Yoga Can Prevent & Stop the Progression of Osteoporosis.
What is Osteoporosis & Osteopenia?
Osteoporosis (osteo-bone, porosis-porous) is the most common bone disease that occurs when your body gets rid of more bone than it is creating, causing bones to become weak, porous and prone to fractures-especially in the wrists, hips and spine.
Osteopenia is the state of bone density before it becomes osteoporosis. It’s the midpoint between having healthy bones and having osteoporosis. The bones are weaker, but not at the state where they break easily. Proper lifestyle changes focused on healthy eating, movement, weight-bearing exercises like Yoga and weight lifting 3 times a week will keep your bones dense and prevent osteopenia from becoming osteoporosis.
Causes & Risk Factors
Our bones are usually at their densest in our 30’s, and if osteopenia and osteoporosis are to occur, it will likely happen after 50.
Some people are genetically prone to it, with a family history of the condition. You’re also more likely to get this bone-thinning disease if you’re a woman, and it will cause approximately half of women age 50 and older to break a bone. Men can get osteoporosis, but 80% of sufferers are female, seeing that women typically have smaller, thinner bones and because estrogen production drops sharply after menopause. Estrogen protects against bone loss.
(i) Medical Causes
Certain medical conditions or treatments can trigger the disease:
· Eating disorders such as anorexia and bulimia can starve your body of nutrients needed to keep bones strong. A young adult that struggles with a long duration of an eating disorder can develop osteopenia and osteoporosis.
· Untreated celiac disease. People with this condition can damage their small intestine by eating foods with gluten in them.
· Rheumatoid Arthritis
· An overactive thyroid. Too much thyroid medication can also play a role.
· Chemotherapy. Radiation exposure can have an effect.
· Certain medications. These include steroids and some anti-seizure drugs.
(ii) Lifestyle Causes
Unhealthy diet.
A lack of calcium and/or vitamin D.
Lack of exercise, especially weight-bearing exercises like strength training and Yoga.
.Smoking.
Excessive consumption of alcohol.
Detection & Diagnosis
Osteoporosis is a disease that takes years to develop without any warning, which is why it’s often called the “silent” disease. There may be no detectable symptoms until you fracture a bone or discover a rounding of the upper back from asymptomatic vertebral fractures.
These fractures usually happen in the hip, spine, wrist or shoulder, and are called fragility fractures. A fragility fracture occurs spontaneously or quickly from simple activities such as reaching, bending, twisting, coughing, or sneezing. Fractures generally do not happen in these situations in people with healthy bones.
However, once your bones are weak, you may have Osteoporosis symptoms and signs that include:
A stooped or hunched-over posture.
Back pain, caused by a fractured or collapsed vertebra.
Loss of height over time.
A bone fracture that occurs much more easily than expected.
A bone density test is the only test that can diagnose Osteoporosis before you fracture or break a bone. The simple, 10-15 minute, painless test can tell you if you have normal bone density, low bone density (Osteopenia), or Osteoporosis.
A T score measures the results of the bone density tests:
Normal bone density- T-score of -1.0 or above
Low bone density or Osteopenia- T score between -1. and -2.5
Osteoporosis- T score of -2.5 or below.
All asymptomatic women should obtain a bone density test at 65 years of age, men at 70 years. Anyone with any of the risk factors should speak to their doctor to get a test. Bone density tests should be a regular part of health screenings.
Yoga can help prevent & manage bone disease.
When bones are put under safe strain, they stimulate bone growth. This is why Yoga helps prevent Osteopenia and Osteoporosis and is an excellent addition to a treatment plan should you have one of these conditions.
Gentle Yoga can help to ease symptoms, improve bone health, and lower your risk of complications. It also helps improve flexibility, stability, and agility. These benefits make daily movements easier, improve coordination, and reduce your risk of falling.
(i) Precautions
It’s critical for anyone with Osteoporosis or Osteopenia to obtain a thorough medical assessment and get their doctor’s permission to practice Yoga and specific advice about the types of movements that should be avoided.
Those with Osteopenia can practice a broader range of poses requiring deeper spinal movements than those with Osteoporosis.
With those for whom Osteoporosis has led to thoracic kyphosis (rounding of the upper back) or fractures, Yoga should be approached with particular caution.
In cases of advanced Osteoporosis, Yoga postures may be inadvisable. Non-weight-bearing activities like swimming, water aerobics, or cycling with a stationary bike may be the only exercise the bones can tolerate.
Students who have been given their doctor’s permission to practice Yoga should always let their teachers know about their condition and their doctor’s recommendations.
(ii) Yoga Asanas (postures)
Always use caution when moving in and out of poses.
It’s important to do weight-bearing Yoga poses, but avoid postures that put stress, strain, or pressure on your bones. This can lead to bone fractures and falls.
Gently modify poses and be careful when doing poses targeting your spine, hips, and thighs.
If you have Osteoporosis:
Avoid:
· Forward bends-standing and seated that involve spinal flexion.
· Deep backbends like full cobra or bow.
· Deep side bends.
· Deep twists.
· Deep hip openers like square and shoelace yin postures.
Do:
· ½ standing or seated forward bends that avoid spinal flexion.
· Gentle backbends like the sphinx and ½ locust.
· Gentle side bends.
· Gentle twists with only slight spinal rotation from a reclined or seated position.
· Gentle hip openers like goddess or diamond pose.
· Standing balancing postures like the tree-ensuring you are standing next to a wall or chair if you lose your balance.
Yoga Postures that are Beneficial for Osteoporosis
The standard medical recommendations for Osteoporosis and Osteopenia are medication, calcium and vitamin D supplements, avoiding alcohol and tobacco, and drinking plenty of water to prevent falls caused by dehydration, and to include at least 90 minutes a week of weight-bearing muscle-strengthening exercise.
Be well.
Anita
DISCLAIMER; The information provided on County Yoga Loft’s website blog is for general health care informational purposes only. All information on the site is provided in good faith. However, it should not replace consultation or advice from a physician and/or other healthcare practitioners. The use or reliance of any information contained on this site is solely at your own risk.
Resources:
1. Picture credit-National Osteoporosis Foundation
3. National Osteoporosis Foundation
4. WebMD