Osteoporosis & Osteopenia Treatment in Brighton
Osteoporosis and Osteopenia are conditions that occur when bones lose minerals such as calcium more quickly than the body can replace them. The bones become less dense, lose strength and break more easily.
Bone is constantly being broken down and renewed. It is living tissues that needs adequate calcium and exercise to maintain strength, just like muscle. During the early years of life, we build more bone than we break down, leading to bone growth. Peak bone mass is achieved by about 25 to 30 years of age.
Sex hormones, such as oestrogen and testosterone, have a fundamental role in maintaining bone strength. The fall in oestrogen that occurs during menopause results in accelerated bone loss. During the first five years after menopause, the average women loses up to 10 per cent of her total body bone mass. There are a number of conditions and lifestyle factors which can heighten our risk to Osteoporosis.
Diagnosis
Currently, the most reliable way to diagnose osteoporosis is to measure bone density with a dual-energy absorptiometry scan or a DEXA scan. A DEXA scan measures the density of your bones at key sites including the spine and hip. The bone density at each site is presented as a t-score.
Normal: indicates healthy bones and a low risk of having a fracture, t-score > -1.0
Osteopenia: low bone mineral density, t-score= -1.0 to -2.5
Osteoporosis: porous bone, t-score < -2.5
It is important to note that most people will score differently at each of the sites measured (spine and hip), so you may fall into different categories at different sites. It can be helpful to know how you scored at different sites so we can target areas that need the most strengthening.
If you have had a DEXA scan performed, we ask that you bring the results along to your appointment, or alternatively, you can request your Doctor send them to us prior to your appointment.
The good news is that with the right exercise bone density can be improved!
Recent studies have demonstrated that strength training in the presence of Osteoporosis is both safe and highly effective. Results demonstrated improved bone mineral density as well as improved physical performance, following participation in a twice weekly targeted strength training program, in both men and women with diagnosed Osteopenia and Osteoporosis.
Better Bone Health – building strength, preventing falls.
Our “Better Bone Health” program, led by our experienced physiotherapists and dietitian, provides a personalized approach to strengthen your bones and improve your balance. Over a 12 week program, you’ll work with a physiotherapist in our rehabilitation gym on a program tailored to your individual needs and fitness level. This program gradually progresses to ensure constant improvement. Additionally, you’ll work with our dietitian, Amy Peng, to ensure your diet provides optimal nutritional support for your bones. It is recommended you see Amy during weeks 1-2, and then again during weeks 8-9.
Following assessment of your strength and fitness, exercises are tailored to your individual ability and progressed gradually. Balance and falls prevention training is also highly important in the presence of Osteoporosis and an integral part of your assessment and treatment plan.
Benefits of Better Bone Health:
- Improved bone mineral density: Studies have shown significant bone density improvement in participants following our program.
- Enhanced physical performance: Feel stronger and move with greater ease.
- Reduced risk of falls: Improved balance helps prevent falls, a major concern with osteoporosis.
- Personalized approach: We tailor the program to fit your specific needs and abilities.
Who should consider Better Bone Health?
- Individuals diagnosed with osteopenia or osteoporosis
- Those with a family history of osteoporosis
- Anyone who wants to proactively strengthen their bones for long-term health
It is never too late to start looking after your bones and take steps to reduce the risk of fracture in the future. Consuming adequate amount of calcium-rich foods, such as milk, cheese and yoghurt everyday can help prevent or slow down the progression of Osteoporosis. By age 65, both men and women lose bone at the same rate.
Protein also plays an important role in bone health as it helps build and repair bone tissue and muscles. Older adults have a high protein requirement due to the need to help maintain bone and muscle mass and reduce fractures. Did you know older adults need 1-1.5g protein/kg of body weight?
Here are some good examples of food that will give you both a protein AND calcium hit:
- One cup (250mls) of cow’s milk (300mg calcium and 8g protein)
- One cup (250mls) of calcium-fortified soy milk (300mg calcium and 10g protein)
- 100g of canned sardines or salmon with bones (540mg calcium and 21.5g protein)
- 100g firm tofu (make sure it includes calcium-sulphate, e516, in the label for 300mg calcium and 12g protein)
- 100g unsalted almonds (250mg calcium and 19.5g protein)
Unfortunately, most Australians don’t include enough dairy products in their diet and older Australians are finding it difficult to meet their protein requirements.
Take control of your bone health and invest in your future. Call Brighton Spine and Sports Clinic today to learn more about the “Better Bone Health” program!
