Jenny Davys of Shoreham Osteopathy Centre outlines some facts about this condition, risk factors and tips on how to keep your bones strong and healthy.
What is osteoporosis?
Osteoporosis is a condition where bones become weaker and more fragile. The classic image is of a bent-over elderly person whose spine has “crumbled” owing to osteoporosis, but osteoporosis doesn’t just affect vertebrae – wrist and leg fractures are common indicators of weakened bones.
Osteoporosis occurs because the body produces too few osteoblasts (the building-block cells of bone) and/or it produces too many osteoclasts (cells that break down bone). The main test for osteoporosis is a bone density test (DEXA scan). Mildly reduced bone density is known as osteopenia. Many things, including genetics, age, lifestyle, and medications can affect whether you develop osteopenia and whether this then leads to osteoporosis.
Osteoporosis causes bones to become weaker and more fragile. Some people are more at risk than others .
NHS 2019
Genetics
If your parent(s) have or had osteoporosis, this may increase your risk, but many factors influence whether or not you develop it. Often by mitigating other risk factors, you can reduce the chances of inheriting the condition – so read on!
Eat well and get some sun
You are definitely more at risk of osteoporosis if you are underweight and/or eat a poor, unbalanced diet – those suffering from eating disorders are often at risk of osteoporosis and fractures.
Bones require calcium (for strength and hardness) and vitamin D to absorb it. Vitamin D is formed naturally in the body from sunlight so, as winter approaches take every chance to get outdoors while remembering to protect your skin from sun damage. Calcium is not only present in dairy products, but also in green leafy vegetables such as spinach (but only when cooked!), and some nuts, seeds, and pulses. Vitamin D is found in oily fish, red meat, liver and egg yolks,
Also important for bone health are vitamins B, C, E and K, and minerals boron, copper, magnesium, potassium, silicon, and zinc. Fatty acids such as omega 3 and 6 found in oily fish, seeds and some nuts) help the body absorb these vitamins and minerals. Bones also require proteins for the minerals to attach to, so eat plenty of good quality protein containing the full range of essential amino acids, which are sourced directly from meat or can be obtained by combining a good variety of different plant sources. Food supplements can be helpful – it’s best to seek advice from a qualified medical professional on this.
Age & Hormones
People over the age of 60 are generally more at risk of lower bone density, as both oestrogen and testosterone affect bone formation. Women experience a significant drop in oestrogen after menopause (at whatever age this occurs). Men’s testosterone levels typically start to decline over the age of 40. However, many factors can influence both oestrogen and testosterone levels at any age, such as medications, certain illnesses, and even stress, so it’s definitely not only the elderly who can experience osteoporosis.
Exercise
Did you know that a risk factor for osteoporosis is sitting still? Our bones need sufficient forces exerted on them to stimulate healthy cell growth – that’s why astronauts in zero-gravity can suffer weakened bones.
Regular weight-bearing exercise, such as brisk walking or exercise such as pilates or yoga with resistance bands or light weights, will help reduce your risk of osteoporosis.
Smoking and Alcohol
Smoking and drinking alcohol reduce the absorption of the vital minerals and vitamins required for bone growth. Excessive caffeine intake may do this too. Additionally, some chronic conditions, particularly autoimmune diseases, can predispose to low bone density, as can long-term use of medications such as immunosuppressants and corticosteroids.
The good news
The classic bent-over posture is thankfully less common these days, with our increased knowledge of risk factors and treatment options, while osteopenia does not necessarily lead to osteoporosis. Even if you have been diagnosed with osteoporosis, it is usually possible to prevent worsening and even improve bone density. Have a look at the Royal Osteoporosis Society’s website https://theros.org.uk, they have some great information and fact sheets about exercise and physical activity for osteoporosis and bone health. Don’t forget, for a free chat about any of the issues above, just contact our osteopaths at SOC. www.shorehamosteo.co.uk
