Osteoporosis is a disease of the bones. People with osteoporosis have bones that are weak and break easily. Osteopenia is a stage where the bone density mass is lower than normal and may develop into Osteoporosis if nothing is done.
Osteoporosis is called a “silent” disease. You may have bone loss for many years without any symptoms until you break a bone. A broken bone can cause severe pain and disability. It can make it harder to do daily tasks on your own, such as walking.
While Osteoporosis itself is not life threatening but it has a significant impact on the everyday lives of those who suffer from the disease.
You may be at higher risk if you:
are female (although men are not spared)
are aged over 50
have reached menopause before aged 45
have a history of poor bone health or low Bones Mineral Density in your family
have coeliac disease (gluten or wheat allergy)
have taken glucocorticoid medications for a long time
are underweight (BMI below 19)
do not get sufficient nutrients in your diet
you don't lift weight
don’t get enough exercise or have a sedentary lifestyle
smoke
drink alcohol excessively
Here are the steps you need to undertake if you want to manage your bone health, prevent Osteoporosis/Osteopenia or protect yourself from fractures:
Do a Bone Mineral Density (BMD) test. The test measures how much calcium and other types of minerals are in an area of your bone. The test is usually done on bones in areas that are most likely to break because of osteoporosis, including: Lower spine, thigh and forearm. The result is report as Z-Score:
-1 and above: normal bone density.
Between -1 and -2.5: osteopenia
-2.5 and below: osteoporosis.
Increase your Calcium intake. A diet low in calcium contributes to diminished bone density. To get more Calcium eat more leafy vegetables, fish, dairy products, soy products and eggs.
Increase your Vitamin D for Calcium absorption. Spending time in sunlight is the best way to get it. Food sources include: oily fish (e.g. salmon, mackerel, and sardines), egg yolk, red meat, and liver
Increase your intake of Boron. Boron is essential for the growth and maintenance of bone, as well as helping in many other important body functions. Sources include avocado, peanuts, raisins, apple and prune juice.
Increase Vitamin K intake. This vitamin is essential for synthesizing osteocalcin, an important protein for maintaining bone strength. Vitamin K also reduces fracture risk. Sources include kale, collard greens, broccoli, spinach, cabbage, and lettuce.
Maintain a healthy weight and prevent rapid weight loss and cycling between gaining and losing weight. When you lose weight, you can also lose bone density, but the density is not restored when you gain back the weight.
Avoiding a low-calorie diet. Such a diet can led to bone density loss.
Protein plays an essential role in bone health and density, and a person should ensure that they have enough protein in their diet.
Mechanical loading of bone through weight-bearing exercise can stimulate bone building. Examples of weight-bearing exercises are walking, jogging, jumping and climbing stairs, done in a safe manner.
Keep a good posture and proper body mechanics in your day-to-day tasks. Try to avoid activities that involve forward bending or forced twisting.
As you get older, watch your steps, keep a clear path at home and install hand railings to help avoid falls.
Cut down smoking and drinking
It is not advisable to do any exercise or activities with the potential for serious falls, like standing on stool, stepping on slippery floor, downhill skiing, ice skating, trampoline jumping or inline skating.
If you have brittle bones in your spine, do not do deep backbends in yoga.
Do engage in routines designed to build bone mass, improve balance and overall strength with a specialized strength training
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