Training for those old lady bones - what does research actually tell us about exercising for bone health?
Jameela Jamil, Girls Gone Wrong and Fucking Jumping Jacks
The internet went wild recently after Jameela Jamil posted about the results of a recent bone density scan.
Comments were eventually limited due to people (cis men) saying things like
‘Just go to the gym to lose weight and eat a proper diet! Take supplements etc. How hard is that?’
le cry. Some of my clients who dieted to extremes for years of their lives suddenly felt a flush of panic, hence why I made a quick Instagram post about dieting and bone health, with details on how to look after your internal calcified stick collection.
Some of my community have asked me to go into even more detail, so here I am writing this weeks Subsnack on all things sexy strong bones to make sure your creaky rack stays rock solid.
We are going to look at menopause and why this is making everyone create menopause specific workouts for bone health, what research actually says about exercise and bone health and the key takeaways for you to look after your sexy skel.
First things first, lets clear up some language.
Sarcopenia, osteoporosis, and osteoarthritis are distinct medical conditions, primarily affecting older adults, but they involve different aspects of musculoskeletal health. It’s good to know the differences because they’re all slightly, well different.
**Sarcopenia**
**Definition**: Sarcopenia is characterised by the progressive loss of skeletal muscle mass and strength, which can significantly affect physical functionality and increase the risk of falls and fractures. I mention sarcopenia because it can lead to decreased bone density, resulting in things like osteoporosis.
**Causes**: It results from a combination of factors including aging, reduced physical activity, inadequate nutrition, and hormonal changes.
**Osteoporosis**
**Definition**: Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both, resulting in bones that are weak and may break from a fall or, in severe cases, from sneezing or minor bumps.
**Causes**: Factors include hormonal changes (such as decreased oestrogen in women after menopause), dietary deficiencies (especially calcium and vitamin D), and a sedentary lifestyle.
**Osteoarthritis**
**Definition**: Osteoarthritis is a form of arthritis that features the breakdown and eventual loss of cartilage in one or more joints. Unlike osteoporosis, which affects the bones, osteoarthritis affects the cartilage, the slick, cushioning surface on the ends of bones where they form a joint.
**Causes**: It is caused by the aging, and partly genetics, and isn’t ‘wear and tear’. Our joints aren’t like car tyres that wear down and need replacing. They’re complex living tissues that our bodies constantly repair and maintain. Osteoarthritis happens when our bodies can no longer do this effectively. So, it’s not an inevitable part of getting older. It’s an active disease process.
**Other Factors Impacting Bone Health**
**Nutrition**: Adequate intake of calcium and vitamin D is crucial for good bone health. Other nutrients, like magnesium and vitamin K, also play important roles.
**Physical Activity**: Regular exercise, especially weight-bearing and strength-training exercises, helps build and maintain bone density.
**Lifestyle Choices**: Smoking and excessive alcohol consumption can negatively affect bone health.
**Hormonal Factors**: Hormones, such as oestrogen in women and testosterone in men, are critical for bone density and strength. Conditions that alter these hormones, like menopause and hypogonadism, can impact bone health.
Menopause
A paywall is now in effect. It takes a long time to sift through research and read the boring bits.