It’s often referred to as a ‘silent disease.’ That’s because the first indication you have osteoporosis may be a bone break (most commonly in the wrist, shoulder, hip, or spine) when you least expect it. The fracture may be the result of something as small as a knock, or a fall from standing height. Because of the fragility of bones affected by osteoporosis, the result can be much more serious than would normally be expected.
Bone health is the result of special cells known as ‘osteoblasts’ and ‘osteoclasts,’ working in tandem. Osteoblasts form new bones and build up the growth in the bone we already have. Osteoclasts, on the other hand, dissolve away old and damaged bone to make room for the healthy, new bone cell provided by the osteoblasts. This parallel work is initiated by osteocytes – bone cells which keep tabs on the forces being experienced by your bones. When you have a fracture, for example, osteocytes call in the dissolvers (the osteoclasts) to clear away the damaged bone, then invite in the osteoblasts (the repairers) to lay down healing new bone tissue. It’s such an astonishing ‘dance’, it’s almost impossible to believe it could ever go wrong. But it does – which is where osteoporosis comes in. Current thinking suggests the delicate interplay between the various bone cells gets out of balance so either the dissolver cells (osteoclasts) have the upper hand, or the repairer cells (osteoblasts) go into semi-retirement. Or both – the jury is still out on that one. Unfortunately, the result (bone fragility) is the same.
If you find the bone cell dance fascinating, what is even more amazing, is the approach to fighting back against osteoporosis. Anyone who’s ever been diagnosed with osteoporosis (or osteopenia – the beginning stages of the disease) is understandably shaken. So much so, they may initially find themselves too nervous to engage in their usual daily activities such as walking, playing sport, or venturing into the garden to do some digging. But here’s the thing, while we may be afraid to move as we once did (for fear of initiating a fracture), the less we move, the weaker our bones grow. Conversely, the more we work out safely (always consult your GP before embarking on an exercise routine), the stronger our muscles and bones become, and the better our balance becomes, too.
Exercise and bone health works like this: the more we engage in weight bearing exercise (activity where you are working against gravity), the more we build muscle, and the stronger muscle becomes. The stronger your muscle becomes, the more it pulls on your bones. In response, your bones are forced to grow stronger to bear the strain. Muscle also helps us to balance, and to regain balance should we start to fall. Impact based exercise (such as walking, running, dancing, and jumping) plays an important part in bone building. That’s because, the more stress we place on our bone through this kind of activity, the more the osteoblasts are triggered into action.
In conjunction with professional medical advice, we can discover the best forms of exercise to help us fight against osteoporosis. An important part of that advise will focus on enjoyment of exercise, because unless we enjoy what we do, we’re unlikely to continue with it in such a way it will benefit our bone health. Some seniors have discovered bone building activities have brought a new dimension to their lives. It may be they’ve joined a walking group, a seniors’ gym class, or a Scottish country dancing club. Along with the bone health this introduces, comes new friendships, fitness and a growing confidence in physical activity. All of which bring greater satisfaction with life.
A diagnosis of osteoporosis (or osteopenia) can at first feel overwhelming. Yet, turn it on its head, and bone fragility in older age can be viewed as a new beginning.
