Osteoporosis
Osteoporosis is the progressive loss of bone density. The post-menopausal form of osteoporosis will affect most women in their lifetime. Bones are constantly remodeling which affects their shape and density. Bones increase in density until about age 30, but after this the bones begin to thin and mineral content is slowly lost. The bone structure weakens and the result is an increased risk of fractures. The most common places for fractures to occur are the spine, hip, and wrist. Did your grandmother have a Dowager's hump (a forward bend in the upper spine)? This was caused by micro-fractures occurring in the spine. Half of post-menopausal women will suffer a fracture as a result of osteoporosis. The sooner you address the problem of bone density, the better your chances are of avoiding fractures and pain later in life.
Post-menopausal osteoporosis is the result of declining levels of the hormone, estrogen. Estrogen assists in the absorption of calcium, therefore the lack of estrogen is an important risk factor in developing osteoporosis. Other risk factors include a family history of osteoporosis, a diet low in calcium, vitamin D or other nutrients, taking steroids or anti-convulsants for long periods, being underweight, "small-boned" or of an Asian ancestry. Lastly, a sedentary lifestyle or the lack of regular weight-bearing exercise is also a risk factor. The good news is that belly dancing is a wonderful form of weight-bearing exercise.
Belly dancing requires good upright posture and the use of weight shifts against gravity. Bones retain optimal mineral content when put under resistance. Basic dance posture is also good skeletal posture for the health of your bones: feet slightly apart under the shoulders, knees slightly bent, pelvis tucked, ribcage lifted, shoulders back and head high with chin slightly tucked in. It is essential to have good dance posture not only for technique but to prevent injury to bones and joints. If you remember your dance posture and do not slouch, even when you are not dancing, then you are also maintaining good posture in general.
Weight shifts are essential to belly dancing. Think of how your feet and legs press against the floor during your movements such as the basic shimmy. The forces of your legs are met by the resistance of the floor and the result is a hip tilting motion. This meets the very definition of a weight-bearing exercise. As a belly dancer you are literally "taking a stand" in the fight against osteoporosis. Lastly, keep in mind that if you have a desk job then it is important to take breaks and stand or walk around. This goes for growing children and college students, too.
Other preventive measures include alternate forms of exercise such as walking and weight lifting. It is important to quit smoking if you are a smoker. Smoking damages collagen which is another important component in bone as well as in the skin. Many smokers have fine wrinkles as a result of collagen damage. Limit the intake of alcohol and caffeine. Both leach minerals from bone. Be sure to include calcium-rich foods in your diet: dairy products, green leafy vegetables and consider taking a calcium and vitamin D supplement. If you are post-menopausal or concerned about your own risk for developing osteoporosis, discuss treatment options with your physician. While no single measure is sufficient to prevent the disorder, a combination of habit and lifestyle changes can be effective in limiting damage. Remember, including a shimmy into your day counts!
Milena is a physician practicing in the specialty of Physical Medicine & Rehabilitation. She began bellydancing while in Wash DC at Joy of Motion studios as well as Sahara Dance. She now continues her studies locally and performs as a soloist as well as with the troupe, Shahdaroba.
