Are your bones okay?

You can build bone strength at any age

Reflections on NHK E-Tele's 'Wishing for Health Without Illness: When You're Concerned About Bone Density'

Overview
Have you ever heard of a 'silent fracture'?
The formal name is osteoporotic vertebral fracture, which is a fracture where the spine (vertebrae) collapses due to one's own body weight or the slight impact of daily movements. It can occur without any memory of a fall or trauma, and since it is often painless, it is sometimes discovered accidentally during an X-ray examination.

Causes
The cause is osteoporosis, which occurs when bone density decreases due to aging, menopause, or lifestyle habits, making the bones brittle.
It is particularly common in women over 50 and postmenopausal women.

Symptoms

• Lower back or back pain (sometimes mild or asymptomatic)

• Deformity of the back (kyphosis)

• Loss of height (2 cm or more)

• Heartburn, indigestion, constipation, shortness of breath, or urinary problems due to compression of internal organs

• Pain may also occur when walking or turning over in bed.

• X-ray examination to check for fractures

• If necessary, CT or MRI scans

• If osteoporosis is suspected, bone density measurement

Treatment
・Rest by immobilizing with a corset or cast
・Depending on the symptoms and the state of the fracture, surgery may be necessary
・As treatment for osteoporosis, drug therapy and rehabilitation are also performed.

・Regular bone density checks

• Intake of calcium and vitamin D

• Strengthening bones through moderate exercise

• Fall prevention and caution in daily life (be careful when lifting heavy objects, sneezing, or bending forward)
  Early detection and appropriate treatment are important to prevent future fracture risks and a decline in quality of life.

“It’s inevitable that bones get weaker as you age.”
The content changed that assumption for me.

When bone density decreases, you shrink, become more prone to falling, and are more likely to break bones... And the risk of becoming bedridden due to a fracture also increases. However, it seems that with proper care, bones can stay healthy at any age.

Points that left an impression from the program

1. Bones are reborn every day
The process of 'bone remodeling,' where old bone is broken down and new bone is created, continues throughout your life. Therefore, it is possible to build bone even at an advanced age.

2. Calcium alone is not enough
To strengthen bones, it was introduced that it is important to consume a balanced intake of:
・Calcium
・Protein
・Vitamin D
・Vitamin K
and so on.

3. Bones love 'stimulation'
Exercises that put moderate stress on bones, such as walking, using stairs, and light strength training, help build bone.
'Moving' is the best bone training.

4. Sunlight is also an ally
By bathing in sunlight, Vitamin D is produced, making it easier to absorb calcium. A daily walk is also a good habit for your bones.

What I felt

I have turned 85 years old.

Recently, I have been continuing iliopsoas stretches and walking, and I am conscious of 'building a body that does not fall.'

It has only been about two weeks since I started the iliopsoas stretch. The iliopsoas is said to be the key to maintaining posture, isn't it?

I personally lacked awareness regarding the iliopsoas, but it seems it is also said that 'he who controls the iliopsoas controls posture!'

I often hear about 'landing on the heel' when walking. When I am conscious of it, I become like a robot.

I noticed it during the iliopsoas stretch, but I am naturally 'landing on the heel.' I wondered if that was too soon, so I asked an AI. It seems that is indeed possible.

But overdoing it is forbidden!! In everything.

Postscript: I have noticed muscle fatigue around my lower back since two or three days ago.
I asked the AI -> Add 'subtraction' and 'relaxation' to my current menu (stretching, heel raises, iliopsoas stretch).

Improvement 1: The angle of the 'backrest' when sitting (110 degrees reclined)
Place your buttocks firmly on the cushion, but lightly rest your upper body against the back of the chair and sit slightly reclined and relaxed.

Improvement 2: An 'extra movement' after stretching
After stretching the iliopsoas, stand with both feet shoulder-width apart and place both hands on your thighs. While exhaling 'haaaa,' keep your knees slightly bent and round your back and lower back as if looking at your navel (hold for 5 seconds, 3 times).

Too much of a good thing is as bad as too little...

For a while, I will stop the three-part menu and only use the high-pressure cushion.
'It seems that even just using the high-pressure cushion can be expected to have a considerable effect on preventing the damage caused by sitting for long periods: lower back pain and hemorrhoids.'


Watching this program, I realized once again that 'both bones and muscles are built by daily accumulation for the future.'

Today's step will support me 5 or 10 years from now.

It was a program that gave me that kind of hope.

"Mibyo" (pre-symptomatic state) means protecting your body before you become ill.

Moving forward, I would like to cherish each and every day with the goal of "not falling, not breaking bones, and not becoming bedridden."

Thank you for visiting. I am grateful.