exercise 14.1 class 11 Osteoporosis, Sarcopenia, or worse: osteosarcopenia? At risk?

Are You at Risk for Osteosarcopenia? How to Know

https://www.flippingfifty.com/osteosa... What a mouthful, osteosarcopenia. This condition that refers to bone and muscle losses is relatively new. There is a lack of consensus among researchers on what to call it (sarco-osteopenia, sarco-osteoporosis, osteosarcopenia). No matter what they name it, for you and I this is a topic we need to unpack.

Before we dive into this week’s episode … a shout out to listener mlg114 who left this comment in iTunes:

“You and Figs might have saved my marriage. My husband and I have been in the “me exercise you not” pattern for a few years! We’ve been hurting each other unintentionally on this very subject! Result has been severe resentment though we’re about to celebrate 25 years married! You have spread your mission of kindness to us successfully! Thank you with all my heart for this valuable, intelligent podcast!”

So thank you to mlg114 this made my day and I shared it with Figs, too.I’d love it if you’d leave a rating in iTunes too. I have been reading these regularly and want to start sharing them with you. I’ll link to iTunes in today’s show notes at flippingfifty.com/osteosarcopenia and to the episode about how to encourage healthy habits without nagging.

So let’s get into it. I’ve got a lot to cover here. You’ll notice this episode is potentially longer than most. It’s a big topic. There’s a lot of controversy at first glance and that’s resulting in a lot of confusion. I want to clear it all up for you.

Osteosarcopenia is the new term given to the combination of osteopenia/osteoporosis and sarcopenia.

I’ve got to cover some vocabulary first.

Osteoporosis is the low bone mineral density (BMD) that is statistically 2.5 standard deviations from the ideal of a young woman. Meaning, it’s significantly lower than ideal bone density.

Osteopenia is the space between that ideal bone mineral density and 2.5 standard deviations from ideal. You’re not good any longer, you’re not quite bad enough to diagnose as having osteoporosis. But it’s not going in the right direction.

Sarcopenia is pronounced muscle and strength loss. It can be in spite of normal weight or obesity – that when coupled is termed “sarcobesity.” It’s characterized by low grip strength, a poor chair stand test (say you can’t do more than 5 rises from a chair in 15 seconds), low muscle measured by a DXA scan, and low performance of a battery of tests like an up and go test and a timed 400 meter walk, to name a couple.

The combination of both low bone density and low muscle mass is what I’m referring to today as osteosarcopenia.

This Episode

Non-pharmacological strategies to help prevent, reverse, or treat (by way of exercise and lifestyle habits) to improve both conditions independently and the combined condition osteosarcopenia are the topic for this episode.

Spoiler alert. This episode is aptly sponsored by STRONGER I, my 12-week strength training program designed for women in perimenopause, menopause, and beyond. It’s based 100% on research featuring women in that group. Such a small percent of programs are made for women, based on research featuring women, that most everything you’ve learned about exercise may be a lie. If it wasn’t about who you were or are at the time you did it, then it wasn’t considering the unique hormones, metabolism, body composition or unique socialization that you as a woman have.

I don’t think for a minute any 60-year-old overweight man would have begun an exercise program based on what worked for 22-year-old female collegiate athletes. Do you? And yet, the equivalent is essentially what’s been going on for decades in fitness for women.

STRONGER I opens four times a year. As I record this my team just let me know it’s open! That means there’s a juicy early bird rate right now. You can learn more about it at flippingfifty.com/getstronger [I’ll share that link in the show notes] If you’re listening to this later – which I know happens – and you’re curious you can get on a notification list to learn when it does open again and have first chance to save a spot if you decide you want it.

Stopping Bone Losses

Let me start with osteoporosis. For women in post menopause concern about bone density usually heightens. For good reason, once we lose the protective factor that estrogen offers, we lose bone faster – in fact it really accelerates right after menopause.

Currently losses of .6%, 1.1% and 2.1% per year for the 60-69, 70-79 and over 80 age groups is the level of average bone loss.

In the first 4-5 years post menopause loss is accelerated to 1.5% per year for spine and 1.1-1.4% for hip.

I want to stop the red flags and alarms going off in your head right now. I want to remind you: that these statistics are looking at a lot of women who Do Not exercise. They may smoke, drink more than a glass of wine a...

exercise 14.1 class 11 Osteoporosis, Sarcopenia, or worse: osteosarcopenia? At risk?
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