Osteoporosis is an ailment where bones lose minerals, particularly calcium, more quickly than the body replaces them, leading to a decrease in bone density. This results in the bones becoming brittle, leading to a higher risk of bone fractures - even a minor bump or fall can cause a serious fracture.
According to Osteoporosis Australia, there are approximately 1.2 million individuals in Australia currently living with osteoporosis while a further 6.3 million people have low bone density (known medically as osteopenia), putting them at risk of developing osteoporosis without preventative action. Around half of all women and one third of men over the age of 60 years have osteoporosis.
Osteoporosis is more prevalent amongst women, because the decline in oestrogen levels during menopause causes bones to lose calcium and other minerals at a much faster rate - a bone loss of approximately 2% per year occurs for several years after menopause. That said, roughly 25% of those diagnosed with osteoporosis are now men.
There are several factors which increase the risk of an individual developing osteoporosis. These include a family history of osteoporosis, low calcium intake and low vitamin D levels (required for the body to absorb calcium), lifestyle factors such as smoking & excessive alcohol intake and certain conditions & medications. Recent studies also indicate that hormones associated with obesity may be associated with a loss of bone density.
Common problems associated with osteoporosis
Any bone can be affected by osteoporosis, but the most common sites are the hip, spine and wrist. Fractures in the spine due to osteoporosis can result in height loss or changes in posture. Fractures can lead to chronic pain, a loss of independence, disability and even premature death.
The risk of future fractures rises with each new fracture. Osteoporosis Australia notes that women who suffer a fracture in their spine are over 4 times more likely to have another fracture within the next year.
Treatments for osteoporosis
The good news is that osteoporosis is treatable. Medication is usually prescribed to help reduce or even stop further bone loss. As with anything, early diagnosis of low bone density is important to assist with the treatment of osteoporosis and prevention of osteoporosis.
Just as important is a suitable supervised exercise program. A sedentary lifestyle, poor posture, poor balance and weak muscles all increase the risk of fractures. Exercise can help prevent the development of osteoporosis and is vital for those already diagnosed with osteoporosis for several reasons:
- Weight bearing exercises are proven to increase bone strength;
- Resistance or weight based training that strengthens muscles provides vital support for bones;
- Improved muscle strength can help prevent falls which are a common cause of fractures amongst osteoporosis sufferers;
- Weight bearing and resistance based training can prevent the onset of osteoporosis by increasing the rate at which the body creates new bone material and conserving bone tissue.
For exercise to have the proper benefit on our bones it must be regular (at least 3 times per week) and ongoing.
Want to find out more:
Click on the following link to the Osteoporosis Australia website for more information on the benefits of weight bearing exercise for preventing osteoporosis. http://www.osteoporosis.org.au/
The Victorian Government also has an excellent website outlining the benefits of exercise : https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/osteoporosis-and-exercise
Want to reduce your risk of developing Osteoporosis or have been diagnosed with osteoporosis?
If you have a family history of osteoporosis, have been diagnosed with lone bone density or osteoporosis and would like help to prevent Osteoporosis from limiting your lifestyle, email us at Be Your Best Health & Fitness for a free consultation: [email protected]
