Bone is a living tissue. The processes of bone building and bone breakdown are lifelong processes. However, when bone breakdown exceeds the body’s ability to build bone, bones get thinner and weaker. Contrary to what most people think, bones are not solid structures. They are made up of a network of bone cells, known as trabeculae. These trabeculae form a structure similar to a sponge. As a person ages this trabecular structure thins resulting in osteopenia, which refers to a thinning of the bone, which may eventually lead to osteoporosis, which is the term for bones that are thin and weak enough to easily fracture. While this is a normal process, it can lead to both minor and major fractures which can effect quality and length of life. For most people bone building, through calcium deposition, is predominant up to around age 30, when this process slows down. After that age, bone breakdown begins to outpace bone building and bone loss begins to occur. Although both genders can be effected, women are more at risk for osteoporosis and related fractures due to the decrease in estrogen that occurs at menopause.

Medical research has shown that a person who fractures a major bone, such as the hip, may not recover function enough to live independently again, and may end up being admitted to a nursing home. Osteoporosis-related fractures also can lead to death. New research shows that people who experience an osteoporosis related fracture, are about 10X more likely to die in the month after the fracture than people like them who do not sustain such a fracture. While the rate of death is at its highest right after the fracture, it remains higher than normal even after the fracture is completely healed. You can read this research study at the link below. Warning – there are lots of graphs and numbers!

So, you ask, “What can I do to decrease this risk?” The Mayo Clinic has some good information on their websites related to osteoporosis and bone health as does the National Institutes of Health. I’ve given you links below.

A few key take-aways: Nutrition: Adequate nutrition, especially vitamin D and the mineral calcium, are important in building bone. So eat that good Vermont cheese and yogurt and get out in the sun when you can. Talk to your primary care provider about whether you need supplementation with either of these nutrients and how to best get them into your body!

Activity: The other key is activities to improve bone density, mobility, strength and balance. Yoga has been shown to be a great way to improve each of those things. Yoga also helps with mood, sleep, and other measures of well-being – so BONUS! Valley Soul’s Yoga for Healthy Bones is dedicated to helping people maintain bone strength while improving their balance, mobility, and strength. Our other yoga classes include many of the same elements. You may want to try our Gentle Yoga if you are new to yoga! Consistency is important –so I hope to see you on the mat!

Namaste, Claire

Mayo Clinic. Tips to Keep Your Bones Healthy. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060#:~:text=Weight%2Dbearing%20exercises%2C%20such%20as,one%20alcoholic%20drink%20each%20day.

National Institutes of Health. Osteoporosis. https://www.niams.nih.gov/health-topics/osteoporosis#:~:text=Osteoporosis%20is%20a%20bone%20disease,of%20fractures%20(broken%20bones).

Rosenfeldt E., et al. (2023) Excess mortality following a first and subsequent osteoporotic fracture: a Danish nationwide register-based cohort study on the mediating effects of comorbidities. https://rmdopen.bmj.com/content/9/4/e003524