50+ Update on osteoporosis, bicycling and aging

Sometime back I posted this info on osteoporosis, aging and bicycling.



From Bicycling Magazine which came to my home on 01-23-04

Some quotes:

While discussing an orthopedic surgeon/cross country biker age 51 who seemed in excellent health, " . . . the appearance and vitality of a man far younger than his 51 years. He also has the low bone denisty of a man in his 70's and is on the road to osteoporosis."

"27 male racers ages 40-60 . . . trained average of 12.2 hours a week for 20 years . . . bone densities were 10% lower than a control group . . . Clinically, 10 percent thinning is significant - not good - almost frightening."

"2/3rd's of the cyclists studied already showed signs of at least osteopenia (moderate bone loss). Four had full blown osteoporosis."

"Rich Templin, a legendary mega-miler, has the hip and lower-spine bone densities of someone almost twice his age."

"You are at increased risk if you are Caucasian or asian, have a parent with osteoporosis, trained to excess as a youth, or took steroids."

In addition to elite cyclists being particularly at risk, it seems that even recreational cyclists are somewhat at risk.

The mechanism: Calcium is lost through sweat (something we cyclists know about). To be replaced, osteoclasts prep bones to receive a new layer of calcium. As we age, less is replaced, but this can be stopped with a good diet combined with physical activity that includes physical impact, G-Forces and vibration (road biking does not give enough vibration).

Suggestions -

1. Calcium and Vit D supplements (1,200 "Ca" spread over the day along with 400-800 IU of "d").

2. Yogurt and milk

3. No smoking, less alcohol, and really less soda, (phosphates really depletes the Ca)

4. Lift weights at least 2x's/wk, YEAR ROUND. It suggests heavy lifting to failure.

5. Back exercises such as extensions 2x's week

6. Run, hike, skip rope or jump around.

7. Stand up on your bike more often.

8. Mountain bike more

9. Get a bone scan.

The article is much longer. I have just presented the highlights.

"For recreational riders, cycling is not as good, bone-wise, as other fitness activities."


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This is a recent post from BikeJournal.com.

"I just saw this in the latest RoadBike Rider newsletter , and thought of this thread and thought it fit here. Hope Ya'll enjoy the read! Bone Health

Cycling is a great way to get fit and stay healthy, but it isn't perfect. We were reminded of this by an e-mail we received last Saturday from a Northern California roadie:

"Two male members (in their late 60s) of my bike club here in Sacramento experienced broken hips and femurs in low-speed falls. Both are lifetime high-mileage bicyclists. Tests revealed that they had lost bone density, and this condition was blamed on relying solely on cycling for exercise. They were advised to take up walking, hiking and other weight-bearing activities to help prevent further advancement of osteoporosis. Have you heard of this problem?"

Yes, and here is some information about it from RBR's Fred Matheny:

There is indeed an apparent link between long-term cycling and osteoporosis. The cause seems to be that cycling isn't a weight-bearing activity so doesn't stimulate bone retention.

This first came to my attention in the mid 1990s when, as Fitness/Training editor for Bicycling magazine, I saw a study in which six pro road racers showed an alarming loss (as much as 17%) of bone density during the three-week Tour de France.

A more recent study at San Diego State University demonstrated that two-thirds of the masters bike racers tested had, on average, 10% more bone-density loss when compared with the control group. In this study the marker seemed to be low testosterone levels, which correlate with low levels of bone density.

So for cyclists, the advice is to crosstrain with weight-bearing activities like running, hiking and weight lifting.

Get plenty of calcium and vitamin D. The National Osteoporosis Foundation recommends 1,000-1,300 milligrams of calcium per day for men, the amount found in about three glasses of calcium-fortified milk. Women will do well to get a similar amount.

Avoid soda because carbonated drinks, especially colas, are high in phosphorous, which blocks calcium absorption. Use alcohol in moderation and, of course, don't smoke.

Bone density can be measured with a quick, painless test. Ask your physician about it, particularly if you're 40 or older and been cycling at the exclusion of weight-bearing activities. The debilitating effects of osteoporosis can be arrested with medications as well as improvements in diet, lifestyle and types of exercise."

Thanks for posting this DF. I saw the same article just Friday and realized I need to change habits.
3 glasses of milk is a lot. here pills, here pills.

Quote:

it... can be stopped with a good diet combined with physical activity that includes physical impact, G-Forces and vibration (road biking does not give enough vibration).

DnvrFox,

Thanks for the great article. I had no idea. My observations:
1. I plan to leave a 1/2 gallon of milk in the church fridge to drink each week and add calicium to the communion grape juice.
2. In order to increase my good "vibrations," I'll remove the front wheel and seatpost shocks from my C-Dale.
3. In order to "stand more," I'll remove the Brooks saddle from the Schwinn.
4. In order to "jump around more," I'll need to change my preaching style on Sundays.

Bob

Milk, does a body good.

I was "scanned" in January and found to have a reading of -1.8. I think the baseline used is for a 35 y.o. woman. Anyway, I've been on supplements, milk, etc. and have to have periodic scans. I think the doc said if it went less than -2.0 that medications would be in order.

In contrast to my -1.8, my 54 y.o. wife was -1.3. Go figure.

Good section in "Bike For Life" on this topic.

This is one reason I lift weights and run/jog/walk about 25 mi / 40k km per week. My friends who swim for fitness may have bone density deficits.

DNVR: Thanks for the info. I had rumors to this effect and glad that you provided more evidence. Guess I better get the weights out and start walking more. By the way, whenever I do a long ride I use the "Cycling Over 50" home brew recovery drink which has 2/3 cup non-fat dry milk in it. Great source of protein and calcium. Maybe I'll do that after every ride.

Most people wrongly associate osteoprosis with a dietary calcium deficiency. Actually, most people have more than enough calcium in their daily diet.

There are several differing health conditions, and of course, just aging, that promote osteoporosis. And there are stratagies that include calcium supplementation as a means to alleviate the bone density loss in some individuals.

It would be wise, for aging cyclists, especially women, to review their status about the their chances of suffering severe osteoporosis with a medical professional.

The information cited is this thread is easily misconstrued, and many of the comments in response to the thread topic reflect an ignorance of the subject of osteoporsis relative to aging, gender and exercise levels of each individual.

Yep, that's me, ignorant...and ugly to boot!

I'm 51 and fractured my humerus Tuesday when my right foot was trapped in the cage and I fell. I see my PC doc on Wed and he'll probably send me to an orthopaedist.

The ER at OHSU is a good place to go with a bad condition. I'm glad I had my insurance card with me.

Good point. Now how about some information to help us "unmisconstrue" the information and the comments. Maybe a even a link would work.

Louisiana State University at Baton Rouge is currently conducting a bone-density study on male caucasian cyclists over 40 years old. I participated (free bone scan result = no osteoporosis risk for me).

Osteoporosis comments from my doctor: The best predictor of osteoporosis in older adults is the calcium consumption in childhood. From childhood up to 20 years of age, bones are somewhat flexible and are still in development. From the age of 20 onward, calcium intake is for "maintenance" only, and can't replace what was missed in earlier life (regardless of HOW MUCH you consume). Good childhood nutrition (including a calcium-rich diet) = lower risk of osteoporosis, period.

I take three calcium pills per week just to keep my wife happy, but they may just be cosmetic. Cheers!

I concur. Absorption and utilization are more important than raw input level.

and ... ???

Why is a medical professional required if one simply knows how to control the progress of the deterioration?

OK, I am a small-boned 55-year-old white male who drank lots of milk as a child/teenager. What should I be doing beyond weight-bearing exercises, dietary restrictions (lots of greens, some dairy, no soft drinks or coffee), and sun exposure (for Vitamin D)?

You have our attention, Richard. Tell us more.

John: You are right. The Cranium needs to come up with the goods. Fifty Plusers want, desire, need, demand, yes demand, the info. Well, I guess demanding would be a bit much wouldn't it. Come on Richard!