Muscle Mass & Osteoporosis

By maintaining muscle mass, you can help stave off the onset of osteoporosis. With proper resistance training, you can strengthen your skeletal structure as well as resist the development of sarcopenia, which is the decrease in lean muscle as you age. Consult your physician before beginning any diet or exercise program.

Osteoporosis

Osteoporosis is the decrease in bone mineral density over time. While this is most common in women after menopause, it can affect anyone, regardless of gender. While there are several types of osteoporosis, all have many unfortunate traits in common, including increased risk of fractures. The risk of obtaining osteoporosis is increased in cases of malnutrition, vitamin D or calcium deficiencies, chronic alcohol abuse, extreme periods of being severely underweight and heavy metal toxicity, most notably cadmium.

Muscle Mass

Resistance training, assuming you perform it with both sufficient intensity and volume, increases lean muscle mass. Proper weight training based around compound lifts, which are lifts that work multiple muscle groups and stress the skeleton at the same time, promotes improvements in posture as well. Training with high intensity and short rest periods can actually stimulate the endocrine system to release higher levels of testosterone, which will help maintain muscle mass.

Training To Prevent Osteoporosis

Resistance training, in addition to building or maintaining muscle mass, improves specific bone mineral density. As you age, you need to perform weight-bearing exercises that stress the large joints of the body and the postural muscles. Exercises for the hips and legs and exercises that work the back as well as load the spine are the exercises that will fight the onset of osteoporosis, and in some cases, fight off some of the effects. Exercises such as the squat and deadlift as well as overhead pressing and rowing movements will not only build lean muscle, but will help maintain a strong, healthy skeleton.

Diet

Improvements in your diet can also help fight either the onset or the effects of osteoporosis. Foods rich in vitamin D, such as milk, are critical. Milk is also high in calcium, which is a vital element in maintaining bone mineral density. As you age, you may wish to supplement with calcium and vitamin D. A meta-analysis performed by Dr. Benjamin Tang of Nepean Hospital in New South Wales, Australia, supports the use of 1,200 mg of calcium and 800 IU of vitamin D per day, although supplementation on this level should be discussed with your health care provider.

References

• PubMed: Acute Testosterone and Cortisol Responses to High Power Resistance Exercise
• PubMed: Acute Hormonal and Neuromuscular Responses to Hypertrophy, Strength and Power Type Resistance Exercise
• PubMed.gov: Physical Activity in the Prevention and Amelioration of Osteoporosis in Women : Interaction of Mechanical, Hormonal and Dietary Factors.
• "Journal of Applied Physiology"; Invited Review: Aging and sarcopenia; Timothy J. Doherty; Oct. 2003
• PubMed.gov: Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial
• PubMed.gov: Use of Calcium or Calcium in Combination with Vitamin D Supplementation to Prevent Fractures and Bone Loss in People Aged 50 Years and Older: a Meta-analysis.