Osteoporosis literally means ‘porous bones’ – the result of bone tissue being reduced and its structure weakened. The cost can be enormous, especially after age 65.
“Up to 20% of hip fracture victims die within a year, and less than half will regain functional capacity,” says Teréza Hough, CEO of the National Osteoporosis Foundation of South Africa. Those it doesn’t kill it often leaves bent, shrunk and in wheelchairs.
The good news is there’s much you can do to preserve bone and prevent future fractures.
1. Know your risk
About 30% of osteoporosis is thought to be genetic, says Hough, so if you have a first degree relative with easy fractures or a Dowager’s Hump (curvature of the upper back), you are at greater risk. Women are also at higher risk than men as they tend to have thinner, lighter bones, and after menopause stop producing estrogen, which slows the activity of cells that build new bone. Talk to your health professional about having a bone density scan, and take special care.
2. Watch your diet
Calcium is essential for bone health, and the Osteoporosis Foundation recommends 1000 to 1200mg of elemental calcium a day – if you can’t achieve that with food, a calcium supplement of 500 to 600mg a day is advised (too much calcium may raise your risk of a heart attack).
Dairy products are a good source (one cup of skimmed milk has 270mg), but so are dark green veggies, seeds, nuts and tofu (in big quantities), and fortified foods (fruit juice, cereals). Keep in mind that some foods can interfere with the absorption of calcium – high-fibre ones like whole grains and legumes, and those high in oxalic acid, like beans and sweet potatoes. Enjoy these, but not within two hours of foods high in calcium.
Vitamin D is also important for bone health. The best source is 10 minutes of sunlight several times a week, but it’s also in foods such as eggs, oily fish, liver, milk, yoghurt, beans, broccoli and fortified cereals.
“You’ll get most of the key vitamins for bone health simply by eating a varied, balanced diet like the Mediterranean one,” says Dr Isabel Thompson, a Joburg doctor who specialises in osteoporosis. As insurance, after age 65 ask your health professional about taking a calcium supplement that includes vitamin D.
3. Get moving
Your bones need regular weight-bearing exercise, so walk for 20 minutes a day, climb stairs, dance and lift weights, urges Thompson. These build bone density, while also improving your balance and coordination and helping to keep at bay other conditions that can increase your risk of osteoporosis either directly (such as gastrointestinal diseases and diabetes), or through the medications they may require (such as long-term corticosteroids and other immunosuppressive drugs).
4. Clean up
Quit smoking – it raises your risk of developing conditions linked to osteoporosis, and research has shown that smokers have lower bone density. Also cut back on alcohol, which flushes calcium from your body. Research at Loyola University found that alcohol slows bone healing at a cellular level, and this would apply to binge drinkers as well as alcoholics. Limit your caffeinated drinks, too – they can inhibit calcium absorption, so aim to have no more than two or three cups or coffee or tea a day.
5. Consider HRT
If you’re a woman at increased risk of osteoporosis, when you approach menopause ask your health provider about hormone replacement therapy. The Osteoporosis Foundation notes that it’s been found to help maintain bone mass in the first five to 10 years after menopause, and prevent osteoporotic fractures by about 50%.
For more information, contact the National Osteoporosis Foundation on 0861 102 265.
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