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Just to add a doctor's POV on all this, bone density has been studied more in women but is being studied now in men too.
Osteoporosis occurs most commonly in post-menopausal women, and we are learning more about when it occurs in men.
It is also associated with low body mass and seen in very athletic young women who lose their menstrual periods from not having enough body fat. Very strenuous athletics also puts a stress on bone and may cause elite cyclists(ie Tour riders) to loose calcium and maybe some of us avid non-professionals, ie triatheletes. Serious recreational cyclists should be careful about getting enough Calcium in their diets and Vit D(especially in the NW).
Peak bone mass usually occurs in the mid-30s and tends to decrease with age, especially in women. It is affected by calcium intake, Mg too, also Vit D, and very importantly stress to the bones. Genetics plays a huge factor also. Many Asian woman and men have low bone densities, as do women from Eastern European background. Also anyone who weighs 125 lbs or less has an increased risk for osteoporosis. On the other hand, many female runners I have as patients have great bone densities no matter what their age/size. Bone density can be improved at any age with wt bearing exercise/ wt training. Cycling is not very good in this respect though there is stress to the hips(and spine with standing). Cross training and adequate Ca/Vit D are important.
The most important take-home point: Anyone who has had repeated fractures(broken bones) for whatever reason should have a bone density test done(XR type of exam) and also a Vit D level(blood test). You should see an MD for this kind of evaluation.
Ellen Michaelson, MD
HealthMax, LLC
Primary Care Specialist
2456 NW Northrup, #1A
Portland, OR 97210
(503)274-0045
healthmaxpdx.com
-----Original Message-----
From: john
Sent: Sep 10, 2008 3:15 PM
To: obra@list.obra.org, MathewB@dowa.com
Subject: Re: [OBRA Chat] broken bones
Mmm, i have actually heard that dairy is more of detriment to building
bones than a help. Sure it has calcium, but that doesn't mean its
absorbable, supposedly stuff in cows milk hinders calcium absorption.
The dairy association though is big business and will have
studies and of course TV ads, that show the opposite. Green leafy
vegetables(daily) is a much better source, and in a form the human body
can absorb.
breaking bones is probably mainly a function of
how you hit the ground, ie.. how your bones get loaded with a force. In
your particular situations, you just hit wrongly.
Obviously
the best bet is to avoid crashes in the first place. Most people ride
too uptight and stiff and push too big a gear. Try to ride in front of
these sort of riders. As i get older too, i will back way off if I
start feeling uncomfortable... its just not worth it. I am constantly
reading body language , its part of the fun of racing and part of
becoming a good racer.
Next do weight training. Its not to to get you big muscles necssarily but to
stress your bones, joints, mucsles, tendons and given this stress, your bones/body will strengthen.
I
am not going to recall this exactly, but from research at OSU, et al,
maybe 5-6 years ago and previous, high bone density can most easily be
established only to mid 20's or so. up to that age, high stress, high
g loading, high impact can have huge effect on bone strength and
density, the human body responds really well... And then this will
then stay with you for the rest of your life.
After mid 20's or
so, the human body doesn't respond as well to the high stress
situations... meaning the bone density increase / response is a lot
less than when you were younger..
I kind of wish i had known
this when i was 20 or so, i would have done a hell of a lot more
weight training. I know my dad, had the snot worked out of him when he
was kid, ie throwing 80 lb hay bales off the end of a pitchfork 15
feet up, sort of work all summer long... and has had doctors, etc,
comment on how incredible sturdy his musculoskeletal system is... No
broken bones ever, not even when an out of control car, going over 60
mph, hit him and sent him flying 50 feet or so into the blackberry
bushes. He got up and walked out of the ditch and was milling around
when they went looking for a body...
My
opinion on this, then is, if you are are a teen or still in early 20's
or if you have a kid that is, physically work the snot out of them,
with work that takes a lot of strength...Yep menial hard labor. They
will thank you when they are older.
--- On Wed, 9/10/08, MathewB@dowa.com <MathewB@dowa.com> wrote:From: MathewB@dowa.com <MathewB@dowa.com>
Subject: [OBRA Chat] broken bones
To: obra@list.obra.org
Date: Wednesday, September 10, 2008, 7:28 AM
Morning,
This question is probably more for my doctor but I thought
id toss it out to obra as well.
Seems in the last 5+/- years every time I hit the deck I come
out with a broken bone. Ive been active in sports my whole life and have
never broken a bone until just the last few years ago. Now 35 im going on
3 breaks.
Back in the day I used to drink a few pints of milk a day
and now I barely get much at all. am I dairy calcium short?
Any thoughts/insight would be appreciated.
Cheers,
mathew braun
d
o w a319
sw washington street .
#200portland ,
or 97204p: 503.226.6950
f:
503.273.9192d:
503.419.0906m:
503.808.0495
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