Osteoporosis is Bone Loss
Our bones are living tissues containing collagen proteins, calcium phosphate and living cells. We keep on losing bone tissues and producing new bone tissues in our lives. Bone generation occurs most rapidly during childhood and adolescence and the bone mass is rising continuously during this period. Our bone mass usually peaks at around 18 to 25 years of age and bone production usually begins to slow down after this period. The rate of bone loss usually increases after middle age and this rate speeds up significantly after menopause. Osteoporosis occurs when our bones have lost too much tissue; thus, they become very fragile and can be broken by minor impact or stress. The occurrence of osteoporosis can be prevented or delayed, but we need to act early to minimize the negative impact and disruption.
Exercise and Prevention of Osteoporosis
During childhood and adolescence, we encourage high impact and weight bearing exercises which can help bones attain their peak density. These exercises may include, but are not limited to: jumping, running, hiking, dancing or ball games. Exercise training should begin before puberty.
After adolescence, ladies should practice both weight bearing and resistance training together. Resistance exercises can increase muscle mass and strength, and also improve balance.
For postmenopausal women, they should focus on resistance exercises. Improving balance may reduce the risk of falls and possibly, the effects from the resulting bone fractures. Balance training such as Tai Chi has also been proven to reduce the risk of falls in the middle-aged and the elderly.
Diet and Prevention of Osteoporosis
- Calcium is the basic element in bone generation. Adequate absorption is important throughout our lives. It is especially important during adolescence, pregnancy and breast feeding because calcium needs tend to be highest at these times. Dairy products including milk, cheese and yogurt can be good sources of calcium for our bodies. Certain calcium added foods, such as green vegetables and nuts can be other sources of calcium. If dietary intake of calcium is inadequate, calcium supplements bought over the counter can be considered as an additional source.
- Vitamin D is essential to calcium absorption. Our bodies can produce vitamin D through sunlight exposure. However, excessive sunlight exposure can increase the risk of skin cancer. We can absorb vitamin D from certain foods such as milk, liver, oily fish and egg yolk. Vitamin D supplements can be yet another source of vitamin D.
Smoking and Drinking Increases Osteoporosis
Much research has shown that cigarette smoking and heavy drinking can be related to the occurrence of osteoporosis. Alcohol can affect balance and increase the chances of injuries due to falls and bone fractures.
Bone Mineral Density (BMD) Scan in Osteoporosis
Ladies over 65 are encouraged to undergo a BMD scan. Ladies over 50 with a history of bone fractures, a family history of osteoporosis, smokers or women who are grossly underweight are also recommended to do BMD scans. The test results are classified into normal, osteopenia and osteoporosis. Life style and adequate calcium and vitamin D absorption are reinforced in the stage of osteopenia, which is a warning that significant bone loss is imminent leading to the development of osteoporosis. If you are suffering from osteoporosis, medicines which can slow the rate of bone loss may be prescribed by your doctor.
Complications of Osteoporosis
Osteoporosis is a common disease causing significant disfigurement and in extreme cases, may even fracture our skeletons. Fractures can be devastating or even fatal to the elderly because of immobilization and the sheer length of recovery time. Ladies should carry out appropriate preventive measures at appropriate times in order to prevent osteoporosis in the future.
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