A Winning Formula to Fight Osteoporosis: Yoga and High-Intensity Strength Training

54 million Americans should be worried about fractures. The best way to fight osteoporosis: healthy diet, lifestyle, & yoga with strength training.

May is Osteoporosis Prevention and Awareness Month, a time to focus on this disease that affects millions worldwide.

Osteoporosis is more than just a disease of fragile bones. It's a silent threat that sneaks up on many, especially as our population ages. In the United States alone, 10 million Americans already live with osteoporosis, and a staggering 44 million have low bone density, putting them at risk for fractures. That's approximately 55 million Americans who should be concerned about the possibility of breaking a bone.(7)

Contrary to popular belief, osteoporosis isn't exclusive to women. While it's true that more women than men are affected, the statistics are alarming for both genders. One in two women and one in four men will experience a fracture due to osteoporosis, often without even knowing they have the condition.(7) Because osteoporosis is sneaky, it catches people off guard; we don't feel our bones weakening until a fracture occurs. Sometimes, even simple actions like sneezing can lead to a fracture.

Osteoporosis is porous bones; they break and falling and fractures are what make osteoporosis so perilous. The most common site for a fracture is in the spine. As people age, it's common to see rounded shoulders and slumping. Forward slumping puts a lot of pressure on the front of the vertebra and can cause a fracture. These are called wedge fractures, which lead to more pressure and curvature, increasing the risk of another fracture. Hip fractures, largely as a result of falls, are the second most common site, and they have terrible consequences for all aspects of life. Prolonged time in bed deconditions the body so much that muscles become weaker, sleep decreases, and the risk of infections increases. It affects mobility, slows digestion, and affects emotional well-being and social interactions.

THE GOAL IS PREVENTION

Fear of falling is a huge concern for those with osteoporosis, especially since one in four older adults experience falls annually. With aging comes sarcopenia, the loss of muscle mass and strength, that makes daily activities more complex and increases the risk of falls. Often, older individuals are afflicted with both osteoporosis and sarcopenia, collectively termed osteosarcopenia - a relatively new term.(9) It's crucial to address both muscle and bone health in prevention strategies, as they work together to support posture, balance, movement, and strength.

How well do you know your bones?

Bones are living tissues with a balance between bone formation and bone resorption that happens throughout life. They are composed of a protein matrix filled with minerals, notably calcium and phosphate. This structure provides bones with their strength and rigidity while allowing flexibility. Optimal bone density is crucial. The higher the bone density, the stronger and healthier the bones. While factors like age, genetics, and gender are beyond our control, exercise, diet, and lifestyle choices significantly impact bone health.

DIET FOR STRONG BONES AND MUSCLES

Proper nutrition is key for bones and muscles to stay strong. In addition to calcium and phosphate, Vitamin D stands out because it helps absorb calcium. I like to think of bones as a bank that stores calcium and phosphate. These minerals, regulated by hormones, are also important for other biological functions. If there is a short supply in circulation, then withdrawals are made. Too many withdrawals can lead to weakening. Protein is also essential for muscle growth. A diet rich in fruits, vegetables, olive oil, low-fat dairy, whole grains, fish, nuts, and legumes mirrors the benefits of the Mediterranean diet, promoting overall bone and muscle health.

LIFESTYLE FOR STRONG BONES

Maintaining strong bones involves lifestyle choices beyond nutrition. Excessive alcohol and coffee consumption can diminish bone density. Adequate sleep is crucial; studies show that women who report getting less than five hours of sleep have lower bone mineral density.(11) Long-term stress, pervasive in our modern lives, harms our health. It elevates cortisol levels in the blood. Cortisol affects pH levels, and calcium is needed to neutralize the pH; insufficient calcium circulation may lead to calcium withdrawal from teeth and bones. This is just one way stress wreaks havoc, so managing stress is imperative for preserving bone strength.

EXERCISE FOR STRONG BONES AND MUSCLES

Yoga for strong bones

Yoga has countless benefits for the body, mind, and soul, and when it comes to bone strength, studies demonstrate yoga's effectiveness in improving bone mineral density. Dr. Loren Fishman conducted a ten-year study with over 700 people, and the results are clear. Twelve poses selected to target common fracture sites were part of the study; the poses were held for about 30 seconds because holding a pose in the 12 to 72 second range is needed to stimulate the bone cells-osteocytes. Yoga helps with balance and posture, it increases range of motion and flexibility, it reduces stress, it has no impact, and it exerts hundreds of pounds of pressure on bones in a gradual way.

Resistance training for Strong Bones

Bones and muscles work together to help us balance, stand tall, and stay active. High-Intensity resistance training is a powerful way to strengthen bones and muscles, and the science of muscle strength is not new. Muscles and bones get stronger by stressing them with loads greater than daily activities or even treadmill walking.

Many healthcare providers encourage walking as a way to increase bone density, maybe out of fear, but in a review of studies, prolonged aerobic training (e.g. swimming, cycling, and walking) is widely beneficial to all body systems, but there is clinical evidence suggesting that none of these activities provide an adequate stimulus to bones.(3) Moderate-intensity resistance training exercises cannot generate enough mechanical strain to stimulate bone-forming responses.(10) In addition, High-intensity resistance training, characterized by slow, mindful movements ensuring full joint and muscle range of motion while reaching muscle failure, has never been associated with reported injuries. You'll get stronger with strength training, and the strength will also protect you from falls that cause the types of fractures seen in people with osteoporosis.(4)

Any form of exercise that you enjoy is preferable to inactivity. Still, after looking at the research, many people conclude that the combination of yoga and high-intensity resistance training is the best choice to prevent osteoporosis and improve bone density. These gentle yet extreme movements of yoga and resistance training can counter osteoporosis without aggravating osteoarthritis.

The holistic approaches of a healthy diet and lifestyle, together with exercise chiefly yoga and high-intensity resistance training lead not only to improved bone density and increased muscle strength, but an improvement in overall well-being.

Contact info@ameniayoga.com for yoga classes and high-intensity resistance training for osteoporosis!

Sources:

1.Fishman L. ,Saltonstall, E. Yoga for Osteoporosis. W.W. Norton & Company, New York, 2010

2.Florencio-Silva, R., da Silva Sasso, G.,Sasso-Cerri,E.,Simone's, M.,Cerri P., Biology of Bone Tissue:Structure, function, and Factors That Influence Bone Cells. PMID:26247020, 2015 https://pubmed.ncbi.nlm.nih.go...

3.Hong, A.R., Wan-Kim, S., Endocrine Metal. Effects of Resistance Exercise on Bone Health. Nov. 30, 2018 PMID: 30513557 https://www.ncbi.nlm.nih.gov/p...

4.McGuff, D., Little, J., Body by Science. McGraw Hill. 2009, pp. 106,107.

5.Muñoz-Garach, A.,Garcia-Fontana,B.,Muñoz-torres, M., Nutrients and Dietary patterns related to Osteoporosis. Nutrients. 2020 https://pubmed.ncbi.nlm.nih.go...

6.Older Adult Fall Data. Centers for Disease Control and Prevention cdc.gov https://www.cdc.gov/falls/data...Accessed April 2024

7.Osteoporosis Fast Facts Bone Health and Osteoporosis Foundation.bonehealthandosteoporosis.org. https://www.bonehealthandosteo... Accessed January 2024.

8.Osteoporosis and Spinal Fractures.orthoinfo.aaos.org https://orthoinfo.aaos.org/en/... Accessed April 2024

9.Paintin, J.MD.,Cooper, C.,Dennision, E., Osteosarcopenia.May 2018. PMID: 29727228 https://www.ncbi.nlm.nih.gov/p...

10.Shepherd, P., Yakovenko. A., Deep Fitness. North Atlantic books, Berkeley,CA, 2021. pp. 95-109

11.Swanson, C, MD., Sleep Disruptions and Bone Health: What Do We know So Far? Current Osteoporosis Reports. June 2022. PMID:35488985. https://pubmed.ncbi.nlm.nih.go...

12.Watson, S.L., Weeks, B.K.,Weiss,L.J. Horan S. A., Beck,B.R., Heavy resistance Training is Safe and Improves Bone Function and Stature In Post Menopausal Women With Osteopenia and Osteoporosis : LIFTMOR Trial Osteoporosis International. 2015. PMID:28975661 https://pubmed.ncbi.nlm.nih.go...

13.Yi-Hsueh, L, PhD, Rosner, B. PhD, Chang,G,MD., Fishman, L., MD., Phil, B.,Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss. Topics in Geriatric Rehabilitation PMID: 27226695. 2016. https://pubmed.ncbi.nlm.nih.go...

14.11 Ways to Increase Bone Density Naturally. Medically reviewed by Bard,S., medicalnewstoday.com https://pubmed.ncbi.nlm.nih.go...