Osteoporosis

Osteoporosis is a disease characterized by progressive weakening and deterioration of the bones. This weakening occurs without pain or symptoms and can lead to bones breaking easily. The most common areas of fracture are the spine, hip, and wrist.

Osteoporosis affects 1 out of every 2 postmenopausal women and 1 out of every 5 men over the age of 65. It is estimated that every minute, 2 women in the U.S. suffers from an osteoporotic fracture. However, while women are more often diagnosed with osteoporosis, men have higher death rates associated with osteoporosis related fractures.

Prevention of osteoporosis starts at a young age. The development of bone mass is greatest from 9-18 years of age. From mid 20’s on, maintenance of bone strength is essential through diet and weight bearing activity. By age 30, bone is lost at a rate of 1% or more a year depending on individual risk factors.

To prevent osteoporosis, you need to know what factors put you at risk:

Heredity

Family history of osteoporosis or broken bones.

A petite/thin frame (~ 127lbs or less).

Caucasian, Asian, or Latino descent.

Gender

Postmenopausal females.

Males over age 65.

Lack of physical activity

Decreases bone mass.

Contributes to poor posture.

Weakened muscles cause unstable gait.

Increases risk of falling.

Lifestyle

Smoking, carbonated beverages, alcoholic beverages.

Medical conditions requiring steroids.

Poor control over pre-existing medical conditions.

Eating disorders.

Inadequate nutrition

Little or no dairy products leads to low calcium & vitamin D levels.

Excessive protein or sodium leads to difficulty absorbing calcium.

Low hormone levels

Perimenopausal & postmenopausal women.

After total hysterectomy (with removal of ovaries).

Men with low testosterone levels.

Protect yourself by exercising!

The best exercise for bones is a weight-bearing activity that forces you to work against gravity. These exercises include walking, hiking, jogging, stair climbing,
and weight training. These are the principles utilized by the NHNSI therapists in developing an exercise regimen for each individual patient. Each program is
designed with the individual in mind and assesses strength, coordination, gait, balance, posture, and fall prevention.

Feed your bones!!

Calcium is essential for building and maintaining healthy bones, yet our bodies do not make calcium. The calcium our bones utilize is obtained through diet or supplements.

Below is a listing of the recommended calcium needs:

Under 50 years of age: 1000mg calcium
Older than 50 years of age: 1200mg calcium

Calcium is not well absorbed without Vitamin D. Our best source of Vitamin D is sunshine. Current recommendations include 10-20 minutes of sunshine 2-3 days a week without sunscreen. However, most people in the Northern Hemisphere are Vitamin D deficient as the sun is too far away six months out of the year (winter months). Therefore, supplementing your diet with Vitamin D may be necessary.

Under 50 years of age: 400-800IU Vitamin D
Older than 50 years of age: 800-1,000IU Vitamin D

Prevent falls!

Preventing falls may help prevent a life-altering fracture! Use the following tips
to avoid a costly fall:

Wear good footwear – avoid high heels.

Have a therapist assess your gait – use a cane or walker if needed.

Exercise has proven to prevent falls.

Avoid alcohol.

See your eye doctor regularly – poor vision can lead to falls.

Do not wax floors – remove loose throw rugs.

Use nightlights – nighttime is a common time for falls.

Install grab bars in the bathroom.

See your health care provider if you have any risk factors!

There are simple screening tools available to your healthcare provider that will assess whether you are at risk of developing osteoporosis. A bone mineral density test (DEXA scan) may be ordered and is the best way of detecting osteoporosis before a fracture occurs. DEXA scans are also used to monitor treatment after the diagnosis of osteoporosis (or osteopenia) has been made.

If you have been diagnosed with osteoporosis, there are many medications available to treat this disease. These medications come in several preparations
(oral, injectable, and intravenous) to accommodate all patients requiring treatment.

As your read this information, keep in mind that all treatment and outcome results are specific to the individual. Only your physician can provide you with a detailed list of your specific indications, precautions, potential adverse events, and other important medical information.

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