintain your bone mass and build strength and endurance. Kettlebells are an excellent way to strengthen your core and make you a "complete" athlete rather than just all heart lungs and legs.
>
> Back to bone density (mass). Peak bone mass is built by your 20s. After that it is largely a race to stop bone loss as it is generally accepted that you can't exceed the peak bone mass that you built by your 20s. If you are over 30, that makes it even more important to maintain.
>
> Bottom line - like most everything else in your body, use it or lose it. If you do not do dynamic weight bearing activity of a certain magnitude, your bone mass will gradually decline making you more susceptible to fractures. The most effective way to add dynamic and adequate-magnitude forces to your bone structure is strength training.
>
> Seth Hosmer, DC, CSCS
> HPChiro.com
> blog: http://www.hpchiro.com/blog/
> _______________________________________________
> OBRA mailing list
> obra@list.obra.org
> http://list.obra.org/mailman/listinfo/obra
> Unsubscribe: obra-unsubscribe@list.obra.org
>
>