New Secrets for Stronger Bones

[KayaTran]

Latest research offers more ways to beat osteoporosis

You already know that weight lifting strengthens bones. But now we know which exercises work best to stop bone loss and whether weight loss can harm your bones.
Researchers at the University of Arizona in Tucson examined 266 postmenopausal women for a full year. Half of them did resistance and weight bearing exercises; all were taking calcium supplements. Here's what the results showed that you should do:
PonderHRT and exercise
Sure, your bones are better off if you exercise than if you don't. They're also better off if you take hormone replacement therapy (HRT) than if you don't. But the women who are best off are those who do both. If you're wondering which works better, it's a tie. Exercise was better at strengthening the hipbone, but HRT worked better on the spine. Incidentally, the combination of HRT, exercise, and calcium supplementation looks like the best bet of all.

Do your squats.
Some bones proved more responsive to exercise than others. Why? "It's probably due to the types of exercises done", says study author and physiology professor Tim Lohman, PhD. In particular, squats and leg presses have a strong impact on the hip area, whereas it's harder to strengthen the spine through exercise.
Also, the more weight the women lifted, the greater the hip benefited-which is tremendously important, because it's the bone most prone to fractures. A routine of 2 sets of 6 to 8 reps is recommended, and the weight you lift should be heavy enough so the last 2 or 3 repetitions are tough.

Maintain your weight.
If your're already in a healthy range, don't lose more weight. Thought we don't exactly know why, women who lost more than 10 lbs of body weight loss bone density as well. There may be a relationship between between fat loss and bone loss, but more research is needed to find out why. The good news: those who slimmed down but were on HRT still gained bone mass.

Stay emotionally fit.
The women with the highest vitality enjoyed the most benefit to their bones. Depression, which is known to alter body chemistry, appeared to have a negative effect in building bone strength.

Eat all the essentials
Calcium isn't the only nutrient essential for strong bones. Though we need more research to identify other specific bone building nutrients, the women in this study who ate the healthiest, most well-rounded diets benefited more in bone health, says Dr. Lohman.


(Presented at the American College of Sports Medicine annual meeting, May 2001)
By Linda Mooney