Healthy Bones What’s new? Petra Riedel-Willems January 22, 2009.
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Transcript of Healthy Bones What’s new? Petra Riedel-Willems January 22, 2009.
Understanding Bone HealthUnderstanding Bone Health
Bone is living tissue
Functions of bone are:• Storing minerals
• Making red blood cells
• Providing skeletal foundation for movement & posture
• Anti-gravity device
Bone is stronger than steelBone is stronger than steel
Bone - tensile strength around 20,000 psi
"Mild" steel - tensile strength of 70,000 psi
BUT: Steel is about 4.5 times heavier than bone.
Bone is actually stronger than mild steel
on a per-weight basis.
Medications Depleting BonesMedications Depleting Bones
• Corticosteroids
• Glucocorticoids
• Thyroid replacement hormones
• Antacids
• Proton pump inhibitors
• Chemotherapy
Diseases That Deplete BoneDiseases That Deplete Bone
• Digestive Disorders - Celiac Disease
- Crohns, Colitis
- Irritable Bowel Syndrome
• Endocrine Disorders
- Pituitary gland
- Thyroid gland
- Parathyroid gland
Life Style Choices That Life Style Choices That Deplete BonesDeplete Bones
•Smoking•Alcohol
•Caffeine•Lack of calcium and vitamin D•Lack of sleep - Stress•Highly Acidic Diet – sugar, animal protein, refined carbohydrates
New recommendations: 1,000-1,200 mg/day for women 50 + 500 mg/day for men
Calcium Supplement - Carbonate - Citrate - Lactate and Gluconate
Good Sources of Calcium - Dark green vegetables - Almonds – soaked
How much Calcium?How much Calcium?
• Carry up to 80 pounds on their heads
• Walk for miles
BUT
• Bone density lower than in the West
YET
• Very low fracture rate (1%)
Women in Rural AfricaWomen in Rural Africa
• Impact - experience of bearing weight - vibration
• Posture - stability - flexibility
• well-coordinated movement
• Balance - resourcefulness of coping with equilibrium
What affects resilience in bone?What affects resilience in bone?
Weight-Bearing ExerciseWeight-Bearing Exercise
• Exercise that forces your body to support your full weight
• 20-30 minutes at least three times a week
• Examples – Walking – Dancing
– Jogging – Tennis
– Climbing stairs
Other ExercisesOther Exercises
Strength & Balance
- Swimming
- Bike-riding
- Weight-lifting
- Tai Chi
Posture & Flexibility
- Yoga
- stimulating bone strength
- through natural movement & weight-bearing posture
- develops an organization of posture that is well-aligned
Bones for LifeBones for Life®®
Developed by Ruthy Alon
Trains optimal human biomechanics
The Bones for LifeThe Bones for Life®® Program Program
- Strengthens bodies- Reverses bone loss - Coordinates movement as nature intended - Promotes a spontaneous, springy walking style - While restoring health and - Boosting our “biological optimism”
- Uprightness
- Flexibility
- Stability
- Reversibility
- No compression
- No pain
Elements of Good Posture Elements of Good Posture
- Domino Effect : Coordination of all body parts into a consistent alignment
- Ready to Fall: Ready to respond to environment directly
Dynamic Alignment Dynamic Alignment
Changing Posture is DifficultChanging Posture is Difficult
- Emotional state is expressed in bodily organization
- Attachment to body patterns & emotions
Safety - Safe transmission of force without shearing stress
in joints
Comfort - Nervous System learns better
BFL’s Main ConcernsBFL’s Main Concerns
- Walking - Pushing
- Running - Pulling
- Jumping - Carrying weights
- Moving to and from the floor
Essential Functions
- Incremental
- Sequential
- Learning in approximations
- Easy to learn & do at home
How is it done?How is it done?
ResearchResearch
Does BFL help with Osteoporosis ?
Bone Mineral Density (BMD) improved
in a statistically significant way
in 31 female participants, aged 28 - 69 years old,
who worked with Ruthy Alon for four months,
meeting three hours per week.
SummarySummary
In BFL, you will learn gradually and safely how to:
- Stimulate your bone strength - Experience Biological Optimism of a reliable skeleton
- Coordinate a springy and dynamic walk - Align posture into safe weight-bearing uprightness
- Develop your skill of restoring equilibrium - Enhance the pleasure of moving