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Researchers show the BEST way to reduce osteoporosis risk
February 02, 2006Weight-bearing regimen and calcium citrate proven to increase bone mineral density
Osteoporosis International, the leading clinical publication on the disease, published data from the Bone Estrogen Strength Training (BEST) Study at The University of Arizona which confirmed that a specific regimen of weight-bearing and resistance exercises, combined with calcium citrate supplement over four years, provided significant improvement in bone mineral density (BMD) of postmenopausal women at key skeletal sites, whether or not they were on hormone therapy (HT).
The findings from this four-year study indicate that the protective measures of adequate calcium supplementation and resistance exercise improve bone mineral density. Women can lose 10 to 20 percent of their BMD as they age, (80% of those affected by osteoporosis are women), but the researchers found that on average women following the exercise and calcium regimen not only did not lose bone density, but increased it by 1 to 2 percent.
"The good news is these long-term data confirmed the potent combination of improved nutrition and increased physical activity to prevent bone loss. The extended use of calcium supplementation and exercise counteracted the typical loss of BMD in women at this age, in a regimen that women really can stick with," said Timothy Lohman, PhD, principal investigator for the study, director of the UA Center for Physical Activity and Nutrition (CPAN) and UA professor of physiology. "This is quite significant for younger women as well, as these exercises and calcium supplementation can help build peak BMD which may prevent health problems and osteoporosis in the future."
BEST Study Co-Investigator Lauve Metcalfe, MS, director of Program Development and Community Outreach for CPAN and an exercise interventionist with the UA Department of Physiology, added, "What sets this regimen apart is the six specific exercises that help build bone in the wrist, hip and spine-three key fracture sites. This type of weight-bearing exercise now is proven to be beneficial and represents a shift in prior bone health recommendations. It previously was thought that any type of exercise was helpful, but now we understand that resistance and weight-bearing exercise are essential."
BEST Study participants were coached in specific exercises aimed at building bone in key fracture points of the wrist, hip and spine. Mission Pharmacal Company supplied Citracal® calcium citrate for the study. Women were encouraged to take two Citracal® tablets twice a day, morning and evening, to ensure at least 800 mg of calcium. The balance of the remaining recommended dietary allowance (RDA) of 1,000 mg per day was to be supplied by their food intake. The women who regularly took the recommended level of 800 mg of calcium supplement daily and continued to consume calcium in their meals showed greater improvement than those who consumed less than the RDA, and women who kept up the with the exercises showed greater improvement than less frequent exercisers. In addition, the study reinforced evidence that long-term, consistent calcium intake and exercise are valuable, as they provided significant improvement in BMD. The UA investigators developed the BEST regimen, which they found effective in building bone in typically vulnerable areas. The regimen includes six core exercises:
- Leg Press
- One-arm Military Press
- Seated Row
- Wall Squat and Smith Squat
- Back Extension
- Lat Pull Down
Study participants did two sets of six-to-eight repetitions, three times a week. Seven-to-ten minutes of cardiovascular weight-bearing activity, such as stair climbing, treadmill walking with a weighted vest and postural stretches, round out the study regimen. Participants lifted increasingly heavier weights, with the amount of weight lifted in correct form emphasized over number of repetitions.
Building BMD is important in preventing osteoporosis, which often results in fractures of the hip, spine and wrist. Adequate calcium intake and exercise throughout life help prevent bone loss, and these measures also can help the millions of Americans already diagnosed. The best treatment is prevention, and women of all ages should be concerned about their bone health and take action to stay active and improve their nutrition and bone strength.
Manning Selvage & Lee
"The good news is these long-term data confirmed the potent combination of improved nutrition and increased physical activity to prevent bone loss. The extended use of calcium supplementation and exercise counteracted the typical loss of BMD in women at this age, in a regimen that women really can stick with," said Timothy Lohman, PhD, principal investigator for the study, director of the UA Center for Physical Activity and Nutrition (CPAN) and UA professor of physiology. "This is quite significant for younger women as well, as these exercises and calcium supplementation can help build peak BMD which may prevent health problems and osteoporosis in the future."
BEST Study Co-Investigator Lauve Metcalfe, MS, director of Program Development and Community Outreach for CPAN and an exercise interventionist with the UA Department of Physiology, added, "What sets this regimen apart is the six specific exercises that help build bone in the wrist, hip and spine-three key fracture sites. This type of weight-bearing exercise now is proven to be beneficial and represents a shift in prior bone health recommendations. It previously was thought that any type of exercise was helpful, but now we understand that resistance and weight-bearing exercise are essential."
BEST Study participants were coached in specific exercises aimed at building bone in key fracture points of the wrist, hip and spine. Mission Pharmacal Company supplied Citracal® calcium citrate for the study. Women were encouraged to take two Citracal® tablets twice a day, morning and evening, to ensure at least 800 mg of calcium. The balance of the remaining recommended dietary allowance (RDA) of 1,000 mg per day was to be supplied by their food intake. The women who regularly took the recommended level of 800 mg of calcium supplement daily and continued to consume calcium in their meals showed greater improvement than those who consumed less than the RDA, and women who kept up the with the exercises showed greater improvement than less frequent exercisers. In addition, the study reinforced evidence that long-term, consistent calcium intake and exercise are valuable, as they provided significant improvement in BMD. The UA investigators developed the BEST regimen, which they found effective in building bone in typically vulnerable areas. The regimen includes six core exercises:
- Leg Press
- One-arm Military Press
- Seated Row
- Wall Squat and Smith Squat
- Back Extension
- Lat Pull Down
Study participants did two sets of six-to-eight repetitions, three times a week. Seven-to-ten minutes of cardiovascular weight-bearing activity, such as stair climbing, treadmill walking with a weighted vest and postural stretches, round out the study regimen. Participants lifted increasingly heavier weights, with the amount of weight lifted in correct form emphasized over number of repetitions.
Building BMD is important in preventing osteoporosis, which often results in fractures of the hip, spine and wrist. Adequate calcium intake and exercise throughout life help prevent bone loss, and these measures also can help the millions of Americans already diagnosed. The best treatment is prevention, and women of all ages should be concerned about their bone health and take action to stay active and improve their nutrition and bone strength.
Manning Selvage & Lee
Osteoporosis Current Events and Osteoporosis News RSSHeart and bone damage from low vitamin D tied to declines in sex hormones
Researchers at Johns Hopkins are reporting what is believed to be the first conclusive evidence in men that the long-term ill effects of vitamin D deficiency are amplified by lower levels of the key sex hormone estrogen, but not testosterone.
Connection between depression and osteoporosis detailed by Hebrew University researchers
Research carried out among thousands of people has shown a clear connection between depression and a loss of bone mass, leading to osteoporosis and fractures.
Nation's hip fracture rate could drop 25 percent with aggressive osteoporosis prevention
Aggressively managing patients at risk for osteoporosis could reduce the hip fracture rate in the United States by 25 percent, according to a Kaiser Permanente study published in the November issue of the Journal of Bone & Joint Surgery.
Fabled 'vegetable lamb' plant contains potential treatment for osteoporosis
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New data: Hospital imaging centers poised to pull back, hitting patients hardest in rural areas
Survivors and patients with cancers and heart disease, along with patient advocate organizations and physicians, today urged policymakers to enhance early diagnosis of deadly diseases by preserving access to advanced imaging, such as MRI and CT scans, in final health care reform legislation.
New approach for growing bone comes from Duke preclinical research
The natural cycle of building bone to maintain skeletal strength and then breaking it down for the body's calcium needs is delicately balanced, but diseases like osteoporosis break down too much bone without adequate bone replacement, leading to bone fractures.
New link found between osteoporosis and coeliac disease
People with coeliac disease may develop osteoporosis because their immune system attacks their bone tissue, a new study has shown.
National report shines light on lupus 50-year treatment drought
Today, The Lewin Group, a national health care consulting firm, issued recommendations on ways to overcome the barriers that have obstructed lupus drug development resulting in no new drug approval for this disease in more than 50 years - since the Eisenhower Administration.
Breast milk should be drunk at the same time of day that it is expressed
The levels of the components in breast milk change every 24 hours in response to the needs of the baby. A new study published in the journal Nutritional Neuroscience shows, for example, how this milk could help newborn babies to sleep.
Wrist fracture patients less likely to be evaluated for osteoporosis
A study published in the October 2009 issue of the Journal of Bone and Joint Surgery suggests a disconnect between the way wrist-fracture patients and those with a spine or hip fracture are managed and evaluated.
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