How to Use Yoga and Fitness to Combat Bone Loss Due to Ozempic

After age 50 the risk of having osteopenia is 50% of females, and only 13% have osteoporosis, but after age 65, almost 30% have osteoporosis.

The reasons for decreasing bone density with age are complex. Hormone loss, inactivity, poor nutrition, medications, and now we add weight loss.

Muscle mass and muscle health play a crucial role in maintaining bone health. Let’s explore how they are interconnected:

1. Strength and Bone Health:
   1. Regular exercise, including strength training, leads to stronger muscles. As your muscles grow stronger, they exert more force on your bones. This force stimulates bone remodeling, encouraging bone density and strength¹.
2. When you are overweight your muscles contain fat threads that weaken them
   1. Conversely, if you lead a sedentary lifestyle and your muscles weaken, the force they apply to bones decreases. Consequently, bones may become weaker over time¹.
3. Mechanics of the Muscle-Bone Connection:
   1. Muscles attach to bones via tendons. When muscles contract during movement or exercise, they pull on these tendons, which, in turn, tug on bones.
   1. This tension stimulates bone cells (osteoblasts) to build new bone tissue. The process ensures that bones remain strong and resilient¹.
4. Osteoporosis Prevention:
   1. Osteoporosis is a condition characterized by weakened bones and increased fracture risk. Strength training helps prevent osteoporosis by promoting bone density.
   1. Strong muscles lead to strong bones, minimizing the risk of fractures due to osteoporosis².
5. Balance and Stability:
   1. Muscles provide stability and balance. Well-developed muscles support proper posture and reduce the likelihood of falls or accidents.
   1. Falls are a significant concern, especially for older adults. Strengthening muscles through exercise contributes to fall prevention and overall bone health¹.
6. Nutrition and Hormones:
   1. Adequate protein intake is essential for muscle health. Protein provides the building blocks necessary for muscle repair and growth.
   1. Hormones like testosterone and growth hormone influence both muscle and bone health. Maintaining hormonal balance supports muscle development and bone strength³.
7. Weight-Bearing Exercise:
   1. Weight-bearing activities, such as walking, jogging, or weightlifting, enhance both muscle and bone health.
   1. These exercises stress bones, prompting them to adapt and become denser. Muscles work in tandem with bones during weight-bearing activities¹.

Obesity and long-term bone health has been a controversial topic. We decrease fracture risk primarily by increasing mechanical loading on the bone due to an increase in overall body mass. Obesity may also provide additional site-specific benefits to fracture risk beyond increased BMD such as increased adiposity at the thigh providing a “cushioning effect” in the event of a fall. But, in the real-life obesity increases the risk of fractures. The reasons obesity increases poor bone health is complex. Obesity is associated with an increased risk of falls, greater activity of daily living disabilities, greater mid girth which leads to systemic inflammation that increase bone resorption and negatively impact bone structure, and decreases vitamin d, and lowers the parathyroid levels.  

Yoga, positively impacts all of these areas. As yoga is a practice that combines physical postures, breathing exercises, and meditation, offers several benefits for mobility and healing, especially after falls and hip fractures. Let’s delve into how yoga contributes to improved well-being:

1. Enhanced Flexibility and Range of Motion:
   1. Yoga involves gentle stretching and poses that target various muscle groups. Regular practice gradually increases flexibility, making it easier to move joints through their full range of motion. This improved flexibility translates to better mobility in daily activities¹.
2. Strengthening Muscles and Bones:
   1. Many yoga poses engage muscles throughout the body. Weight-bearing poses, such as standing balances, help strengthen bones and muscles. Strong muscles provide stability and support, reducing the risk of falls and fractures².
3. Improved Balance and Stability:
   1. Yoga emphasizes balance and stability. Poses like the tree pose or warrior III challenge practitioners to find equilibrium. Enhanced balance reduces the likelihood of stumbling or falling, especially crucial for older adults or those recovering from hip fractures¹.
4. Mind-Body Connection: Mind-Body Connection:
5. Yoga encourages mindfulness and body awareness. Practitioners learn to listen to their bodies, notice areas of tension, and release them. This heightened awareness helps prevent overexertion and promotes safer movement patterns¹.
6. Stress Reduction and Relaxation:
7. Chronic stress can negatively impact mobility and healing. Yoga’s relaxation techniques, including deep breathing and meditation, reduce stress hormones, promote relaxation, and aid the body’s natural healing processes¹.
8. Bone Health and Osteoporosis Prevention:
9. Weight-bearing yoga poses stimulate bone density and promote bone health. While not a substitute for other interventions, yoga complements strategies to prevent osteoporosis and fractures³.
10. Post-Fall Recovery and Rehabilitation:
11. After a fall or hip fracture, gentle yoga can aid recovery. Modified poses, chair yoga, and gradual progression help regain strength, balance, and confidence. Yoga also supports mental resilience during rehabilitation⁴.

Remember that individual needs vary, and it’s essential to consult with a healthcare professional before starting any exercise program, especially after a fall or fracture. To review some of the information in this article consult the NIH article Weight Loss-Induced Reduction of Bone Mineral Density in Older Adults with Obesity – PMC (nih.gov)

Yoga classes led by experienced instructors can provide tailored guidance and ensure safety while reaping the benefits of this ancient practice, join Hatha Yoga and Fitness.

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1rehabilitation.cochrane.org2aarp.org3mayoclinic.org