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Yoga & Osteoporosis

July 26, 2016


Osteoporosis is characterized by decreased bone mass and poor bone quality. It leads to an increased frequency of fractures of the hip, spine, and wrist. Osteoporosis is a global public health problem currently affecting more than 200 million people worldwide. In the United States alone, 10 million people have osteoporosis, and 18 million more are at risk of developing the disease. Another 34 million Americans are at risk of osteopenia, or low bone mass, which can lead to fractures and other complications. This information was taken from the American Association of Osteopaedic Surgeons.

What causes Osteoporosis? Bones are alive in our bodies; just like our skin which is constantly regenerating; old bone cells are shed and new bone is constantly being built. For those suffering from Osteoporosis the old bone cells are shedding at a faster rate than new bone being built. This makes the bone more porous and prone to breaks and fractures.

Some of the causes include:

  • Sedentary lifestyle
  • Diet lacking in vitamin D, K, calcium, magnesium and silica
  • Lack of weight bearing activities
  • Low estrogen levels
  • Smoking
  • Excessive alcohol consumption
  • Small skeletal structure/frame
  • Caucasian, Hispanic, Native American, or Asian American ethnicity

To prevent Osteoporosis make sure your diet includes fresh vegetables, fruits, nuts and legumes that are high in calcium, magnesium, silica and vitamins D & K. Kale and other green leafy vegetables are great, cucumbers (with the skin) and plums are high in silica. Silica has a binding quality that strengthens bones. When I think of silica I think of a bamboo tree. It bends easily yet is extremely strong. This is what silica does for the bones. It is difficult to get vitamin D in the diet, go outside for 10-20 minutes and get some sunlight. Sunlight naturally produces vitamin D in our bodies.

There have been clinical trials and studies regarding yoga and Osteoporosis confirming that yoga can help to reverse the disease. Yoga is a great activity for maintaining and building strong bones. I have created several yoga sequences for my clients who suffer from Osteoporosis. These sequences include poses that are weight bearing, focus on elongating the spine, balance and strength. When you work personally with me I discuss your current fitness level and lifestyle. I then customize a program specifically designed for you. I would love the opportunity to work with you and help you reverse Osteoporosis.

For more information and a 45-minute consultation please contact me and let’s get started!

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