Researchers Show The Best Way To Reduce Osteoporosis
Risk
Weight-bearing regimen and calcium citrate proven
to increase bone mineral density Osteoporosis
International, the leading clinical publication
on the disease, published data from the Bone Estrogen
Strength Training (BEST) Study at The University
of Arizona which confirmed that a specific regimen
of weight-bearing and resistance exercises, combined
with calcium citrate supplement over four years,
provided significant improvement in bone mineral
density (BMD) of postmenopausal women at key skeletal
sites, whether or not they were on hormone therapy
(HT). The findings from this four-year study indicate
that the protective measures of adequate calcium
supplementation and resistance exercise improve
bone mineral density.
Women can lose 10 to 20 percent of their BMD
as they age, (80% of those affected by osteoporosis
are women), but the researchers found that on
average women following the exercise and calcium
regimen not only did not lose bone density, but
increased it by 1 to 2 percent. "The good
news is these long-term data confirmed the potent
combination of improved nutrition and increased
physical activity to prevent bone loss. The extended
use of calcium supplementation and exercise counteracted
the typical loss of BMD in women at this age,
in a regimen that women really can stick with,"
said Timothy Lohman, PhD, principal investigator
for the study, director of the UA Center for Physical
Activity and Nutrition (CPAN) and UA professor
of physiology. "This is quite significant
for younger women as well, as these exercises
and calcium supplementation can help build peak
BMD which may prevent health problems and osteoporosis
in the future." BEST Study Co-Investigator
Lauve Metcalfe, MS, director of Program Development
and Community Outreach for CPAN and an exercise
interventionist with the UA Department of Physiology,
added, "What sets this regimen apart is the
six specific exercises that help build bone in
the wrist, hip and spine-three key fracture sites.
This type of weight-bearing exercise now is proven
to be beneficial and represents a shift in prior
bone health recommendations. It previously was
thought that any type of exercise was helpful,
but now we understand that resistance and weight-bearing
exercise are essential." BEST Study participants
were coached in specific exercises aimed at building
bone in key fracture points of the wrist, hip
and spine. Women were encouraged to take two tablets
twice a day, morning and evening, to ensure at
least 800 mg of calcium. The balance of the remaining
recommended dietary allowance (RDA) of 1,000 mg
per day was to be supplied by their food intake.
The women who regularly took the recommended level
of 800 mg of calcium supplement daily and continued
to consume calcium in their meals showed greater
improvement than those who consumed less than
the RDA, and women who kept up the with the exercises
showed greater improvement than less frequent
exercisers.
In addition, the study reinforced evidence that
long-term, consistent calcium intake and exercise
are valuable, as they provided significant improvement
in BMD. The UA investigators developed the BEST
regimen, which they found effective in building
bone in typically vulnerable areas. The regimen
includes six core exercises: - Leg Press - One-arm
Military Press - Seated Row - Wall Squat and Smith
Squat - Back Extension - Lat Pull Down Study participants
did two sets of six-to-eight repetitions, three
times a week. Seven-to-ten minutes of cardiovascular
weight-bearing activity, such as stair climbing,
treadmill walking with a weighted vest and postural
stretches, round out the study regimen. Participants
lifted increasingly heavier weights, with the
amount of weight lifted in correct form emphasized
over number of repetitions. Building BMD is important
in preventing osteoporosis, which often results
in fractures of the hip, spine and wrist. Adequate
calcium intake and exercise throughout life help
prevent bone loss, and these measures also can
help the millions of Americans already diagnosed.
The best treatment is prevention, and women of
all ages should be concerned about their bone
health and take action to stay active and improve
their nutrition and bone strength.
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