About 34 million people in this country alone have low bone density and many over 60 have osteoporosis. But don’t expect bisphosphonate meds to strengthen your bones. Instead, they may raise your risk for fracture. Plus, most load-bearing exercises don’t provide enough of a load to help. STORY AT-A-GLANCE Internationally, osteoporosis affects 200 million women, including 1 in 10 women aged 60; 2 in 10 women aged 70; 4 in 10 women aged 80; and two-thirds of women aged 90. Across Europe, the rate of prevalence among men ranges between 6.7% and 6.9%
An estimated 34 million Americans also have low bone density, known as osteopenia, which raises your risk of fractures and may progress into osteoporosis
Bisphosphonate drugs prescribed for osteoporosis have been shown to weaken bone and cause microcracks that heighten your risk for atypical bone fractures
Nutrients that are important for healthy bone growth and strength include vitamin D, vitamins K1 and K2, calcium, magnesium, collagen, boron and strontium
Most load-bearing exercises fail to produce sufficient osteogenic load to trigger bone growth. Research suggests the load needed to trigger bone growth in the hip is 4.2 times your bodyweight. Blood flow restriction training is an alternative that not only appears to have a beneficial effect on bone health, but is also viable for the elderly and those who can’t lift heavy weights According to the International Osteoporosis Foundation,1 osteoporosis affects approximately 200 million women worldwide, including 1 in 10 women aged 60; 2 in 10 women aged 70; 4 in 10 women aged 80; and two-thirds of women aged 90. Prevalence in all age groups is far higher in women than in men. Across Europe, the rate of prevalence among men ranges between 6.7% and 6.9%….