In this episode, we are talking about a hidden aspect of health: bone density. Decreased bone mineral density, osteoporosis, is surprisingly common – impacting on average one in five women over 50 and a smaller proportion of men.

The diagnosis can bring with it a fear of frailty, but today host Rachel talks with Michaela Smith, a Yoga Medicine® Therapeutic Specialist, and NASM-certified personal trainer, about the wide range of positive actions we can take to maintain or rebuild bone mineral density, and confidence along with it.

In this episode, we unpack the vital importance of loading our bones and discuss how yoga can help address rounded posture, improve balance and body awareness, and provide crucial community support. Also, tune in for tips on teaching yoga to populations with a higher incidence of osteoporosis.

Show Notes:

• Defining osteoporosis and osteopenia [2:39]
• Diagnosing osteoporosis and osteopenia [03:43]
• Mindful use of language when speaking about bone health [6:39]
• Groups at higher risk of bone density loss and the protective role of estrogen [8:28]
• Why it's crucial to consider osteoporosis in the yoga population [9:55]
• Physical loading to build or maintain bone mineral density [11:34]
• Understanding compression fractures [18:23]
• Yoga tips to address rounded posture: from the feet to the head [20:27]
• Training balance and coordination for fall prevention [24:55]
• Specifics on safe, progressive loading [29:50]
• Can yoga alone build bone mineral density? Dr. Loren Fishman's survey [30:44]
• Implications from the LIFTMOR study [33:36]
• Confidence and community: yoga and the mental/ emotional side of osteoporosis [35:53]
• Yoga as stress management; implications for bone health [37:35]
• Teaching yoga in populations with a higher incidence of osteoporosis [39:11]
• Dos and don'ts when using myofascial release [45:28]
• Key takeaways and further resources [48:15]

Links Mentioned:

• Watch this episode on YouTube
• In Motion's Osteoporosis Program
• Kaari's Strength Training & Yoga for Osteoporosis
• The LIFTMOR Randomized Controlled Trial, Watson et al, 2017
• Yoga Medicine Online Resources:
  • Tutorial: Practicing with Osteoporosis
  • Daily Practice for Osteoporosis Series 1
  • Standing Stability Series 1
  • Better Balance (Based on Research)
• Connect with Michaela Smith:

Instagram | In Motion Integrative PT | Michaela Moves Well

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-63.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

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