Frequently Asked Questions About Osteoporosis

Your bones are what give your body its structure.

Not only do they give your body structure and support, but they also protect your internal organs.

However, we don’t often think much about bone health.

Thanks to the marketing efforts of the dairy industry, you probably know that you need calcium to build and maintain strong bones.

Maybe you’re even aware that getting enough vitamin D helps your body use calcium more efficiently.

But there’s more to bone health than that.

Osteoporosis is a condition that results in decreased bone mass, which can lead to several health issues, including bone fractures.

Here at Capitol Physical Therapy, we want to help you maintain your bone health.

We also offer physical therapy for seniors to help build your bone strength and support bone health as you age.

Whether you’re healing from a fracture or just trying to prevent it from happening in the first place, we can help.

Keep reading to find out the answer to some the most common questions about osteoporosis.

RELATED ARTICLE: Wolff’s Law And How Your Bones Grow

What’s The Difference Between Osteoporosis Vs Osteoarthritis?

Osteoporosis and osteoarthritis are often confused because they have similar names.

They are, however, two completely separate conditions.

Osteoporosis is a disease which is characterized by decreased bone mass.

It often goes undetected until it results in a bone fracture.

Osteoarthritis, on the other hand, is a degenerative disease which affects the joints.

Effects of osteoarthritis include pain of the joints and bone tissues, due to the thinning of cartilage.

Can Men Get Osteoporosis Too?

Osteoporosis is more commonly found in women, however, that doesn’t mean men are immune to it.

While associated with lower levels of estrogen in women, decreases in testosterone can cause bone density loss in men.

Approximately one in eight men over fifty years of age has osteoporosis.

Does Osteoporosis Mean I’m Not Getting Enough Calcium?

If you have osteoporosis, it may mean that you’re not getting enough calcium.

However, it could also mean your body isn’t properly absorbing the calcium it does get.

Additionally, there are other possible reasons for developing osteoporosis.

These can include:

• Not getting enough exercise
• Smoking
• Drinking too much alcohol
• Family history of osteoporosis
• Low levels of vitamin D
• Certain medical conditions
• Being on medications which can result in bone loss

Do Soft Drinks Make Osteoporosis Worse?

If you enjoy the occasional soft drink, it’s probably not going to have much of an effect on your osteoporosis.

However, soft drinks can contain phosphoric acid, which can lead to high levels of phosphorus.

A 2006 study by Kemi Et. Al. suggests that high phosphorus intake is associated with lower calcium levels, but research is still ongoing into this topic.

If your soft drinks are caffeinated, keep in mind that there may also be a risk of bone loss associated with high levels of caffeine.

Finally, some people believe that carbonation in soft drinks can have a negative effect on bone density.

There is, however, no connection between carbonation and bone loss, and some mineral waters may actually improve bone health.

Does Having Children Increase Your Risk Of Osteoporosis Later In Life?

Although some bone loss can occur during a pregnancy, any losses are generally regained after giving birth.

When you’re pregnant, you absorb more calcium to meet your growing baby’s needs.

Some research suggests that the more pregnancies one has, the more protection they will have against osteoporosis and bone fractures.

If you are pregnant, or nursing a new baby, it’s important to get enough vitamin D, calcium, and exercise to keep your bones healthy.

Talk to a physical therapist to help determine which exercises are safe to engage in during your pregnancy.

Can Losing Weight Increase Your Risk Of Osteoporosis?

There is some risk of increased bone loss when you lose weight.

If you are overweight or obese, however, your risks from conditions such as diabetes or heart disease are also a concern.

Generally the benefits associated with reducing the risks of these conditions will be greater than the risks of losing some bone density if you lose weight.

If you are trying to lose weight for any reason, there are steps you can take to protect your bone density.

These include:

• Potentially getting a bone density test
• Support your bones with weight bearing and muscle strengthening exercise
• Set healthy and realistic weight loss goals
• Ensure you’re getting enough vitamins and nutrients, especially vitamin D and calcium
• Limit your alcohol intake
• Avoid smoking

Why Is Physical Activity So Important For Managing Osteoporosis?

If you have osteoporosis, or are worried that you’re at risk for developing it, exercise can play an important role in managing the condition.

Exercise can help you in a variety of ways, so let’s take a look at some of them.

One of the biggest causes of bone fractures in people with osteoporosis is slips and falls.

Regular exercise can help improve balance and reduce your risk of falls.

Furthermore, it can help strengthen your bones and help you become less susceptible to breaks.

What Sort Of Exercises Are Good For People With Osteoporosis?

If you have, or are at risk of developing osteoporosis, you’ll want to be sure to incorporate both resistance training and weight bearing exercises into your routine.

Resistance exercises are also known as muscle strengthening exercises.

Increasing muscle strength will improve your ability to perform daily tasks, such as lifting your grandchildren or bringing in groceries.

Increasing your strength can allow you to live independently for longer as you grow older.

Strength exercises can include the use of equipment such as free weights, resistance bands, or weight machines at the gym, or they can be done with your own bodyweight alone.

Examples of bodyweight exercises to help maintain your bone strength include:

• Push ups
• Leg lifts
• Squats
• Hamstring curls
• Foot stomps

Weight bearing exercises are exercises in which you stay upright while moving against gravity.

The simplest example of this, and something you’re probably already doing, is walking.

Other examples include outdoor activities like light jogging or hiking, or other activities such as climbing stairs and aerobic activities.

Higher impact activities do come with an increased risk of falls, so be sure to assess which are right for you.

If you’re unsure about an exercise, discuss it with your physical therapist before starting something new.

For people with osteoporosis, it’s best to avoid exercises which involve rotating your body, such as sit ups, yoga poses, which involve twisting, or golf.

If you are looking to create an exercise plan to help you manage your osteoporosis, Capitol Physical Therapy is here to help.

RELATED ARTICLE: How To Prevent Injuries When Lifting Heavy Objects

Book Your Appointment With Capitol Physical Therapy Today

Confused about what exercise routine will be best to help you build strong, healthy bones?

Worried about exercises that could potentially make things worse?

Have you had a fall, and want to take steps to prevent it from happening again?

Our physical therapy clinics serve clients in the Washington, DC and Upper Marlboro, Maryland area, and we can help.

We have a team of skilled physical therapy professionals who will work with you to create a treatment plan for your individual needs.

We can help you build and maintain strong healthy bones, recover from a break, or work to prevent future falls and injuries.

Book your appointment with Capitol Physical Therapy today.