Good nutrition, regular exercise reduce risk of osteoporosis

OSTeOpOrOSIS is a condition that weakens bones, making them susceptible to fracturing or breaking. It develops slowly over several years. It may only be discovered when you fall or have an unexpected impact that causes a bone to break.

World Osteoporosis Day, which was commemorated on October 20, focuses on raising global awareness concerning the prevention, diagnosis and treatment of osteoporosis and metabolic bone disease.

This year’s theme is “Step Up for Bone Health”. It deals with the need for action to promote the care of those suffering from osteoporosis, manage the condition and make people aware of the steps to take to prevent it.

It aims to encourage people to take care of their bone health now so that they reduce their risk of developing osteoporosis and broken bones in the future.

The most common osteoporosis injuries include broken wrists, hips and spinal bones. However, breaks can happen in other bones, such as in the arm or pelvis. Sometimes a cough or sneeze may be enough to cause a broken rib or the partial collapse of a bone in the spine.

Osteoporosis is not normally painful until a bone is broken. However, broken bones in the spine are a common cause of long-term pain.

Although a broken bone is often the first sign of osteoporosis, some older people develop a bent forward posture due to bones in the spine having broken, making it difficult for them to support the weight of the body.

Causes

Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn't keep up with the loss of old bone.

When you are young, your body makes new bone faster than it breaks down old bone and your bone mass increases. After the early 20s this process slows down. Most people reach their peak bone mass by age 30. As people age, bone mass is lost faster than it is created.

How likely you are to develop osteoporosis depends partly on how much bone mass you attained in your youth. The higher your peak bone mass, the less likely you are to develop osteoporosis as you age.

Losing bone strength is a normal part of ageing. However, some people lose bone strength faster than normal, leading to osteoporosis and an increased risk of broken bones.

Women tend to lose bone strength rapidly in the years after their menopause. They are more at risk of osteoporosis than men, particularly if the menopause starts early before the age of 45 or they have had their ovaries removed.

However, osteoporosis can also affect men, younger women and children. There are many factors that can increase the risk of developing osteoporosis. These include taking high-dose steroid tablets for more than three months.

Some inflammatory conditions, hormone-related conditions and malabsorption problems can cause osteoporosis.

Other possible causes include a family history of osteoporosis, particularly a hip fracture in a parent, and long-term use of certain medicines that can affect bone strength or hormone levels such as anti-oestrogen tablets, which many women with breast cancer take.

Lack of regular exercise, heavy drinking and smoking can contribute to osteoporosis. An eating disorder such as anorexia or bulimia and having a low body mass index (BMI) can increase your risk of osteoporosis.

Osteopenia

Before osteoporosis occurs you go through a stage called osteopenia. This is when your bone density scan shows your bone density is lower than average for your age but not low enough to be classed as osteoporosis.Osteopenia does not always lead to osteoporosis. Steps can be taken to keep your bones healthy and reduce your risk of osteoporosis.

Symptoms

Typically there are no symptoms in the early stages. Once your bones have been weakened, signs and symptoms may include back pain, caused by a fractured or collapsed vertebra, loss of height over time, a stooped posture or a bone that breaks more easily than expected

Diagnosis

You might want

to

talk

to your doctor about osteoporosis if you went through early menopause or took corticosteroids for several months at a time, or if a parent had a hip fracture. If your doctor suspects you have osteoporosis, a bone density scan may be done to measure your bone strength and determine the likelihood of breaking a bone.

Treatment

Treatment for osteoporosis is based on treating and preventing broken bones and taking medicine to strengthen your bones. Whether you need treatment depends on your risk of breaking a bone in the future.

If treatment is required, your doctor is likely to suggest the safest and most effective plan for you, which may include prescribing bone strengthening medication.

Prevention

Good nutrition and regular exercise are essential for keeping your bones healthy throughout your life. Medication, a healthy diet and weight-bearing exercise can help prevent bone loss or strengthen weak bones.

eat bone-healthy foods enriched with calcium, protein, vitamins – especially Vitamin D – and nutrients.Calcium is important for healthy bone development. Men and women aged between 18 and 50 need 1 000 milligrammes of calcium a day. This increases to 1 200 milligrammes when women turn 50 and men turn 70.

Good sources of calcium include low-fat dairy products, dark green leafy vegetables, canned salmon or sardines with bones and calcium-fortified cereals and orange juice. exercise can help you build strong bones and slow bone loss. exercise will benefit your bones no matter when you start but is most beneficial if started regularly when young and continued throughout your life.

Combine strength training exercises with weight-bearing and balance exercises. Strength training helps strengthen muscles and bones in your arms and upper spine. Weight-bearing exercises such as walking, jogging, running, stair climbing, skipping and impact-producing sports affect mainly the bones in your legs, hips and lower spine.Maintain a healthy body weight. Do not smoke. Do not drink alcohol excessively. Be alert to any personal risk factors such as diseases, genetics, medicines, height loss and menopause. If you have osteoporosis, reduce your chances of a fall by removing hazards from your home and engaging in balance exercises. To recover from a fracture follow your doctor’s instructions. Hot and cold treatments such as warm baths and cold packs may help recovery, as well as professionally recommended relaxation techniques.

The information in this article is provided as a public service by the Cimas iGo wellness programme, which is designed to promote good health. it is provided for general information only and should not be construed as medical advice. Readers should consult their doctor or clinic on any matter related to their health or the treatment of any health problem. — igo@cimas. co.zw or whatsapp 0772 161 829 or phone 024-2773 0663