What is Osteoporosis?
It is a chronic disease that weakens bones, making it thinner, more brittle and more likely to break even with minimal trauma. Osteoporosis-related fractures commonly occur in the hip, wrist or spine. It is a silent disease that can affect both Men and Women and it's not just a disease of the elderly.
Signs of Osteoporosis
During early stages of Osteoporosis, there are no obvious signs and symptoms. This is why it's also known as a 'Silent Disease'. It is usually rare that people detect their Osteoporosis in its early stage.
In the later stages, one will experience back pain, loss of height over time, low trauma fracture will incur at the wrist, spine, hip or other major bones. Loss of height can be due to the development of a stooped posture, which may eventually lead to difficulty in eating or breathing. All these will also eventually cause loss of mobility and independence in a senior's life.
Bone mass and size grows steadily for both males and females. By about 50 years old, an accelerated loss begins for females with onset of menopause as compared to the gradual loss in males.
It is important for us to maximise bone growth and strength when we are younger. An estimated 10% increase of peak bone mass in children can reduce the risk of an osteoporotic fracture during adult life by up to 50%! As we get to middle age, we should be preventing premature bone loss and when we're older adults we should prevent falls and minimise bone loss.
Detection & Diagnosis
- Tested at the Doctors'
- Your sex - Women much more likely to develop osteoporosis than men
- Your age - the older you get, the higher the risk
- Your race - you're at greater risk if you're white or of Asian descent
- Family history - you're more at risk if you have parents or siblings have osteoporosis
- Body frame size - smaller body frames means there's less bone mass to draw from as they age
- Hormone levels - lowered sex hormones and too much thyroid hormones can lead to increased risk
- Dietary factors - low calcium intake or eating disorders can cause weakening of bones
- Physical activity - sedentary lifestyle increases risk
- Lifestyle choices - high frequency of alcohol intake and smoking increases risk
Tips for Leading a Bone-healthy Lifestyle
- 30 mins of moderate physical activity 5 days a week
- Incorporate weight-bearing, resistance, and muscle strengthening exercises
- Check out our Exercise Range >>
- Spend time outdoors
- Vitamin D from the sun helps your body absorb calcium from the food you eat which helps to build stronger bones
- Maintain a calcium-rich and protein-rich diet
- Avoid smoking, drink in moderation
- Check for Osteoporosis risk factors regularly
Importance of Fall Prevention
Falls are a major cause of fractures and frequent fallers are at higher risk of breaking a bone. Take steps to modify your home to make it a safer space that is free of falls!