PROTECTING YOUR BONES: KEY STEPS IN PREVENTING OSTEOPOROSIS

 

Today, as I sat counselling a young woman on how to reduce her fracture risk it dawned on me….

You see, here was a woman who sustained a surprise fracture after a fall .

This was followed by an an even bigger surprise when she was told that her bones were weak because she had osteoporosis…

Could she have prevented this?

If only she had known what to do earlier on in life…

 

It’s never too early to protect your bones

 

THE EXTENT OF THE PROBLEM

 

Worldwide – 1 in 3 women over age 50 will experience a fracture as a result of osteoporosis.

 

That is higher than the risk of developing breast cancer!

 

The International Osteoporosis Foundation quotes that the disability caused by osteoporosis, at a personal and economic level, is greater than that caused by most cancers and is comparable or greater than that caused by rheumatoid arthritis, asthma, and high blood pressure related heart disease.

 

At a recent seminar on healthy aging that I attended, a Professor of neurology stated that the first person to live to age 150 has already been born.

 

Incredible!

 

This longer life span now means that humans are faced with the increasing challenge and awareness of maintaining wellness through a healthy lifestyle. Part of this lifestyle is to aim to protect the density of our bones. In doing so, we reduce our fracture risk and maintain a good quality of life up to the very end.

By no means am I suggesting that protecting our bones is the only thing we have to do…

 

This is only one small part of the responsibility we have to take care of our health …

 

And it is the focus of this article…..

 

STEP 1: IT IS NEVER TOO EARLY TO START

 

Bone starts forming early on in fetal life. The critical period where most development occurs is in the second trimester.

Poor maternal nutrition, low calcium and Vitamin D levels, and a diet deficient in protein at this critical stage has all been shown to affect newborn bone density. In addition, these intra uterine challenges can result in low birth-weight and a subsequent low bone mass as an adult. This translates to a higher risk of osteoporosis later on in life.

So the message to young women planning a pregnancy –make sure your nutrition is optimised before and during your pregnancy.

 

STEP 2: YOUR ADOLESCENT

 

We reach our peak bone mass in early adulthood. So whatever we have accumulated by about age 18 to 19 is what we will have forever.

Start early on…by feeding your toddler the correct food . Create a good foundation.

Continue by encouraging your teenager to eat healthy, move and to play sport. Any exercise that involves stop-start running and a fast change in direction builds good bone at this age. Tennis, squash, netball, hockey, rugby and cross – country running will do the trick. Even walking the family dogs count.

It helps to add a distraction.

My own teenagers walked an easy 8km last weekend (with no moaning) and have asked to repeat the exercise next weekend. The attraction was catching Pokemon on Pokemon Go!

 

STEP 3: PAY SPECIAL ATTENTION AFTER AGE 30

 

We start loosing bone mass from age 30.

We can however make a difference still, even at this stage.

Eating correctly, supplementing calcium and vitamin D and the right kind of exercise will help to prevent bone loss and remodel existing bone in such a way as to prevent fractures.

During times of pregnancy and breastfeeding, because of the nutritional and metabolic demands on our bodies, we can expect a temporary bone loss. In the correct, healthy setup, this can be expected to recover.

At menopause, when estrogen levels drop, we can expect further reductions in bone density. Where appropriate, hormone replacement therapy may have to be started.

 

STEP 4: NUTRITION AND SUPPLEMENTS

 

How much is enough?

 

Before menopause, women need about 1000mg of daily calcium. After the menopause we need even more-1200mg. Good dietary sources are dairy (yogurt, cheese, milk), leafy greens, sesame seeds, chia seeds and sardines.

If you are not maintaining this, top up with a calcium supplement of 500mg at night. Calcium has an added advantage of being a natural sedative. Taken at night with a warm drink, will enhance sleep.

Let’s not forget vitamin D- this works with calcium to make good bone. Daily intake for an adolescent and adult should be about 600 IU per day up to age 50.If you are deficient, you may need more.

You can get good amounts from cod liver oil, salmon, canned tuna, egg yolks, and sun exposure.

For childhood and adolescent calcium requirements click here 

How much vitamin D do children need ? click here 

 

 

STEP 5:EXERCISE

 

The right kind of exercise is crucial. Aim for anything involving muscle strengthening and weight bearing. Add a light cardiovascular element to get your heart rate up – just enough to get into a light sweat.

Daily yoga practice of at least 10 minutes or more, has been associated with improved bone density in the hips and spine in some studies.

Yoga has the added benefit of improving balance and posture and so cutting down the number of falls …and broken bones.

Running and walking will have great benefits too. Not only are you likely to feel energized but your bones will remodel more effectively too.

Try to vary your exercise routine. For example, if cycling is all you do, you may limit your return on your investment in your bone. Cyclists don’t have the best bone densities due to the way the muscles are worked during this exercise.

Everything in moderation. Too much exercise can be bad for your bones. Athletes who don’t menstruate because of excessive exercise have low estrogen levels. If this is not replaced, osteoporosis can be the result.

 

STEP 6: BEWARE BEHAVIOURS THAT DAMAGE YOUR BONES

 

Binge drinking – classified as more than four alcoholic drinks in one go –Alcohol in excess is toxic to bone forming cells.

Too much caffeine : high amounts of daily coffee intake has been associated with increased risk of hip fractures in older women. Caffeine should not exceed 300mg a day. That is about 3 to 4 cups of coffee.

Watch out for hidden caffeine. Diet drinks and sports supplements often have a caffeine kick. Read labels.

Stop smoking: Nicotine and the free radicals that cigarettes make, damage the bone making cell called osteoblasts.

It is never too late to quit!

For post-menopausal women, just one year after kicking the habit, bone density scores have been noted to improve.

 

STEP 7:IT’S ALSO ABOUT HORMONES

 

Your hormonal system in your body works like a well-oiled machine. If one part does not work well it sets off a cascade that can lead to problems in other parts.

Untreated thyroid hormone issues, low testosterone, low estrogen and low DHEAS all impact on bone quality.

Check your hormones on the advice of your doctor and act accordingly.

 

STEP 8: KNOW YOUR MEDICATION

 

Some prescription medication that you may be taking can deplete your bone density:

Examples are;

• Steroids for the treatment of asthma and rheumatoid arthritis
• Proton pump inhibitors that treats reflux and stomach acid issues
• SSRIs used to treat depression

Chat to your doctor to discuss how your medication could be affecting your bone and steps that you can take to prevent bone loss.

 

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