Osteoporosis causes the bones to become weak and brittle and a woman’s risk increases with age, especially after the menopause.  The good news is that a well-designed exercise programme, alongside a healthy diet rich in bone building nutrients, such as calcium and magnesium, can minimise the effects or reduce the risk of developing osteoporosis when you get older.  

Exercise is a vital component in reducing your risk of osteoporosis. Research has shown that regular exercise can decrease bone loss, increase bone density, and reduce the risk of fractures because bone is living tissue that responds to exercise by becoming stronger. You know that your muscles get bigger and stronger when you use them. Bones are similar; they get stronger and denser when you make them work. And ‘work’ for bones, means impact, the weight of your body, or more resistance.   By learning the basic principles of the following safe, effective exercises to prevent osteoporosis you can begin your lifelong journey to good health. Not only will it help reduce your risk of osteoporosis, but it will improve your overall fitness and quality of life.

Both weight-bearing and resistance exercises can help to increase bone density. Weight-bearing exercises refer to activities where the weight of the body is transmitted through the bones, working against gravity. Your bones respond to this force by growing stronger. Walking, jogging, dancing, hiking, stair climbing and other aerobic exercises are all examples of weight-bearing exercises. Bike riding and swimming are not weight-bearing. Weight-bearing exercises should be performed at least three to five times per week. The goal is to work up to 45 minutes or more per session but just 30 minutes of weight-bearing exercise daily benefits not only your bones, but improves heart health, muscle strength, coordination and balance. Those 30 minutes don’t need to be done all at once; it’s just as good for you to do 10 minutes at a time.

 

Walking is an excellent weight-bearing exercise. Studies have shown that women who walked briskly achieve gains in bone density. To maximise the benefit of your walk try the following:

 

– Warm up by walking at a slow-to-normal pace for five minutes.

– Increase speed gradually until walking briskly.

– Always make sure comfortable talking is possible while walking.

– Try to keep walking at a level that can be maintained for at least 20 minutes.

– Work up to a 45-minute walk.

– Cool down with a five-minute slow walk.

– Perform gentle stretches before and after walking.

 

Resistance exercises generate muscle tension on the bones which in turn strengthens the muscles and stimulates the bones to grow stronger. Exercising with weights or resistance bands are examples of this type of exercise. Resistance exercises should be performed two to three times a week but before you begin exercising with weights, it is important to perform the exercise without weights to make sure you can do it using proper mechanics and without pain.

 

Studies have shown that post-menopausal bone density benefits most from low-repetition, high-weight training programmes rather than high-repetition, low-weight programme. Individuals with osteoporosis and those at risk should therefore perform no more than one set of eight to ten repetitions of an exercise. Optimally, they should strive to achieve three sets of an exercise with a one- to two-minute rest interval between sets. Once ten repetitions can be performed easily, the weight and not the number or repetitions should be gradually increased in order to continue to build bone density.

 

Other types of exercises that are important for osteoporosis prevention and treatment include postural, stretching and balance exercises. Postural exercises decrease harmful stress on the bones, especially the spine. By performing these exercises, you can reduce your risk of spinal fractures and the rounded shoulders commonly seen with osteoporosis.  Stretching the muscles of the chest and strengthening the back muscles help promote good posture. One example is a shoulder stretch. In this exercise, you pull your shoulder blades together while visualising your spine stretching up and lengthening. Balance exercises help maintain equilibrium and can reduce the risk of falling. Yoga positions are excellent for balance, stretching and yoga.

 

If you already have osteoporosis, you might wonder whether you should exercise at all. My answer for most women is YES, but do make sure you speak to your doctor to learn what types of exercises you can safely do to preserve bone and to strengthen your back and hips.

 

Exercise Tips:

• Even if you do not have osteoporosis, you should check with your health care provider before you start an exercise programme.
• Remember to warm up before starting and cool down at the end of each exercise session.
• For the best benefit to your bone health, combine several different weight-bearing exercises. As you build strength, increase resistance, or weights, rather than repetitions.
• Remember to drink plenty of water whenever exercising.
• Vary the types of aerobic exercise that you do each week.
• Combine weight bearing and resistance exercise with aerobic exercises to help improve your overall health.
• Exercise with a friend to help you keep going and to provide motivation for both of you.
• Add more physical activity to your day; take the stairs instead of the lift,  park further way from where you are going and if you work in a office walk to see your colleague rather than emailing.
• Vary your routine and make exercise fun so you are more likely to stay interested and continue.

Known as the nectar of Aphrodite, the goddess of love, from whom aphrodisiacs got their name, honey is about as sensual as aphrodisiacs get. Honey is also mentioned in the Karma Sutra and the Arabian love manual The Perfumed Garden where it is recommended that a glassful of thick honey or honey mixed with spices be drunk by a man to make him more attractive and to give him the energy and endurance for sex. Nutritionally, honey is rich in energy boosting carbohydrates, which will help give you more stamina for love making and vitamins, minerals and amino acids and antioxidants which can help fight the damaging effects of free radicals. Plus, ever since Cleopatra started the trend, it’s been used as a skin softener to enhance beauty and is still used as an ingredient in moisturizers today. Steer clear of heavily sweetened and processed honey though and go for organic, instead bearing in mind that generally the darker and clearer the honey the richer it is in health and libido boosting antioxidants.

Discovered in 1922 during experiments on rats, this powerful antioxidant contains tocopherols, a Greek word meaning to bear children. Scientists discovered that rats without vitamin E in their diet became infertile. In a preliminary human trial, infertile couples given vitamin E (200 IU per day for the female and 100 IU per day for the male) showed a significant increase in fertility.  Vitamin E’s beneficial role in female reproductive health has since been backed up by more recent research and it has even been suggested that it may reduce age related ovarian decline (where the numbers of eggs are less because the woman is older).

For men, like other antioxidants, vitamin E combats free radicals. High levels of free radicals can lower sperm count, so it is important to ensure adequate intake of antioxidants, especially vitamin E. Research suggests that the antioxidant activity of vitamin E may make sperm more fertile. An interesting study looked at men with good sperm counts but low fertilisation rates during IVF treatments. These men were given vitamin E each day. One month after starting treatment the fertility rate increased from 19 percent to 29 percent.

 

If you have been diagnosed with unexplained infertility I recommend that you and your partner take vitamin E supplements. If you have had a miscarriage you should also both take a vitamin E supplement because it can help prevent abnormal clotting. Studies have shown that giving vitamin E to both partners can result in significant increases in fertility.

 

Symptoms of vitamin E deficiency include irritability and anaemia. You and your partner should take 200-300 ius of natural rather than synthetic vitamin E a day. Normally natural and synthetic vitamins are of equal value but vitamin E is different because the natural and synthetic forms are structurally different. A study in the American Journal of Clinical Nutrition looked at the effect of giving both natural and synthetic vitamin E and found that the absorption rate of natural vitamin E was more efficient than the synthetic. The natural version of vitamin E is called d-alpha-tocopherol and the synthetic is called dl-alpha- tocopherol.  (The Fertility Plus for Women and Fertility Plus for Men supplements I use in the clinic both contain 240ius of natural vitamin E – see the Resources Page).