AVOID OSTEOPOROSIS
GP Andy Ward has advice to keep your bones healthy
Osteoporosis refers to a loss of bone density. Bone is a living tissue, with cells that continually form, mould and reabsorb bone. Over the age of 35, the rate of formation gets slower than that of reabsorption and bones gradually get weaker. Smoking, increased alcohol intake, steroid use, low body weight, low Vitamin D levels, and the menopause all increase the risk of osteoporosis. Osteopenia refers to a less severe loss of bone. Both conditions are usually asymptomatic but increase the risk of suffering a fracture.
OSTEOPOROSIS AND CYCLING
Studies have shown that osteoporosis and osteopenia may be associated with cycling. Most have looked at elite cyclists, a group who mostly train on bikes and rarely do weight-bearing exercise. Chris Boardman is probably the highest profile cyclist to be affected, leading to him giving up professional cycling in his early 30s. Runners tend to have higher bone densities than cyclists, and combining both sports overrides the negative effect of cycling. Racers should be aware that a Body Mass Index of less than 19 also increases fracture risk.
PREVENTION
Modify your risk factors - stop smoking and keep alcohol to recommended limits. Ensure you get enough calcium in the diet (mainly through dairy food) and Vitamin D (in oily fish and fortified foods such as margarine and breakfast cereals). Add weight bearing exercise to your training regime. The National Osteoporosis Foundation recommends brisk walking or running for 30 minutes a day. Do some muscle strengthening exercises such as weights, press-ups or pilates two to three times a week. @awkwardcyclist awkwardcyclist.blogspot.co.uk