How to avoid a future of assistive devices, a wheelchair, or being bedridden?
Karen Baltz Gibbs, Physical Therapist, Personal Trainer, Garage Training & Rehab Gym
The Oxford Dictionary defines Osteoporosis as “ a medical condition in which the
bones become brittle and fragile from loss of tissue, typically as a result of
hormonal changes, or deficiency of calcium or vitamin D.” The NIH (National
Institute of Health) states “ a bone disease that develops when bone mineral
density(BMD) and bone mass decreases, or when the quality or structure of bone
changes. This can lead to a decrease in bone strength that can increase the risk of
broken bones (fractures).”
Medication
The Mayo Clinic lists treatment when one receives this diagnosis as usually
medications called Bisphonates. These are, for example, Alendronate (Binosto,
Fosamax), Risedronate (Actonel, Atelvia), Ibandronate and Zoledronic acid
(Reclast, Zometa). Other treatments include Denosumab, hormone-related
therapy, and bone-building medicines like Teriparatide (Bonsity, Forteo),
Abaloparatide (Tymlos) and Romosozumab(Evenity). I am a Licensed Physical
Therapist cannot per my license make recommendations but I can say, know the
side effects and long-term effects.
Exercise
It is also recommended by your Primary Physician to exercise which is the place
where I can help you. You might ask, what exercise? First, it is important to know
how exercise strengthens your bones. When you are doing exercises, muscles pull
on your bones. As you get stronger, they pull harder, which your bones respond
by renewing and improving the strength/density of the bone. As you get stronger,
movement gets easier but you need to continue to increase the intensity of the
resistance. This is known as progressive resistance training. This is what research
shows to be the best type of muscle strengthening for bone strength. A Physical
Therapist like myself will evaluate the exercise levels that are appropriate for your
health and mobility.
Nutrition
Another big impact on your bone health is Nutrition. Your diet is not evaluated as
much as it should be. Yes, there is confusing information out there.
Unfortunately, those with special interests, specialized and limited
education. The best providers to speak about this are the Licensed Dieticians who
have a comprehensive knowledge about the history of nutrition. This is what I’ve
seen in the medical world where some providers stick to what they have been
told and don’t step out to look at what else has been researched about Nutrition.
What most people are told is to have a “Healthy, balanced diet and to eat foods
containing calcium and Vitamin D.” Dairy, green leafy vegetables, sardines, dried
fruit, and fortified foods are on the list. Again, just giving people this general
information like telling people to just exercise is not enough.
There are two groups of knowledge (Researchers, Scientists, and Medical Experts)
regarding consuming dairy for strong bones. The first group is most known for the
strong message that dairy should not be avoided, to prevent
Osteoporosis. The second group states that the prevalence of Osteoporosis is highest
in those who consume Dairy. I believe everyone has to do their research
regarding any diagnosis and treatment plan. Dr Google may confuse you and
provide you with too much information. If you have any questions about any area
of advice, seek out the experts.
In this pursuit of a better quality of life and health, let us get started with
evaluating where you are at right now. We will work on progressive resistance
training, fall prevention, and moving forward.
Live Inspired,
Karen Baltz Gibbs, PT, DPT, CSCS, CMP, LMT
Comments