Stay on your Feet; How to manage Osteoporosis
Osteoporosis,
or ‘porous’ bone, is a common bone disease characterized by low bone mass and
the structural deterioration of bone tissue, leading to bone fragility and an
increased risk of fractures of the hip, spine, and wrist. Both men and women
are affected by osteoporosis. It is a disease that can be prevented and
treated.
Content:
Smoking cessation if you have Osteoporosis
Management of osteoporosis
Exercise for Osteoporosis
Diet for Osteoporosis
Screening and diagnosis of Osteoporosis
When to seek medical advice about Osteoporosis
What Causes Osteoporosis?
Signs and symptoms of Osteoporosis
What are the risk factors for developing Osteoporosis?
Tags:
Osteoporosis; Management of osteoporosis; ;Exercise for Osteoporosis;Diet
for Osteoporosis; diagnosis of Osteoporosis; medical advice about Osteoporosis;Causes
Osteoporosis; ; symptoms of Osteoporosis; ; risk factors for developing
Osteoporosis
Osteoporosis
is called a “silent disease” because bone loss occurs without any symptoms. 1
in 2 women and 1 in 4 men will have an Osteoporosis related fracture in their
life time. Moreover, women near or past menopause who have sustained a fracture
in the past are twice as likely to experience another fracture. As many as 20
percent of the people who break their hip because of Osteoporosis die within a
year.
Its never
too late-or too early-to do something about Osteoporosis. Everyone can take
steps to keep their bones strong and healthy throughout their life.
What Causes Osteoporosis?
The strength
of your bones depends on their mass and density. To maintain bone density and
strength, the body needs a sufficient supply of calcium and other minerals,
proper production of certain hormones that help to regulate bone cell function,
and an adequate supply of vitamin D, which is essential for calcium absorption
and normal bone formation.Bone is a dynamic, living tissue. Our bodies
constantly build new bone and remove older bone. In child wood, more bone is
built than removed, and so the bones grow in size. After the age of 30 or 40, however
the cells that build new bone do not keep up with those that remove bone. The
total amount of bone then decreases, and Osteoporosis may develop as a
result.The average rate of bone loss in men and women who have not yet reached
menopause is small. But after menopause, bone loss in women accelerates to an
average of one to two percent a year.
This is
because after menopause, the level of oestrogen (the female hormone) sharply
decreases. Oestrogen helps the body’s bone-forming cells to keep, working and
thus protects the skeleton. After menopause when the level of oestrogen
decreases, some of this protection is lost.
The risk of
developing Osteoporosis depends on how much bone mass you attained between ages
25 and 35 (peak bone mass) and how rapidly you lose it later. The higher your
peak bone mass, the more bone you have “in the bank”, making you less
susceptible to Osteoporosis, as you lose bone during normal aging.
What are the risk factors for developing Osteoporosis?
Factors that
will increase the risk of developing Osteoporosis are:
·
Female
gender
·
Caucasian
or asian race.
·
Thin and small body frames.
·
Family history of Osteoporosis (for example, having a
mother with an Osteoporosis hip fracture doubles your risk of hip factor).
·
Personal history of fractures as an adult.
·
Cigarette
smoking.
·
Excessive
alcohol consumption.
·
Lack
of exercise.
·
Low
calcium diet.
·
Poor nutrition and poor general health.
·
Mal absorption (nutrients are not properly absorbed
from the gastrointestinal system).
·
Low oestrogen levels (after menopause or with early
surgical removal of both ovaries).
·
Amenorrhea (loss of the menstrual cycle) in young
women also causes low oestrogen and osteoporosis. Amenorrhea can occur in women
who undergo extremely vigorous training, and in women with very low body fat.
·
Chronic inflammation, due to diseases (such as
rheumatois arthritis and chronic liver diseases).
·
Immobility, such as after a stroke, or from any
condition that interferes with walking.
·
Hyperthyroidism: a condition caused by the thyroid
gland producing excessive thyroid hormone. It is also caused by taking too much
thyroid hormone medication.
·
Hyperthyroidism: a disease wherein there is excessive
parathyroid hormone production by the parathyroid gland (a small gland located
near the thyroid gland).
·
Vitamin D deficiency. Vitamin D helps the body absorb
calcium. When vitamin D is lacking, the body cannot absorb. Adequate amounts of calcium to
prevent osteoporosis.
·
Certain medications can also cause osteoporosis.
Signs and symptoms of Osteoporosis
There is
usually no pain or symptom in the early stages of bone loss. But once the bones
have been weakened by osteoporosis, you may have signs and symptoms that
include:
1.
Back
pain.
2.
Loss of height over time, with an accompanying stooped
posture.
3.
Fracture of the vertebrae, wrists, hips or the other
bones.
Fractures of
Osteoporosis
If the bones
become very weak due to osteoporosis, fractures may occur from a minor fall,
after lifting something heavy, and even just while walking or coughing. The
fracture usually heals with treatment. But if osteoporosis progresses, more
fractures may occur .
When
fractures occur in the spine . The bones in the spine may shorten. These are
called “compression fractures”, and people with severe osteoporosis may sustain
two, three or even more. This is a common way older people lose height.
Spine
fractures can also change the square-shaped bones of the spine to wedge-shaped.
This can result in a stooped posture.
By the age
of 80, nearly half of all women show a spinal fracture on an x-ray. Yet many
cannot recall any injury or incident that would have caused the fracture.
Unfortunately,
the joint surface alignment in the spine may become distorted, and the joints
may therefore wear down. This can cause arthritis in the spine and pain.
Surgery to deal with a fracture may be more difficult on osteoporosic bones,
because thinner bones might be unable to hold devices such as rods and screws
which may be necessary to repair the fracture, firmly.
When to seek medical advice about Osteoporosis
Early
detection is important in osteoporosis. You may be able to slow the disease if
you find out you have it, or prevent it if you discover you’re likely to
develop it. Consider your risk factors, then discuss your risk with your doctor
and plan your prevention strategy. If you’re a woman, it’s best to do this well
before menopause.
Screening and diagnosis of Osteoporosis
Osteoporosis
may be diagnosed based upon patient and family history, physical examination,
laboratory studies, and bone mineral density testing, doctors can detect early
signs of osteoporosis using a variety of devices to measure bone density. The
best screening test for osteoporosis is dual energy x-ray absorptiometry
(DEXA). This procedure is quick, simple and gives accurate results. It allows
your doctor to measure the density of the bones in your spine, hip and wrist –
the areas most likely to be affected by Osteoporosis – and to accurately follow
changes in these bones over time. Although x-rays can also detect Osteoporosis,
it can do so only after >30% damage is already done.
If you’re a
woman, it is recommended that you have a bone density test if any of the
following conditions apply to you, and you are not taking oestrogen:
·
You use medications that can cause Osteoporosis
·
You have type 1 diabetes (formerly called juvenile or
insulin-dependent diabetes), liver disease, kidney disease or a family history
of Osteoporosis.
·
You
experienced early menopause.
·
You’re postmenopausal, older than 50, and have at
least one risk factor for Osteoporosis.
·
You’re postmenopausal, older than 65, and have never
had a bone density test.
Management of osteoporosis
The goal of
osteoporosis management is to prevent bone fractures, by stopping bone loss and
by increasing bone density and strength. Although early detection and timely
treatment of osteoporosis can substantially decrease the risk of future
fracture, none of the available treatments for osteoporosis are complete cures.
In other words, it is difficult to completely rebuild bone that has been
weakened by osteoporosis. Therefore, the prevention of osteoporosis is as
important as treatment.
Diet for Osteoporosis
An optimal
diet for the prevention or treatment of osteoporosis includes an adequate in
take of calories, as well as calcium, vitamin D and protein, all of which are
essential in helping to maintain proper bone formation and density.
An
inadequate supply of calcium over a lifetime contributes to the development of
osteoporosis. Many published studies show that low calcium intake appears to be
associated with low bone mass, rapid bone loss, and high fracture rates.
The main
dietary sources of calcium include milk and other dairy products, like cottage
cheese, yogurt, hard cheese and green vegetables, such as spinach and broccoli.
You can get 1200mg of calcium by drinking 4 glasses of skim milk (8-ounces
each).
Depending
upon how much calcium you get each day from food, you may need to take a
calcium supplement.
Vitamin D is
needed for the body to absorb calcium. Without enough vitamin D, we cant form
enough of the hormone calcitriol (known as the “active vitamin D”), causing
insufficient calcium absorption from the diet. You can get vitamin D safely in
two ways: through the skin and from the diet. Vitamin D is formed naturally in
the body after exposure to sunlight. Fifteen minutes in the sun is plenty of
time to manufacture and store all of the vitasin D you need. Vitamin D-rich
foods include egg yolks, saltwater
Exercise for Osteoporosis
Exercise is
an important component of an osteoporosis prevention and treatment program.
While exercise is good for someone with osteoporosis, it should not put any
sudden or excessive strain on your bones.
Exercise can
help you reduce your risk of fracturing. By helping you build and maintain your
bone density, and by enhancing your balance, flexibility and strength, to
reduce your chance of falling.
To build and
maintain your bone density
Bone is a
living tissue that responds to exercise by becoming stronger. Just as a muscle
gets stronger and bigger the more you use it, a bone becomes stronger and
denser when is called upon to bear weight. For building and maintaining bone
density . Weight-bearing and resistance exercises are the two most important
types of exercise.
Weight-bearing
exercises are those in which your bones and muscles work against gravity, such
as walking, climbing stairs, etc.
Resistance
exercises are those that use muscular strength to improve muscle mass and
strengthen the bones. The best example of resistance exercises is weight
lifting, such as using free weights and weight machines at your local health
club.
To reduce
the risk of falling
You can
significantly reduce your risk of falling by engaging in activities that
enhance your balance, flexibility and strength.
·
Balance is the ability to maintain your body’s
stability while moving or standing still. You
can improve your balance with activities like yoga.
·
Flexibility refers to the range of motion of a muscle,
or a group of muscles. You can improve your flexibility through swimming, yoga,
and gentle stretching exercises.
·
Strength refers to your body’s ability to develop and
maintain strong muscles. Lifting
weights will increase your strength.
Certain
movements may be dangerous because of the stress they put on your spine, and
hence, should be avoided. These include excessive forward bending, twisting,
heavy-lifting and high-impact activities.
Smoking cessation if you have Osteoporosis
Smoking is
bad for your bones, as well as your heart and lungs. Women who smoke have lower
levels of oestrogen compared to non-smokers, and they often go through
menopause earlier. Smokers may also absorb less calcium from their diets.
Calcium and
vitamin D supplementation
Calcium
plays an important role in maintaining bone strength. Calcium alone cannot
prevent or cure osteoporosis, but it is an important part of the overall
prevention or treatment program. With age, calcium absorption decreases and
vitamin D deficiency also occurs which plays an important role in the
development of osteoporosis.
Many women
consume less than half of the daily recommended amount of calcium. If you are
unable to get enough calcium through your diet, your doctor can recommend an
appropriate calcium supplement, since there are several different types of
calcium salts and a variety of supplements available.
Vitamin D
plays a major role in calcium absorption and bone health. The recommended daily
intake of vitamin D is between 400 and 800 international units (IU). Do not
take more than 800 IU per day unless your doctor prescribes it, since massive
doses of vitamin D may be harmful.
Vitamin D is
available in various forms, i.e. plain (cholecaliciforal) and as active vitamin
D analogs
Dos and
don’ts for safe movement
Dos
for safe movement
·
Always pay attention to proper posture.
·
Lift
your breastbone.
·
Keep your head erect and look forward.
·
Keep your shoulders back; lightly “pinch” shoulder
blades.
·
Tighten you abdominal muscles and buttocks.
·
Whenever possible, walk or climb the stairs, always
use the handrail.
·
Always bend the hips and knees, not from the waist.
Don’ts
for safe movement
·
Don’t walk or exercise on slippery surfaces.
·
Don’t wear shoes with slippery soles.
·
Don’t
move too quickly.
·
Don’t engage in sports or activities that require
twisting the spine or bending forward from the waist, such as conventional
sit-uups or toe touches.
·
Don’t force yourself to complete a task or exercise if
you feel short of breath, are in pain or are fatigued.
·
Don’t spend extended periods of time in your chair or
bed. Remaining inactive is one of the worst things you can do.
