The Female Athlete and Osteoporosis
Osteoporosis occurs when there is improper bone formation and a decrease in bone mineral density. With this condition, bones become thin, porous, and brittle, which paves the way for stress fractures or broken bones With female athletes, it often comes as part of the Female Athlete Triad, which is a combination of disordered eating, amenorrhea (absence of a menstrual cycle), and osteoporosis. Osteoporosis develops as a result of the lack of estrogen production that accompanies amenorrhea -- a result of disordered eating (1). Competitive sports have has been shown to provide a common link in the development of eating disorders. Also, stress fractures are more common in female athletes with menstrual irregularities and/or low bone mineral density. This risk increases four-fold in amenorrheic females!
For these reasons, it’s especially important that female athletes combat osteoporosis through sound nutrition and exercise that increases bone mineral density. They should ensure that they are taking in adequate amounts of calcium, iron, vitamin D, and potassium which are normally found in fortified milk and other beverages. Further, exercise, although it cannot offset the negative effects of decreased estrogen production, and can’t build bone mineral density as a stand-alone intervention, should be used as a complement to a sound nutrition plan.
Exercises and activities that build bone mineral density are those that are mainly weight bearing, and strength based resistance training for those that participate in non-weight bearing activities such as swimming. For instance, running, hopping, and jumping are all bone density building activities. Bone building exercises include squats, lunges, pushups, seated shoulder presses, and pull-ups.
For those who work with female athletes, prevention, recognition, and treatment must be a priority. Understanding how osteoporosis occurs, and how to prevent it, or intervene when necessary will prevent related complications for these athletes later in life. Healthy athletes are happy athletes.
National Academy of Sports Medicine.
Jason Ford.
Professional Sports Therapist.
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