Osteoporosis
In essence, osteoporosis means ‘bones with holes’. This can occur because the bones lose strength by becoming less dense and due to calcium loss, can break more easily. The problem is, most people do not realise they have the condition until a fracture actually occurs. The most common areas of the body for these fractures are the spine, wrist and hips. There are many causes of this condition. They include:
- A family history – did/does your mother/sister/grandmother have a history?
- Not enough calcium in the diet;
- Low levels of vitamin D;
- Smoking;
- More than 2 standard drinks of alcohol per day;
- More than 3 cups of tea or coffee per day;
- Not enough exercise in your lifestyle;
- Early menopause – before the age of 45;
- Underweight persons (below 50 kg);
- Long term use of some drugs, such as corticosteroids.
The good news is, osteoporosis may be preventable!
How?
- Eat a healthy diet – plenty of fresh fruit, vegies and whole grains;
- Eat a calcium rich diet – low fat dairy, canned fish with edible bones is another excellent source;
- For the post-menopausal woman, 1500 mg of calcium per day is recommended.
- Get some (sensible) sun exposure – vitamin D levels are increase with just a small amount of daily sunshine;
- Avoid smoking – it has been proven that the nicotine found in cigarette smoke is toxic to bone cells;
- Regular weight bearing exericse – all you need to do is exercise at least three or four times a week for 30 minutes to maintain healthy bones. Excellent activities include: walking, jogging, tennis and dancing.
How do I know if I have osteoporosis?
The most reliable way of checking for this condition is by measuring bone density. Using x-ray technology (the exposure to radiation is minimal), and accurate assessment can be made. Remember that ultrasound tests of the heel – as performed at your local chemist – is not a particularly reliable way of testing for osteoporosis.
What if I have osteoporosis?
If you have osteoporosis, it is never too late to have treatment. In fact, treatment of the condition can significantly halt bone loss and reduce your risk of bone fractures. You doctor can discuss treatments with you.
Source: The Menopause Made Simple Program, Anderson, D. & Graham, V. (2002)
Allen & Unwin, NSW.
Pages 28-32