Osteoporosis, weightlifting and diet: How do they all come together and help patients with osteoporosis?

Osteoporosis is a condition which shows weakening of bones, and can lead to an increased risk of fractures and an injury-susceptible skeleton. This disease is quite common in people of old age, revealing that osteoporosis has a connection to decreasing bone density in elders. Within the past decade, an increasing number of people are vouching for the efficacy of weightlifting in enhancing bone health and decreasing the impact of osteoporosis on their lives.

Osteoporosis is a progressive bone disease, which is characterized by an eventual decrease in mass and bone density, which makes its patients more likely to suffer from fractures with fragile bones. It often develops very slowly and silently, until a fracture occurs in the patient. Factors like aging, hormonal imbalances and processes, and a lack of physical activity can lead to osteoporosis over a long term.

Weightlifting, especially resistance-based training, shows positive effects on bone health. Mechanical loading imposed by weightlifting stimulates the cells in the body which are responsible for bone-forming (osteoblasts as they’re known in medical terms) which leads to increased bone density. Weight-lifting also increases muscle mass by promoting endurance, muscle strength, muscle power and the ability to do explosive movements like jumps even at old age. This allows the patients of osteoporosis to even prevent fractures by making them more alert and aware of how to act and prevent injury in difficult situations.

An ideal exercise routine for individuals with osteoporosis would include a combination of various different exercises which target both endurance and strength through compound movements (movement which involves multiple muscle types.) Moderate weights and higher repetitions can be very useful for people with osteoporosis as it does not put much pressure on the bones and allows for eventual buildup of strength.

While exercise is great for osteoporosis, to achieve full efficacy, one must consume the ideal foods necessary for someone trying to build muscle mass and bone strength as well. This means consuming enough calcium and vitamin D (regularly get your vitamin D checked, as most people tend to have low levels of it) even if that requires supplementation. It also involves high consumption of lean protein found in sources like fish, chicken, legumes, eggs and even dairy; lean protein helps build muscle mass while preventing fat gain (a significant issue in elderly societies.) Magnesium and vitamin K consumption should also be ideal, as they support bone healthy by increasing bone density and idealizing intramuscular mineralization.

All in all, combining weightlifting with a healthy diet can definitely help out people with osteoporosis to live their lives to the fullest.