ScienceDaily (May 8, 2010) — The stage for osteoporosis is set well before menopause — but exercise can help rewrite the script, according to Medical College of Georgia researchers.

Declining estrogen levels have long been associated with osteoporosis, but bone density starts to decline years before these levels drop, according to Dr. Joseph Cannon, Kellet Chair in Allied Health Sciences and principal investigator of the National Institute of Aging-funded study. It’s during that time that levels of follicle-stimulating hormone, released by the pituitary gland to help regulate ovarian function, actually increase.

Cannon theorizes that higher levels of FSH decrease bone mineral density by increasing cytokines, regulatory proteins produced by white blood cells. One cytokine in particular, interleukin-1, signals certain cells to transform into osteoclasts, which break down and resorb bone. “We hypothesize that the higher levels of FSH decrease bone mineral density by influencing the production of cytokines,” said Cannon, who presented his team’s research at the American Physiological Society’s Experimental Biology 2010 conference in Anaheim, Calif. (April 24-28).

After measuring FSH and bone mineral density in 36 women between the ages of 20 to 50, the researchers correlated higher FSH levels with lower bone mineral density. When they incubated FSH with white blood cells isolated from the women, it stimulated production of interleukin-1. Moreover, higher circulating levels of IL-1 correlated with lower bone mineral density, if the levels of interleukin-1 inhibitory factors were taken into account.

Additionally, they found that study participants who exercised more than 180 minutes a week retained greater bone density.

“Our work provides more evidence that physical activity is important for maintaining bone density. It’s a case of ‘use it or lose it,’” Cannon said, citing his team’s findings that exercise seemed to promote inhibitory factors that help keep interleukin-1 and bone breakdown under control.

The team’s next step is to determine how exercise influences the expression of interleukin-1 inhibitory factors.

Team members include Dr. Miriam Cortez-Cooper, assistant professor of physical therapy; Eric Meaders, assistant professor of biomedical and radiological technologies; Judith Stallings, assistant professor of physician assistant; Sara Haddow, assistant professor of physician assistant; Barbara Kraj, assistant professor of biomedical and radiological technologies; Gloria Sloan, research associate; and Dr. Anthony Mulloy, section chief of endocrinology and nutrition.

Self Care for Women in Business, Look for opportunities throughout your day.

Dr. Suzanne Steinbaum

We don’t officially tell our toddlers to exercise. It is not like I sat my 19-month-old down and told him to run around the house like a maniac. We never explain to him that it is good for his heart, keeps his blood pressure down and maintains his weight. We never give him the public service announcement that it prevents diabetes, stroke, high cholesterol, osteoporosis and improves mood. Yet, he does it anyway. So, what happens between toddlerhood and adulthood? What happened to the fun?

I suppose it’s been superceded by deadlines, lack of sleep, pressure, multi-tasking and, all the time, constraints that are intrinsic to being a professional woman. Yes, I know, the time factor. Yes, I know, the fatigue factor. Yes, I know, the when, the where and — the HOW! Let’s go back to exhibit A: the 19-month old. Don’t think so much.

We all have the busiest days, so when can you do it? Whenever.

Take the stairs instead of the elevator.

Walk to work or park far away so you can get in a little extra before you sit down and your desk.

Do jumping jacks at the start of your lunch hour, sit ups before you get into bed and when you are watching TV at the end of a long day, do some push ups and leg lifts, run in place or dance to music.

The more intense the exercise, the higher you get your heart rate up, the fewer days you need to exercise for maximum benefit.

The American College of Cardiology and the American College of Sports Medicine developed new guidelines for exercise. They show that you don’t need a gym membership to get your heart rate up.

Ten minute increments, for at least 30 minutes a day, on most days of the week is the goal. Like I said, taking the stairs or doing sit ups and jumping jacks.

Don’t think of it as another task to fit in to the day.

Or, you can I do what I finally succumbed to. I ordered a piece of equipment to put in my living room. This way I can get my own heart rate up to exercise while I am watching my son just be a toddler.

* Aim for a target heart rate of 87 percent. (Take 220 minus your age, multiply that by 87 percent and that is your target heart rate.)