Why is Osteoporosis Such a Problem and Can We Prevent It Developing? | ExpatWoman.com
 

Why is Osteoporosis Such a Problem and Can We Prevent It Developing?

Love your bones, learn how to prevent osteoporosis from developing.

Posted on

6 August 2017

Last updated on 30 January 2018
Why is Osteoporosis Such a Problem and Can We Prevent It Developing?
Bones are continually changing their density according to the demands of the body. If the body requires additional calcium, it can pull the calcium out of the bones. Similarly, if the stress on bones increases, then the body can deposit extra calcium into the bones to make them stronger.
 
This give and take process is happening throughout our life and the balance is maintained by factors such as hormones, exercise and sunlight (for Vitamin D which is essential for calcium absorption). Phosphorous is another element essential in the exchange of calcium in and out of the bones.
 
As we age, the balance of calcium absorption/production changes due to hormone changes or decreased activity levels. This leads to more bone being absorbed than being produced resulting in osteoporosis. Osteoporosis is a condition in which the bones become porous, brittle and more prone to fracture. As the bones become less dense, they become weaker and are more likely to fracture in the case of a fall (or in very advanced cases, even from a minor bump or a sneeze).
 
Osteoporosis

Three stages of bone density:
 
1. Normal bone density
2. Osteopenia - bone density decreased but not to a level of osteoporosis
3. Osteoporosis - very low bone density and risk of fractures occurring.
 
Osteoporosis itself does not cause pain, which means that without testing, you may not be aware that you are suffering from the condition. Serious complications may ensue if a fracture is incurred, particularly by an elderly person. Height loss and changes in posture may also occur where the spine is affected.
 
Bone density will naturally start to decrease after the age of 35. Loss of density will occur then much more rapidly after the onset of menopause. 
 
The diagnosis of osteoporosis can be suggested by X-ray but will be confirmed by DEXA scan.
 
Risk factors:
  • Lack of exercise
  • Lack of calcium and vitamin D
  • Cigarette smoking
  • Low body weight
  • History of rheumatoid arthritis
  • Family history of osteoporosis
  • Excessive alcohol consumption
These changes in bone density can be controlled by correct diet (higher calcium intake), supplements (calcium and vitamin D), hormone treatments, exposure to sunlight and weight bearing exercises.

You may also be interested in...


Exercises for strong bones

1. Weight-bearing exercises 

These exercises include activities that make you move against gravity while staying upright. Weight-bearing exercises can be high-impact or low-impact.
 
High-impact weight-bearing exercises help build bones and keep them strong. If you have broken a bone due to osteoporosis or are at risk of breaking a bone, you may need to avoid high-impact exercises. If you’re not sure, you should check with your healthcare provider. Examples of high-impact weight-bearing exercises are:
  • Dancing
  • Doing high-impact aerobics
  • Hiking
  • Jogging/running
  • Jumping Rope
  • Stair climbing
  • Tennis
High-impact weight-bearing exercises
 
Low-impact weight-bearing exercises can also help keep bones strong and are a safe alternative if you cannot do high-impact exercises. Examples of low-impact weight-bearing exercises are:
  • Using elliptical training machines
  • Doing low-impact aerobics
  • Using stair-step machines
  • Fast walking on a treadmill or outside
Low-impact weight-bearing exercises

2. Muscle-strengthening exercises 

These exercises include activities where you move your body, a weight or some other resistance against gravity. They are also known as resistance exercises and include:
  • Lifting weights
  • Using elastic exercise bands
  • Using weight machines
  • Lifting your own body weight
  • Functional movements, such as standing and rising up on your toes
Yoga and Pilates can also improve strength, balance and flexibility. However, certain positions may not be safe for people with osteoporosis. A physical therapist, certified yoga and pilates instructors should be able to help you learn which exercises are safe and appropriate for you.

Nutrition for bone health 

Nutrition and bone, muscle and joint health are closely related. A healthy diet can help you prevent and manage osteoporosis by assisting in the production and maintenance of bones. 
 
Two of the most important nutrients are calcium and vitamin D. Calcium is a major building-block of bone tissue, vitamin D is the key assisting your body to absorb calcium – the two go hand in hand. 
 
As well as ensuring you eat a balanced diet containing bone-healthy foods, it is important to note that some foods can decrease bone density. Foods should be limited, such as salt, carbohydrate drinks and caffeine, especially if you are at risk of developing osteoporosis. 
 
 

ON EXPATWOMAN TODAY