Understanding Osteoporosis
Tru Valu Health and Wellness Program, Article 30
What is Osteoporosis?
Osteoporosis is a health condition that affects the bones, making them fragile and weak which can lead to a higher risk of breaking. It is one of the most common causes of hospitalisation among the elderly. It develops over the years and the first indication of osteoporosis is often when a fall or sudden impacts causes a bone to fracture, such as the hip or wrist. Fractures to the spinal bones (vertebrae) can often go unnoticed and shows up as a loss of height or the development of a hump-back posture [1].
When you look at a healthy bone, the structure has small spaces resembling a honeycomb. Osteoporosis causes the size of these spaces to increase, leading to a loss of strength and density in the bone. It also causes the outside of the bone to grow thinner and weaker [1].
What causes osteoporosis?
Loss of bone mass is a normal part of ageing however some people lose bone mass much faster than normal. Women lose bone mass rapidly in the first few years of menopause, putting them more at risk of osteoporosis than men. However osteoporosis can affect men, younger women, and children[1].
Factors that increase the risk of developing osteoporosis include:
- An overactive thyroid gland (hyperthyroidism)
- Reduced amount of sex hormones (oestrogen and testosterone)
- Family history of osteoporosis
- A low body mass index
- Long-term use of high-dose steroid tablets (commonly used for health conditions such as asthma or arthritis)
- Having an eating disorder such as anorexia nervosa or bulimia
- Heavy drinking and smoking
- Physical inactivity
How do I treat osteoporosis?
If your doctor suspects you are at risk of osteoporosis they will suggest a bone density test (DEXA scan). This scans the density of your bones using X-rays and can take from 10 to 30 minutes.
If you are diagnosed with osteoporosis your doctor will put you on a medication to treat it by preventing bone loss or stimulate bone growth. In addition to taking medication for osteoporosis, your diet and lifestyle can help strengthen your bones.
Two nutrients essential for good bone health include calcium and vitamin D. Thankfully, living in Trinidad & Tobago allows plenty of exposure of vitamin D as it comes from the sun. Good dietary sources of calcium include dairy products, almonds, broccoli, collard greens (cooked), bok choy, kale, salmon, sardines, and tofu [2]. A lot of dairy-free lines also fortify their products with calcium such as almond milk or oat milk. It’s also advised to decrease sodium intake as a diet high in sodium can lower calcium stores in the body [3].
Weight-bearing exercises are also important to support the health of your bones [3]. Studies have shown that adding weight-bearing exercises into a treatment plan for people with osteoporosis improved their quality of life and bone mass density.
Weight-bearing exercises are exercises you do on your feet so that your muscles push and pull against your bones. There are two kinds: high-impact and low-impact. If your osteoporosis is severe, start off with low-impact weight-bearing exercises.
Resistance training is another great exercise as it strengthens bones. These exercises include the use of weights, weight machines, resistance bands, and your body weight. Squats, lunges, push-ups, and bicep curls are great resistance exercises.
While there are some factors beyond our control such as age and gender, it is important to ensure you are working towards keeping your bones strong and healthy. Some tips to prevent bone loss include:
- A diet high in calcium and vitamin D
- Being physically active and including weight-bearing exercises
- Cutting out smoking
- Avoid drinking
References
[1] E. Czerwiński, J. E. Badurski, E. Marcinowska-Suchowierska, and J. Osieleniec, “Current understanding of osteoporosis according to the position of the World Health Organization (WHO) and International Osteoporosis Foundation.,” Ortopedia, traumatologia, rehabilitacja, vol. 9, no. 4, pp. 337–356, 2007.
[2] A. Prentice, “Diet, nutrition and the prevention of osteoporosis,” Public Health Nutrition, vol. 7, no. 1a, pp. 227–243, 2004, doi: 10.1079/PHN2003590.
[3] A. A. Shanb and E. F. Youssef, “The impact of adding weight-bearing exercise versus nonweight bearing programs to the medical treatment of elderly patients with osteoporosis,” Journal of family & community medicine, vol. 21, no. 3, pp. 176–181, Sep. 2014, doi: 10.4103/2230–8229.142972.
Information this week by: Kirstyn Church, an Associate Nutritionist with Nutrition Consulting Services. Tru Valu Supermarket is one of the leading grocery chains in Trinidad and Tobago with five stores and the best customers. Have a question? Email us truvalusupermarkets@gmail.com.
Always consult your GP or health practioner before making dietary changes. This information is for knowledge purposes and does not constitute medical advice.
