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Why Yoga Isn’t Sufficient to Enhance Bone Density

Can yoga truly enhance bone density?

When you ask Google, you’ll discover all types of sources saying sure—yoga is an efficient methodology for constructing bone density and stopping osteoporotic fractures, like hip or femur breaks from falls.

A seek for “Yoga for Osteoporosis” pulls up hundreds of hits for books, packages, and movies promising that can assist you construct higher bones with a low-impact yoga observe. Even Yoga with Adriene has a “Yoga for Bone Well being” video on her channel, which reaches over 12 million subscribers.

However most of these hyperlinks hint again to at least one important supply: the work of Dr. Loren Fishman, creator of a number of books together with Yoga for Osteoporosis. He’s additionally the co-author of a 2015 research that means yoga can improve bone mineral density (BMD) within the backbone and femoral neck—doubtlessly decreasing the danger of life-threatening fractures in older adults. The research was titled, “12-Minute Every day Yoga Routine Reverses Osteoporotic Bone Loss.”

The Research That Made Waves within the Yoga World

I bear in mind when the information of Dr. Fishman’s study got here out. It was a giant deal within the yoga world and despatched ripples via the broader wellness house.

As an alternative of simply being recognized for leisure, yoga may now be seen as a one-stop-shop for all of your health wants.

It was nice information for yoga practitioners—and nice for enterprise, too. Studios and lecturers now had scientific backing for what they had been already selling. The research additionally helped convey yoga additional into the mainstream and validated what many longtime yogis already believed about their beloved observe.

However the larger query remained: Are the research’s findings legit?

What the LIFTMOR Trial Tells Us About Bone Development

Curiously, the identical yr Dr. Fishman’s research was printed, so was the LIFTMOR trial.

The LIFTMOR trial additionally studied osteoporosis—particularly in postmenopausal ladies with no vital historical past of train and low bone mineral density. Contributors had been cut up into two teams: one did low-impact motion at house, whereas the opposite did supervised high-intensity progressive resistance coaching (HiPRT). Every group exercised twice every week for half-hour over an eight-month interval.

The outcomes? There was a vital distinction in bone development between the low-intensity house group and the supervised energy coaching group. And people outcomes had been replicated in a number of related trials that adopted.

Even higher? The resistance coaching group had no accidents reported.

So, if low-impact motion had minimal impression on BMD, however the Fishman research claimed yoga (additionally low impression) elevated BMD—what offers?

Why Dr. Fishman’s Research Falls Brief

There are a number of flaws in Dr. Fishman’s research that make the outcomes much less scientifically legitimate.

1. No management group. This implies they’re not evaluating the outcomes of individuals doing yoga to individuals not doing yoga. They had been merely doing 12 poses and monitoring their progress—typically qualitatively (“how do you are feeling?”), typically quantitatively (through bone scans). With out a management group to match the outcomes to, it’s onerous to attract dependable conclusions from the findings on this research.

2. The research hasn’t been independently replicated. It lacks sufficient element for others to breed it and validate the findings.

3. Potential for bias. Dr. Fishman funded the research himself. That doesn’t robotically disqualify the work, nevertheless it does increase purple flags—particularly provided that he earnings from yoga books, packages, and trainings if the findings assist using his services and products.

4. It’s not a blind or double blind research.

Each one that participated was already a yoga practitioner once they began. It wasn’t a brand new observe for them, however acquainted. One thing they in all probability loved. This might have additionally seemingly impacted how they responded to the yoga poses or had been merely extra inclined to remain dedicated to doing the poses constantly.

Collectively, these elements restrict the research’s validity and scientific rigor.

The Actual Science Behind Constructing Bone Density

Right here’s what we do know: to construct bone, it’s a must to stress bone.

Meaning making use of a certain quantity of stress to bones to stimulate development.

And as your physique adapts, you should improve that stress over time. That is what progressive overload is all about—rising the burden or impact to maintain your bones responding and getting stronger.

Put merely, yoga doesn’t apply sufficient drive to considerably improve bone density.

Let’s Get Sensible: What Yoga Can (and Can’t) Do

Most of the poses in Dr. Fishman’s research had been standing, however some had been seated. One was supine and inactive—savasana, pose #12.

If seated and supine positions constructed stronger bones, we’d all be rising BMD whereas driving or sleeping.

Within the research, Dr. Fishman argued that yoga pits opposing muscle teams in opposition to one another in a method that stimulates bone development. He wrote:

“By pitting one group of muscle tissues in opposition to one other, yoga exposes bones to higher forces and, subsequently, may improve bone mineral density (BMD) greater than different means.”

Sadly, this merely isn’t true.

At greatest, yoga includes bodyweight-only drive—about the identical as strolling your canine. And research repeatedly present that bones want vital load or impression to develop: issues like lifting heavy weights or leaping.

So, Can Yoga Assist You Construct Power?

Sure—to a degree. However for most individuals—no.

Yoga is a incredible basis for energy, notably when you’re new to motion, recovering from damage or sickness, or engaged on reconnecting along with your physique.

As a result of it makes use of body weight solely (plus gravity), you’ll ultimately plateau in how a lot energy you’ll be able to achieve. But it surely’s nice for constructing endurance when you maintain poses for longer than just a few breaths.

One Follow Can’t Do All the pieces

Let’s be actual: no single observe checks each health field.

Power coaching builds muscle and bone, nevertheless it’s not cardio. Biking is nice for cardiovascular well being, nevertheless it received’t enhance bone density. Dance is enjoyable and expressive and provides impression and cardio, however not energy.

Each kind of motion has its strengths and limitations—and that’s okay.

The purpose is solely to say that our our bodies want selection and one model of motion can not do every little thing our our bodies should be wholesome.

Do Yoga for the Proper Causes

Do yoga as a result of:

  • It feels good in your physique.

  • It strengthens your mind-body connection.

  • It helps you are feeling grounded and fewer careworn.

  • It improves your flexibility and steadiness.

Do it for all these stunning causes and extra.

However don’t do yoga anticipating it to extend your bone density. It received’t. —Naomi


References:

https://pmc.ncbi.nlm.nih.gov/articles/PMC4851231/

https://pubmed.ncbi.nlm.nih.gov/26243363/

https://www.karinweinstein.com/publish/yoga-for-osteoporosis-bone-mineral-density

EPISODE 51: PERSISTENT MYTHS ABOUT OSTEOPOROSIS

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