There's exciting news in the world of yoga therapy: Dr. Loren Fishman has been conducting a long-term study on the benefits of yoga for osteoporosis, and the results are very promising. One group has been doing yoga regularly for over two years, and a control group is not doing yoga. The yoga group has shown statistically significant improvement in bone density of the spine and hip, while the non-yogis have lost bone density during this period. (Let's hope that they get to be part of the yoga group eventually!) Most people with osteopenia were returned to normal bone density, while one woman with an osteoporatic hip regained the bone density of a healthy 25 - 30 year-old!
This is great news, especially considering the fact that nearly 55% of everyone over age 50 has low bone mass, which can lead to fractures.
At this time, the DEXA scan is the best way to measure bone mineral density, so if you're over 50 and haven't been tested, you might want to ask your doctor for a DEXA scan.
The best time to prevent osteoporosis is while you're under age 30. Exercise and get lots of calcium from your diet to store up as much bone mass as possible. But if you're over 30, it's not too late. Eat a healthy diet that's rich in calcium; avoid carbonated beverages and limit salt, both of which use up our precious calcium stores; and do yoga!
Keeping it simple, exercising puts pressure on the bones, which stimulates them to grow stronger. But not all exercise is equal. Many weight-bearing exercises such as running, tennis, etc., have been directly linked to arthritis in older adults -- these exercises stimulate bone growth but can destroy joints. Yoga incorporates the principle of dynamic tension: one muscle or muscle group opposes the action of another. The resulting force on the bones is much greater than that of gravity and much more effective than weight-bearing exercise alone. Bones are stimulated at many points and can become stronger without sacrificing joint health. In fact, yoga is an excellent prescription to both prevent and treat arthritis as well.
If you have osteoporosis, you should avoid rounding of the spine, and you may need modifications for other postures as well. Seek out an experienced teacher or yoga therapist to create a practice that will keep you safe while allowing you to gain bone strength at the same time. If you're interested in Loren Fishman's work, he has an excellent book on Osteoporosis:
Namaste!
Sandy Pradas
