Osteoporosis

Osteoporosis

Osteoporosis is a condition that weakens bones, making them fragile and more likely to break. It develops slowly over several years and is often only diagnosed when a minor fall or sudden impact causes a bone fracture.

The most common injuries in people with osteoporosis are:

1: Wrist fractures

2: Hip fractures

3: Fractures of the spinal bones (vertebrae)

However, they can also occur in other bones, such as in the arm or pelvis. Sometimes a cough or sneeze can cause a rib fracture or the partial collapse of one of the bones of the spine.

Osteoporosis isn’t usually painful until a fracture occurs, but spinal fractures are a common cause of long-term pain. 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 removal of old bone.

Osteoporosis affects men and women of all races. But white and Asian women especially older women who are past menopause are at highest risk. Medications, healthy diet and weight-bearing exercise can help prevent bone loss or strengthen already weak bones.

Causes, symptoms and risks:

Losing bone is a normal part of the ageing process, but some people lose bone density much faster than normal. This can lead to osteoporosis and an increased risk of fractures.

Women also lose bone rapidly in the first few years after the menopause. Women are more at risk of osteoporosis than men, particularly if the menopause begins early (before the age of 45).

Symptoms:

Back pain, caused by a fractured or collapsed vertebra

Loss of height over time                                                            

A stooped posture

A bone fracture that occurs much more easily than expected

Many other factors can also increase the risk of developing osteoporosis, including:

Long-term use of high-dose oral corticosteroids

Long-term use of certain medications which can affect bone strength or hormone levels

Having a low body mass index (BMI) 

Heavy drinking and smoking

Your sex: Women are much more likely to develop osteoporosis than are men.

Age: The older you get, the greater your risk of osteoporosis.

Race: You’re at greatest risk of osteoporosis if you’re white or of Asian descent.

Family history: Having a parent or sibling with osteoporosis puts you at greater risk, especially if your mother or father experienced a hip fracture.

Body frame size: Men and women who have small body frames tend to have a higher risk because they may have less bone mass to draw from as they age.

Hormone levels

Osteoporosis is more common in people who have too much or too little of certain hormones in their bodies:

Sex hormones

Thyroid problems

Other glands

Dietary factors

Osteoporosis is more likely to occur in people who have:

Low calcium intake

Eating disorders

Gastrointestinal surgery

Steroids and other medications

Long-term use of oral or injected corticosteroid medications, such as prednisone and cortisone, interferes with the bone-rebuilding process. Osteoporosis has also been associated with medications used to combat or prevent:

Seizures

Gastric reflux

Cancer

Transplant rejection

Medical conditions

The risk of osteoporosis is higher in people who have certain medical problems, including:

• Celiac disease
• Inflammatory bowel disease
• Kidney or liver disease
• Cancer
• Lupus
• Multiple myeloma
• Rheumatoid arthritis

Prevention: Good nutrition and regular exercise are essential for keeping your bones healthy throughout your life.

Protein: Protein is one of the building blocks of bone. And while most people get plenty of protein in their diets, some do not. Vegetarians and vegans can get enough protein in the diet if they intentionally seek suitable sources, such as soy, nuts, legumes, and dairy and eggs if allowed. Older adults may also eat less protein for various reasons. Protein supplementation is an option.

Body weight: Being underweight increases the chance of bone loss and fractures. Excess weight is now known to increase the risk of fractures in your arm and wrist. As such, maintaining an appropriate body weight is good for bones just as it is for health in general.

Calcium: Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium a day. This daily amount increases to 1,200 milligrams 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

Soy products, such as tofu

Calcium-fortified cereals and orange juice

If you find it difficult to get enough calcium from your diet, consider taking calcium supplements. However, too much calcium has been linked to kidney stones. Although yet unclear, some experts suggest that too much calcium especially in supplements can increase the risk of heart disease. The Institute of Medicine recommends that total calcium intake, from supplements and diet combined, should be no more than 2,000 milligrams daily for people older than 50.

Vitamin D: Vitamin D improves your body’s ability to absorb calcium and improves bone health in other ways. People can get adequate amounts of vitamin D from sunlight, but this may not be a good source if you live in high latitude, if you’re housebound, or if you regularly use sunscreen or avoid the sun entirely because of the risk of skin cancer.

Exercise: Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you’ll gain the most benefits if you start exercising regularly when you’re young and continue to exercise 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, and weight-bearing exercises — such as walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports — affect mainly the bones in your legs, hips and lower spine. Balance exercises such as tai chi can reduce your risk of falling especially as you get older.

Swimming, cycling and exercising on machines such as elliptical trainers can provide a good cardiovascular workout, but they’re not as helpful for improving bone health.