How To Reverse Osteoporosis? 3 TIPS TO IMPROVE YOUR BONE DENSITY AT ANY AGE!

How To Reverse Osteoporosis?

Thank you for joining us on today’s livestream where we talked about 3 tips to improve your bone density at any age. There are certain risk groups to low density but there are things you can do to avoid getting low bone density in the future.

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Why is bone density important?
It’s essentially the strength of your skeleton, so your bone density is very important. Especially in ladies it’s more important when your oestrogen plays a big role in your bone density. In your younger years you lay down about 35% of your bone density. Building it up while you’re in your early teen years is going to be beneficial so you can afford to lose it later in life. If you have young children or grandchildren, it’s really important that they get enough calcium, vitamin D and exercise. If you’ve led an inactive lifestyle, your bone density may be lower than normal. You can arrange a DEXA scan through your healthcare provider if you’re concerned, privately they’re not too expensive.

Improving Levels of Vitamin D
Spending time outside helps your body develop vitamin D on its own. Vitamin D affects 5% of all our bodily gene processes so it’s vital to your health. It’s a very inexpensive supplement as well to buy from a health food shop. In the UK, it’s worthwhile supplementing this from September through to March as we struggle to get enough sunlight here.

Increasing Calcium Intake
A study increasing consumption of calcium from 40mg to 800mg a day in post-menopausal women there was a big difference in their bone density.

Joint/Load Specific Adaptation
In the Back In Shape program, you’ll see that we recommend load bearing exercises. Load stimulates two sets of cell that break down and rebuild bone tissue. If you’re doing these types of exercise you will stimulate your bone development to improve bone density. Phases 2 & 3 will include exercises that will help you to build bone density in the lower back and hips. Everyone should be doing these types of exercises as it’s very important.

The questions we answered today were:

Is swimming a good way to build bone density?
Not really, in swimming you’re not getting the loading. It’s good for cardiovascular fitness but you should combine it with joint loading.

Is rambling good for bone density?
It would be good, but combine it with loading for the best results.

Can you consume too much Vitamin D or Calcium?
Yes you can but definitely look at the recommended daily allowance of your supplement. If you’re part of a risk group do consult with your GP.

Is just walking enough to build bone density? What are the safest exercises to start with if your condition is particularly bad?
Not really, the whole point of walking is that it’s lower impact. It does depend on where you’re at with your recovery. If you’ve got bad back pain and you’re struggling to get around then forget about bone density for the meantime and focus on phase 1 for a couple of weeks. You can progress onto phase 2 where you can work on those loading exercises.

Is the load bearing exercise advice still standing if you suffer from arthritis?
Yes, you will still need to do that. Wear and tear accelerates with lack of movement. If you stop moving as frequently because your range of movement is challenging then you’ll gradually move less and less.

Are we against foam rolling?
Not generally, we generally prefer massage guns as they’re much more effortless. If you’ve ever foam rolled, you’re trying to relax but because you’re rolling yourself it’s quite arduous. You’re less likely to do it if it’s hard. Massage guns are effortless, easier to stick to and faster results. If someone has back pain it’s going to be much more challenging to foam roll as well.

I’m getting clicking in my hips when doing the exercises, is that normal?
Yes it can be normal, the hips aren’t really a smooth area so it might just be the tendons flicking over bone. You may be able to find a range of movement where that doesn’t happen. Generally, if it’s not hurting it’s ok.


#BackInShape #BoneDensity #Osteoporosis