OSTEOPOROSIS
 

WHAT IS OSTEOPOROSIS?
Osteoporosis is a major, and almost entirely preventable, cause of ill health in older people, particularly women.
In osteoporosis, the amount of bone in our bodies is reduced. This happens because calcium and bone tissue are lost as we get older. The inner sponge-like part of bones becomes weaker and the outer shell gets thinner.
This results in weak bones that are more likely to fracture (break) with minor injuries. The hips, the spine and the wrists are particularly prone to these fractures.
 
WHO IS MOST AT RISK?
Elderly women are particularly prone to this problem. Often the bones in their spines are affected, leading to tiny compression or crush fractures. This results in the humpback appearance often seen in these women. About one in 2 Australian women over 60 will sustain a fracture due to osteoporosis at some stage in their later life.
Those most at risk of osteoporosis are people who have a light frame, do not exercise much and have a diet low in calcium. People who smoke and drink heavily are also more likely to develop osteoporosis. So are those who have to take steroid medications long-term for other medical conditions.
Osteoporosis Australia recommends that women over 19 years of age have a daily intake of at least 800 mg of calcium per day, with women after menopause upping their intake to at least 1000 mg of calcium per day.
Many women start to show signs of osteoporosis after the menopause. At this stage in life there is a reduction in oestrogen, a female sex hormone. This hormone protects against bone loss and its absence makes osteoporosis much more likely.
 
WHAT ARE THE SYMPTOMS?
Osteoporosis is often described as the 'Silent Thief' because there are no symptoms. Fractures are a consequence of osteoporosis, are often painful and can lead to serious complications, particularly in the elderly. You may not know that your bones are becoming weaker until you experience:
  • a fracture, usually of the wrist, hip or spine;
  • curvature of the spine (dowager's hump); or
  • loss of height.
HOW IS IT DIAGNOSED?
Currently, the most accurate way to diagnose osteoporosis is by a DEXA scan. This low radiation scan measures bone mineral density and provides an indicator of fracture risk. If you have concerns because you meet some of the risk factors, or are near menopause, discuss them with your doctor.
 
RECENT DEVELOPMENTS IN MANAGEMENT
Until recently the management of osteoporosis had been aimed at trying to stop it happening and, if it did, trying to stop it getting worse.
Recent developments now mean that we can treat osteoporosis and in some cases actually reverse the bone loss. New medications are available which increase the body's ability to absorb calcium and stimulate new bone growth.
A special X-ray test known as bone densitometry can detect those with, or at risk of, osteoporosis. Early detection and treatment can prevent a lot of potentially serious troubles later on.
 
EXERCISE IDEAS TO PREVENT OSTEOPOROSIS

Regular weight bearing exercise can decrease your risk of osteoporosis. Here are a few ideas for increasing the amount of exercise you get.

Here are a few ideas from Healthy Bones Week, held every August, for increasing the amount of exercise you get. Regular weight-bearing exercise has been shown to decrease the risk of developing osteoporosis.

  • Go for a walk take your kids, your dog, your partner or go by yourself and give yourself some personal time.
  • Take some time in your garden looking after your garden is a fun low impact way of looking after your bones.
  • Get some friends together and start a team at your local sports centre. Many centres run netball, cricket, volleyball or soccer competitions which are fun and non-competitive. Having other people with you will help keep you motivated.
  • Check your local community centre and see what interesting classes they run. Belly dancing, salsa classes or any number of other fun low impact activity classes are usually on offer.
  • Take your kids or nieces & nephews out and play with them. Play like kids, be silly, run around or play hide and seek. You will be exercising and enjoying time with energetic children.
  • Try walking to the shops when you only have a small amount of groceries to pick up. You will get the benefit of both walking and carrying the shopping home.
  • Too far to walk? Try parking your car away from the entrance to the shops, cumulative exercise throughout the day all helps you reach your half an hour goal. A minute or so extra here and there can add up to really make a difference.
  • Don't overlook housework, put a little extra zing into your vacuuming, ironing or cleaning up, it all counts as exercise. Put on your favourite CD to help inspire you.
  • Try some resistance (weights) training. All you need are some light hand-weights: ask a trained fitness instructor for advice