Osteoporosis
Osteoporosis is a condition which leads to decreased bone density and therefore increased fragility, and risk of bone fracture. It affects over 3 million people in the UK, affecting older people more than young. Bone density increases when we are young, until our twenties but starts decreasing in our mid thirties. Fractures are most common in the hip, wrist and spine in those with Osteoporosis, but can occur in other bones. Fractures in the spine, or softening of the spinal bones can lead to a stooped over appearance.
It can affect men and women but is more common in women. The production of oestrogen in women helps to maintain bone density. Following the menopause or after a hysterectomy, as the production of oestrogen decreases, so does bone density. This is increased if the menopause occurs before 45 years old, the hysterectomy occurs before age 45 and the ovaries are removed. An absence of periods for 6 months due to over-exercising or dieting can increase the risk of osteoporosis.
Bone density appears to be related to testosterone levels in men, so men with low levels of testosterone have an increased risk. Low testosterone levels can occur due to alcohol misuse and taking high levels of corticosteroids.
Other risk factors are:
Family history of Osteoporosis or hip fracture
Hyperthyroidism
Cushings Syndrome
Reduced amounts of sex hormones, oestrogen and testosterone
Disorders of the Pituitary Gland
Hyperparathyroidism
Rheumatoid arthritis
Malabsorption problems due to Coeliacs Disease and Crohns’s disease
Low Body Mass Index (BMI) of less than 19
Long periods of inactivity or bedrest.
The Risk of Osteoporosis
This can be assessed using an Online programme called a FRAX to assess your risk over a 10 year period. You may also be referred for a DEXA scan which can measure your bone density. If you have reduced bone density but not that low enough to be classified as having Osteoporosis, then you may be diagnosed as having Osteopenia.
Exercise is very important for maintaining good health.
It’s important to do different types of exercise such as aerobic, strengthening, balance and stretching.
Weight-bearing exercises are important for building up bone density, such as using resistance bands or weights, as well as walking, running, dancing, etc. They will also improve your muscle strength. Improving balance can help to prevent falls and reduce the risk of fracture.
Eating healthily
It’s important to eat healthily, to prevent Osteoporosis, as well as heart problems, Diabetes, strokes and some cancers. Fresh fruit and vegetables, especially green leafy ones, dairy products, tofu, nuts, and dried fruit all contain calcium which is essential for maintaining healthy bones.
Vitamin D is important for healthy bones and teeth, helping your body to absorb calcium. This can be found in oily fish, red meat, egg yolks and fortified foods such as cereals. Vitamin D which is absorbed through sunlight is in short supply in the Winter, so a Vitamin D supplement is advised from October to March. This may also be necessary for people who are housebound, work very long hours and wear clothes which reduce their exposure to natural sunlight.
Heavy alcohol use and smoking should be reduced because they are associated with an increased risk of Osteoporosis.