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BONE HEALTH & OSTEOPOROSIS

If you are concerned about your bone density, speak with your doctor about it. Your doctor may recommend a DEXA scan, and they will be able to go over recommended management options including medication if necessary. They will discuss the importance of appropriate exercise and nutrition and should provide you with a list of recommended specialists who can help you. The physical therapists at Rose City Physical Therapy are well versed in managing age related osteoporosis as well as bone injury related to the Female Athlete Triad and would be happy to help you develop a safe exercise routine focused on improving your bone strength.. We also have collaborative relationships with nutritionists in the Portland area that are well educated on managing bone health.<br>

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BONE HEALTH & OSTEOPOROSIS

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  1. BONE HEALTH & OSTEOPOROSIS

  2. Weweretaughtfromayoungagehowimportantitistohavestrong,healthybones.Infact,almost90% of yourbonemassisgainedbythetimeyouare18.Andmaxdensityisreachedbythelate20’s. Unfortunately,weakbonesareextremelycommon – especiallyaswegetolder.Osteoporosisoccurswhen yourbodydoesnotmaintainahealthybonedensityfromeitherabsorbingtoomuchbone,notcreating enoughnewbone,oracombinationofthetwo. Thisarticleprovidesinformationonthemorecommonlaypersonperspectiveofosteoporosis – that relatedtoaging; aswellaspoorbonehealthintheenduranceathlete. OSTEOPOROSISRELATEDTOAGING Osteoporosisismorecommoninwomen,butitalsooccursinmen.Around50% ofwomenand25% of menhaveanosteoporosisrelatedfractureaftertheageof50.Oneofthereasonswomenhavean increasedriskofosteoporosisismenopause.Estrogenhasaprotectiveeffectonbonestrength,andasthe bodystopsproducingasmuchestrogenduringmenopausetheriskforosteoporosisincreases.Another riskfactorforosteoporosisisage.Aswegetolder,theriskincreases,especiallyovertheageoffifty. Thegoodnewsisthereareavarietyofwaystomaintainthebonestrengthyoucurrentlyhaveandfurther reducetheriskoffracturesbymakingsureyourbonesareasstrongaspossible.Receivingadequate nutritionaswellasmakingsuretotaketherecommendedamountofVitaminDandcalciumarethefirst linesofdefenseagainstboneloss.VitaminDisnecessaryforyourbonestogothroughtheprocessof remodelingasithelpsyourbonesprocesscalcium.WithoutVitaminD,calciumisnotabsorbedand utilizedinourbody.HencewhymilkandcalciumsupplementsarefortifiedwithVitaminD. Thereisevidencethatexerciseinadulthooddecreasestheriskoffracturesevenifbonedensityisonly maintainedandnotimproved.TheAmericanCollegeofSportsMedicinehasspecificrecommendations regardingexerciseforadults.Resistanceexercisessuchasweightliftingarerecommended2-3timesper weekfor30-60minutes.Impactexercisessuchaswalkingorrunningarerecommended3-5timesper weekalsofor30-60minutes.Theserecommendationscanbeveryhelpfulwhendeterminingyour exerciseplansfortheweek.Bonehealthisdeterminedbyhowdenseyourbonesare.Bonedensityis generallymeasuredbydualenergyx-rayabsorptiometry,alsoknownasaDEXAscan.

  3. OSTEOPOROSISINTHEATHLETE Whileosteoporosisisgenerallythoughtofinindividualsofincreasedage,thereisanothergroupof womenwhoareathighrisk.Adolescentandadultpremenopausalfemaleathletes,especiallyeliteor multi-sportathletes,areatanincreasedriskforwhat’sknownastheFemaleAthleteTriad.TheFemale AthleteTriadiscomposedofthreeinterrelatedparts:amenorrheaorirregular/lightmenstrualcycles, disorderedeatingorlowenergyintake,andlowbonedensityrangingtoosteoporosis.Thetriadisdefined onaspectrum,andallthreecomponentsdonotneedtobepresentbeforeinterventionisessential. Sportsinwhichaleanphysiqueisbeneficialforperformance,suchasdistancerunning,gymnastics, ballet,andcheerleadinghaveahigherincidenceofparticipantsatriskfortheFemaleAthleteTriad.Eating disordersincludinganorexianervosaandbulimiacausethebodytobeatanutritionaldeficitandcan impactthebody’sabilitytomaintainbonehealth.Ascalciumisrequiredforessentialbodilyfunctions,if enoughisnotconsumed,thebodywilltakecalciumfromthebones.Thiscausesweakbonesand increasesfracturerisk. Definedeatingdisordersarenottheonlycauseofnutritionaldeficits.Thereareathletes,especiallymulti- sportathletes,whoburnanimmensenumberofcaloriesperdayandmaysimplynotrealizetheyarenot eatingenoughtomaintainanutritionalandcaloricbalancetokeeptheirbodiesproperlyfueled.Caloric deficitscanleadtoabnormalmenstruationoramenorrhea.Thisisawarningsignofnutritionaldeficits,but italsomeansthatthebodyisnotproducingasmuchestrogen,whichwaspreviouslydescribedasan essentialcomponentforbonedensityregulation. ItisimportantthatathletesaswellastheircoachesareawareofthesignsandsymptomsoftheFemale AthleteTriad.Thetriadincreasestheriskofstressfracturesfromoveruseaswellasmoreseverefractures fromfalls.Offurtherconcern,adolescentgirlswithoneormorecomponentsoftheFemaleAthleteTriad arenotabletoadequatelybuildupstrong,healthybonesduringthemostimportanttimeperiodforthis.If thisconditionisnottreated,theseyoungwomenmaybeatanincreasedriskforlowbonedensityrelated fracturesfortherestoftheirlivesasitismuchmoredifficulttoimprovebonedensityafteryoung adulthood. Ifyouareconcernedaboutyourbonedensity,speakwithyourdoctoraboutit.Yourdoctormay recommendaDEXAscan,andtheywillbeabletogooverrecommendedmanagementoptionsincluding medicationifnecessary.Theywilldiscusstheimportanceofappropriateexerciseandnutritionandshould provideyouwithalistofrecommendedspecialistswhocanhelpyou.ThephysicaltherapistsatRoseCity PhysicalTherapyarewellversedinmanagingagerelatedosteoporosisaswellasboneinjuryrelatedto theFemaleAthleteTriadandwouldbehappytohelpyoudevelopasafeexerciseroutinefocusedon improvingyourbonestrength..WealsohavecollaborativerelationshipswithnutritionistsinthePortland areathatarewelleducatedonmanagingbonehealth. Original Source: https://rosecitypt.com/bone-health-osteoporosis/

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