Bone Quality & Exercise High

Weekly Resource Roundup

Bone Quality vs Bone Density

Physical Therapist, Margaret Martin writes about the importance of measuring bone quality to determine fracture risk. Some key points from the article are:
Bone quality is the architecture of the bone, not just the density. Bones need to be able to twist and withstand sheering forces to be resilient to fractures. Research has shown that good bone quality is more important than the density of your bones when determining their ability to resist fractures.

DEXA scans have been the “gold “standard” for the evaluation of bone mineral density but it only accounts for 60% of the measure of bone fragility. Bone quality can be measured by using High-Resolution peripheral Quantitative Computed Tomography (HR-pQCT). It is more expensive than a DEXA scan and not as readily available.

Trabecular Bone Scores. (TBS) measures the bone quality and architecture in the lumbar spine. and is a piece of software that can work with a DEXA machine.
Resistance exercise can positively impact the quality of the bone as well as good nutrition and getting adequate protein, magnesium, calcium, and K2.

The Brain Chemistry Behind the Exercise High

Kelly McGonigal’s book “The Joy of Movement” she writes about the positive impact exercise has on our brain chemistry. 

There is a class of brain chemicals called endocannabinoids. These are the same chemicals mimicked by cannabis or marijuana. Endocannabinoids alleviate pain and boost mood. Many of the effects of cannabis are consistent with descriptions of exercise-induced highs, including the sudden disappearance of worries or stress, a reduction in pain, the slowing of time, and a heightening of the senses.

Scientists identified three things that reliably amp up endocannabinoids: cannabis intoxication, exercise, and social connection.

Exercise changes your brain is by increasing the density of binding sites for endocannabinoids. Your brain becomes more sensitive to any pleasure that activates the endocannabinoid system; it can take in more joy.

Movement To Try

Segmental Rolling to ease the nervous system and help you move well.