I always say that making the connection between our muscle strength and our bone health is an often overlooked opportunity. And once again, a new study confirms it while highlighting some astounding differences between the study participants. Women with the least muscle strength were found to be:
• 13 times more likely to have osteoporosis
• Nearly 3 times more likely to fracture
• More than twice as likely to experience falls
Researchers in Finland arrived at these findings by looking at 590 women ages 56 to 72, comparing their bone strength with their muscle strength. Bone strength was measured by bone mineral density, with women classified as either having normal bone density, osteopenia or osteoporosis. Muscle strength was calculated by measuring muscle mass, handgrip strength and walking speed, with women placed in one of three muscle strength categories.
While we all lose muscle as we age, excessive muscle loss is a sign of overall weakness, and so is excessive aging-related bone loss. Nearly every one of us can use the muscle-bone connection to improve our muscle strength.
• Exercise regularly to maintain muscle mass, and this will help you limit or even avoid aging-related bone loss. Find an exercise you love and do it consistently.
• Be careful with weight loss programs, as you often lose muscle mass when you lose weight.
• When you are trying to lose weight, I suggest incorporating strength training and an alkaline diet to maintain muscle mass during the weight loss process.
Exercise is certainly a key part of my Better Bones Program! Find out more about my approach in the article Exercise and bone health — use them or lose them or visit the Shop section for more information about the Better Bones Program. You’ll also find other ideas for weaving regular exercise into your life.
Reference: Amus, et al, 2013, Relationship between postmenopausal osteoporosis and the components of clinical sarcopenia. Maturitas, 2013, Apr 27.