Why I run 5k... four days a week MARY KENNEDY
As a new campaign urges people to understand the risks of osteoporosis and take action...
WE’RE used to checking our cholesterol and blood pressure regularly, but a new campaign is calling on all of us to take more care of our bone health.
Fractures and falls are a serious cause of admission to hospital as we get older and to mark World Osteoporosis Day, the Irish Osteoporosis Society is calling on women especially to take the test on their website to see if they are at risk and then take positive action to help strengthen their bones.
And as another lockdown looms, broadcaster Mary Kennedy is spearheading the She Doesn’t Deserve A Break campaign in conjunction with Amgen, to encourage people to look after their bone health.
Osteoporosis causes bones to become weak and easily breakable, resulting in life-changing fractures. Those with osteoporosis can fracture a bone even after the most minor fall from their standing height, from simply sneezing, or bending to tie a shoelace. For some women, bone loss happens faster than others, and some will lose 20% of their bone density during the five to seven years after menopause.
Mary who, at 66, is a keen runner, is urging others-especially women -to complete the online risk assessment at irish osteoporosis.ie.
‘ I had never considered the importance of my bone health until I understood the risks, particularly to women my age. Nearly seven out of 10 hip fractures happen to women and for one in five it can be fatal. I’ve always been interested in health, fitness and wellbeing. Irish women know what osteoporosis is but we aren’t good at keeping an eye on our bone health as we go through life. It can happen to women after the menopause because of the drop in oestrogen,’ she says.
TOO often people don’t realise they have osteoporosis until they have suffered a fracture. ‘A lot of people realise they have osteoporosis for the first time when they have a fall and that’s unfortunate,’ Mary says. ‘I think for me, the older I get the more my independence matters to me. That’s that I would appeal to people not to let this go.
‘Go to the Irish Osteoporosis Society website, do the risk assessment test to see what that reveals and take it from there.’
Mary is now making sure that a dexa scan which measures bone density i s part of her yearly check-up.
‘It’s always on our to-do list in the new year to get our bloods done, to have our cholesterol checked, but really every couple of years and particularly for women, having the bone density test and having the DEXA scan should be on your to-do list too.’
Mary makes sure she exercises and eats healthily. She runs 5kms four times a week.
‘It used to be seasonal because of working so much with Nationwide but since leaving RTE I am still working but it’s more measured. I have been able to do four days a week and I do 5kms. It’s very gentle stuff but I love it. And I also hike. I love hiking at the weekends, I am aware and conscious of the food I eat and keeping the levels good.
‘I have been running since I was in secondary school and I don’t feel good about myself if I’m not taking exercise. It’s not even the physical effects, it’s the mental as well. When I go out for my run I am set up for the day.’
There are ways you can boost your bone health to lessen your risks of breaks and fractures.
Founder and President of the Irish Osteoporosis Society, Professor Moira O’Brien, says: ‘Detection of osteoporosis is crucial. Taking the osteoporosis risk test is the first step to take to determine if you are at risk. Approximately one in three women over the age of 50 will fracture a bone due to osteoporosis and a major cause of bone loss is when a woman’s oestrogen levels decline due to the menopause.
‘Painful broken bones can significantly impair your daily activities and as we know can even lead to death. Taking action against this disease today could have a huge impact on your life. We believe everyone with osteoporosis should be able to live well and manage their condition in ways that best meet their needs.’
With another strict lockdown looming, it’s even more important to keep up your exercise levels during t he winter months. Research, conducted by Teva, has revealed that more than a quarter (28%) of those aged over 65 say the COVID-19 pandemic has had an impact on their ability to exercise while one in seven say that the pandemic has impacted negatively upon their ability to gain access to support services.
Exercise plays a vital role in bone health and osteoporosis prevention and treatment, making it even more important that people are able to remain physically active at this time.
The Irish Society of Chartered Physiotherapists (ISCP) has partnered with Teva to raise awareness around the importance of movement during the ongoing pandemic.
This year more than ever it is vital that we remind the general public of the important role that physical exercise plays in the maintenance of bone health,’ says ISCP President Gay Peart-Murphy.
‘We know from working in close contact with our physiotherapists i n the field that the ongoing COVID-19 restrictions have put increased pressure on people who are living with osteoporosis in Ireland. The network of physiotherapists in Ireland are very concerned about this and are developing telehealth systems, through which they can keep in close contact with their patients, if they cannot see them face to face.’
COCOONERS are being urged to ensure they continue to exercise, regardless of what new restrictions might bring, in an effort to ensure their bone health.
‘We anticipate an increase in falls and fractures presenting to the hospital as a result of prolonged cocooning in the over-65 population,’ says Maria McGrath, Senior Orthopaedic Physiotherapist, Tallaght University Hospital.
‘Inability to engage in usual physical and social activities will result in reduced muscle mass, reduced balance and reduced bone density over time. It is vital to continue to move in your home, in your garden, in your parks and especially on your stairs (where safe) to maintain muscle mass, balance reactions and strong bones.’
Private physiotherapist Sinead Curran says the pandemic caused a drop in those who attended her groups f or osteoporosis and osteopenia.
‘Six months without any activity can have a huge impact on muscle, strength, bone density, balance and increased risk of falling and potential fractures,’ she says. ‘I found that once I moved my classes online, participation dropped approximately 50% between March - August.
‘Since going back to classes in the clinic we have noticed a loss of muscle strength and co- ordination in those who didn’t engage with exercise over the five-month period.
‘One of the biggest reasons for people not engaging in physical activity is fear of exercise and fear of falling. It’s important to not be afraid of exercise, just start slowly. If you are unsure about what to do, have a chat with a chartered physiotherapist or your GP. Any decreases in muscle, strength, bone density and balance that may have occurred over the last few months can be reversed. It will take time but it’s never too late to start exercising.’
Visit irishosteoporosis.ie to take the risk check today to see if you are at risk of having osteoporosis. Follow us on Facebook and Twitter for regular updates and information.