Preventing osteoporosis
Osteoporosis is a condition in which the bones become weak and brittle, leading to a higher risk of breaks or cracks. This condition occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, leading to a loss of bone thickness (bone mass or density). As a result, bones become thinner and less dense, so that even a minor bump or accident can cause serious fractures.
Any bone in the body can develop osteoporosis, but occurs most commonly in the hip, spine, wrist, ribs, pelvis and upper arm. It usually has no symptoms until a fracture happens – this is why osteoporosis is often called the ‘silent disease’.
Fractures due to osteoporosis can lead to changes in posture (a stoop or ‘Dowager’s hump’), muscle weakness, and loss of height. Fractures can also cause chronic pain, disability, loss of independence and even premature death.
Osteoporosis places a huge burden on the person who has it, their families and their communities, physically and financially. With the population ageing there has been a sharp increase in the number of cases of osteoporosis, and osteoporotic fractures.
The risk factors for developing osteoporosis include being a woman over 64 years of age, having a body mass index lower than 18.5 (thin), having anaemia, history of gastric cancer, and unusual back pain. Experts estimate that one half of all Australian women, and one in three men, will suffer a fracture related to osteoporosis in their lifetimes.
What can you do to help prevent developing osteoporosis? Discuss the issue with your GP so you can address it together. As you age you can have a DEXA x-ray to monitor your ongoing bone strength. If any bone loss is ever evident you can be prescribed appropriate medication. Because no treatment can fully reverse the bone destruction of osteoporosis attempts to prevent it are critical.
Several lifestyle factors are important for prevention: if you smoke then it is a very good idea to stop now, as it increases the porosity of the bones. It is also advisable to curtail your intake of alcohol.
Everyone should consider taking calcium citrate and vitamin D supplementation with the dose depending on your age, as well as improving your bone and muscle strength through walking, dancing, jogging or weight training. It has been proven that even short bursts of activity for 10 minutes, can help you to reduce your fracture risk by up to 50 percent. A word of warning here, however, if your bones are already weak then strenuous exercise may not be good for them so always discuss your lifestyle and health changes with your GP.