BONE HEALTH
BONES
AND OSTEOPOROSIS
We, as Osteopaths, often get asked “do you treat bones?” The general answer to this is that we treat a lot more than bones, in fact the whole musculoskeletal system.
Today we are stripping OSTEOPOROSIS to the bare bones.
Osteoporosis is a condition that affects women more than men, and more often post-menopausal women.
Osteoporosis is a decrease in the density of bone leading it to become weaker, or brittle.
It is not usually painful but is a worry as it can lead to easier fractures (breaks) - sometimes even from seemingly insignificant falls or coughing!
Bones are constantly growing into adulthood with most bone growth complete by 17years.
However, our bones (like most cells in our body) are constantly being turned over. This means that the balance between the cells that produce or break down bone is very important - and is where we can consciously make a difference!
Why might you get Osteoporosis?
Older Age - Decreasing bone density is a normal part of the aging process.
Women - Oestrogen has an impact on bone density. During menopause, when oestrogen levels decrease, bones lose calcium and other minerals at a much faster rate.
Family History - Osteoporosis has a strong hereditary link. If a family member has osteoporosis, it’s worth getting investigated as you have a higher risk.
Low Calcium - adults require 1,000 mg per day (preferably through diet) which increases to 1,300 mg per day for women over 50 and men over 70
Low Vitamin D - vitamin D is required for your body to absorb calcium
Lifestyle Factors - Smoking, Sedentary lifestyle, High alcohol consumption
Medical History - Some illnesses and medications can affect your calcium levels such as: long term corticosteroid use, thyroid and parathyroid conditions, some autoimmune and other chronic diseases.
How will you know if you have Osteoporosis?
As mentioned above, osteoporosis is asymptomatic, meaning that you usually don’t know you have it. That’s why those with risk factors, especially in those over 50, should speak to a GP about getting a bone density scan, and likely testing calcium and vitamin D levels.
What can you do for your bone health?
Calcium - essential for strengthening and maintaining bone. 3-5 calcium rich foods/day (dairy, broccoli, silverbeet, beans, almonds, tinned salmon or sardines)
Vitamin D - get your body in the sun for 10-20minutes/day. Vitamin D is required for calcium absorption. It’s important to balance with skin protection, so avoiding times when the sun’s UV is it’s highest.
Exercise - weight bearing exercise is GREAT for increasing bone density. As muscles exercise they pull on the bone which strengthens it. Resistance (weights) is best, otherwise walking and running are also good options. If you have osteoporosis, balance exercises are also great for fall prevention training.
Reduce - smoking and alcohol consumption
Further reading at Osteoporosis Australia and for Women’s Health information Jean Hailes Foundation