Strength Training Can Build Postmenopausal Bone

[anthrax]

another good reason for the oldest of you to train

New findings add weight to the idea that postmenopausal women can boost their bone density with strength training.

In fact, the study found, the more weight women lifted over a year, the greater the increase in bone density, at least around the hip area.
[...]
Certain exercises that target these muscles, like squatting with weights, appeared most effective at building bone density in the trochanter.

"Because the performance in one exercise may depend on success in others," they write, "a well-balanced strength-training program still provides the most sensible approach to an osteoporosis prevention program."

SOURCE: Medicine & Science in Sports & Exercise 2003;35:10-17.

 

[Robert Jan]

print out, pin up in docs office and osteoporosis clinic

 

[MS]

Add this one to the docs office waiting room:

"Researchers who
conducted a recent prospective study of older adults reported that animal protein had a protective role for bone, especially in elderly
women, whereas plant protein was negatively associated with bone mineral density................... Other studies confirm the beneficial effect of increasing dietary protein intake in older women to reduce bone mineral density loss and risk of fracture, suggesting that emphasis should be placed on promoting
adequate protein intake in elderly women."

http://aje.oupjournals.org/cgi/content/full/155/7/636

 

[JJFigure]

I think this means the women of Elite are gonna be kickin' ass well into their old age.

I'm sending these to my Mom, BTW. I've been working on her...

 

[gingernut]

This is of extreme interest to me since a bone scan I had three years ago show I was half-way to oesteoporosis. I had this scan as part of some sports research into the effects of endurance events on female athletes bone mass. At the time I was carrying out a strength training programme but had not had a menstrual period in 5 years. I was measured at 21% bf, but still not menstruating. My G.P. would not refer me for a bone scan since I was not in a 'risk group' i.e. of menopausal age.

Upon seeing the results my G.P. placed me on the combined pill in order to give me a form of estrogen therapy which gave me my menstrual cycle back.

I am now about to request another bone scan since for the last 4 years I have been both supplementing with estrogen and calcium on a regular basis and have been undertaking a bodybuilding/powerlifting programme.

Hopefully all have worked together.