The Importance of Maintaining Good Bone Health

What professions can negatively affect your bone health?

Several jobs or professions can negatively affect bone health due to various factors such as prolonged sitting, repetitive movements, or exposure to certain hazards. Here are some examples:

• Office Workers: Jobs that involve long hours of sitting at a desk or computer can lead to poor posture and decreased bone density, especially in the spine and hips. Lack of weight-bearing activity and sedentary behaviour contribute to weaker bones over time.
• Truck Drivers and Long-Haul Drivers: Spending extended periods sitting behind the wheel can lead to reduced bone density, particularly in the spine and pelvis. Limited opportunities for weight-bearing exercise and the vibration from driving can also impact bone health negatively.
• Professional Gamers and Computer Programmers: Similar to office workers, individuals who spend prolonged hours in front of a computer screen may experience reduced bone density due to sedentary behaviour and lack of weight-bearing activity.
• Flight Attendants and Pilots: Jobs that involve frequent air travel may contribute to poor bone health due to factors such as cabin pressure changes, dehydration, and disrupted sleep patterns. These factors can impact bone metabolism and increase the risk of bone density loss over time.
• Desk-Based Call Center Agents: Like office workers, call centre agents who spend most of their workday seated may experience negative effects on bone health due to prolonged sitting and lack of physical activity.
• Professional Cyclists and Marathon Runners: While exercise is generally beneficial for bone health, certain endurance sports like cycling and long-distance running can lead to overuse injuries and stress fractures, particularly in the lower extremities.
• Ballet Dancers: Despite the physical demands of dancing, ballet dancers may be at risk of bone health issues due to the repetitive impact on their feet and lower limbs. Intense training regimens and extreme flexibility requirements can also contribute to bone injuries and stress fractures.
• Factory Workers in Repetitive Assembly Lines: Jobs that involve repetitive movements without sufficient rest or ergonomic support can lead to musculoskeletal disorders and bone-related injuries over time.

In summary, any job or profession that involves prolonged sitting, repetitive movements, or exposure to factors that disrupt bone metabolism can negatively affect bone health. It's essential for individuals in these occupations to incorporate regular physical activity, proper ergonomics, and adequate nutrition to mitigate these risks and maintain strong bones.

What sports can negatively impact your bone health?

• While exercise is generally beneficial for bone health, certain sports and activities can pose risks to bone health, especially when practised excessively or without proper training and recovery. Here are some sports that can potentially have negative effects on bone health:
• Endurance Running: Long-distance running, especially when combined with inadequate nutrition or overtraining, can lead to decreased bone density, particularly in the lower body. The repetitive impact of running can contribute to stress fractures and other bone injuries, especially in the feet, shins, and hips.
• Gymnastics: The high-impact nature of gymnastics, with its emphasis on tumbling, vaulting, and landings, can place significant stress on the bones, particularly in the wrists, ankles, and spine. Gymnasts are at risk of stress fractures, growth plate injuries, and vertebral compression fractures due to the demanding nature of the sport.
• Diving: Diving involves repetitive high-impact landings, especially for platform divers. The force of hitting the water from significant heights can place stress on the bones and joints, potentially leading to stress fractures and other injuries, particularly in the lower body.
• Martial Arts: Some martial arts disciplines, such as judo, karate, and taekwondo, involve dynamic movements, throws, and strikes that can lead to bone injuries, particularly in the hands, feet, and spine. Improper technique and insufficient protective gear increase the risk of fractures and stress injuries.
• Bodybuilding and Weightlifting: While resistance training is generally beneficial for bone health, excessive lifting of heavy weights without proper form and progression can increase the risk of stress fractures and joint injuries, particularly in the spine, shoulders, and knees.
• Cycling: Although cycling is a low-impact sport, long hours spent in a forward-leaning position can lead to poor posture and reduced bone density, particularly in the spine and hips. Cyclists may also be at risk of overuse injuries and stress fractures, especially in the lower body.
• Ice Skating: The repetitive impact of jumps and landings in figure skating and ice hockey can place stress on the bones, particularly in the ankles and lower body. Skaters are at risk of stress fractures, shin splints, and other overuse injuries, especially during intensive training sessions.
• Wrestling and Combat Sports: Wrestling, boxing, and other combat sports involve physical contact and high-impact movements that can lead to bone injuries, particularly in the hands, wrists, and head. Athletes in these sports are at risk of fractures, dislocations, and other trauma-related injuries.

While participation in these sports can have negative effects on bone health, it's essential to note that proper training, conditioning, and recovery strategies can help minimise the risk of injury. Athletes should also ensure they maintain a balanced diet rich in calcium, vitamin D, and other nutrients essential for bone health. Regular monitoring and assessment by healthcare professionals can help identify and address any bone-related concerns.

How can I check my bone health?

A DEXA scan is the gold standard for testing, short for dual-energy X-ray absorptiometry, DEXA provides detailed information about bone health and density through a combination of advanced imaging technology and specialised analysis. 

DEXA scanning involves passing two low-dose X-ray beams through the body at different energy levels. These beams are absorbed differently by various tissues, including bone, muscle, and fat. By measuring the amount of X-ray energy that is absorbed by the bones, the DEXA scanner can determine bone density accurately.

The primary measure obtained from a DEXA scan is bone mineral density (BMD), which reflects the amount of mineral content, primarily calcium and phosphorus, in a specific region of bone. BMD is typically expressed in grams per square centimetre (g/cm²) or as a T-score, which compares an individual's bone density to that of a healthy young adult of the same gender.

What are the benefits of having a DEXA scan?

• DEXA scans are commonly used to diagnose osteoporosis and assess bone density, helping to identify individuals at risk of fractures and bone-related issues.
• By tracking changes in bone density over time, DEXA scans can help you monitor the effectiveness of your exercise and nutrition strategies, enabling you to make informed adjustments to your lifestyle.
• DEXA scans can highlight potential health risks associated with excessive body fat or low bone density, allowing for early intervention and prevention of conditions such as osteoporosis, heart disease, and diabetes.