People with osteoporosis have fragile bones caused by the condition which means that they are more likely to become broken. It is not normally apparent when someone has the condition until they are examined following a bone fracture.
Osteoporosis is a serious condition which effects approximately 3 million people who live in the UK.
What is Osteoporosis
Most healthy adults will start to loose bone density from the age of 35 onwards. As this natural process begins, some people may experience an increased risk of bone fracture. This can be caused by osteoporosis.
There are some other factors which can increase the chance of developing the condition. These include:
- A smoking or drinking habit
- Inflammatory conditions
- Conditions affecting the hormone-producing glands
- Genetic history
- Medical use over long periods
- Problems with malabsorption
Find out more about the causes of osteoporosis.
Life with Osteoporosis?
If you are diagnosed with osteoporosis you will need to adapt your lifestyle to preventing falls. Even minor falls can produce serious results if you are living with the condition.
- Ensure that there is a minimum of obstructions or objects which you can trip over in your home.
- Check your sight and hearing regularly
- Following a fracture, it can help to take warm baths or use cold packs to reduce the pain
- Devices which use Transcutaneous electrical nerve stimulation (TENS) can help reduce pain during a recovery
- Find out about relaxation techniques available
Contact The National Osteoporosis Society for information about support groups in your area.
Symptoms of Osteoporosis?
There are often no warning signs that someone has osteoporosis before a minor fall or accident. If a small impact results in a bone fracture, there is a good chance that the person has the condition.
The most common types of injuries that people experience when they have osteoporosis are wrist fractures, hip fractures and spinal bone fractures.
In some cases, a sneeze or cough can result in a fracture or partial collapse of a bone.
Fractured bones can often lead to long term mobility problem s or disability.
Some people who have experienced fractures of bones in the spine may become bent forward as the spine is not able to support their body weight.
Do I have Osteoporosis?
If you have suffered a bone fracture, your doctor may wish to carry out an assessment to check if you have osteoporosis.
Use this tool to check online if you are at risk.
You may also need to have a scan called a DEXA (DXA) scan. This will measure your bone mineral density.
Find out more about diagnosing Osteoporosis.
How is Osteoporosis Treated?
The treatment that an individual will receive will depend on their individual circumstances. Your GP will make a decision on the treatment based on your DXA scan results and your age.
Medication is often used to strengthen bones to prevent further fractures from occurring.
How can I Prevent Osteoporosis?
The health of our bones can be influenced significantly by our lifestyle choices. It is important to maintain a good diet and take regular exercise throughout our adult lives to keep our skeleton healthy.
Exercising for Strong Bones
It is recommended that adults between the ages of 19 to 64 should get regular exercise in their daily lives. This includes undergoing a moderate-intensity activity for at least two and a half hours each week.
All adults should incorporate the following activities into their weekly routines:
Muscle-strengthening activities
Strengthening activities will help you develop muscle, co-ordination and balance. These exercises can begin gently and increase in intensity as your muscles strengthen. Simple exercises can be completed with the aid of a chair for squatting, standing from a sitting position, leg lifting and calf raises.
Weight-bearing exercise
Weight bearing exercise includes any activity where your legs and feet are used to support the weight of your body. This includes aerobics, dancing, running, skipping and jumping. For older or more fragile people, weight bearing exercise can include keep fit, brisk walking and tennis.
Resistance exercise
Resistance exercises are used to increase muscle strength and bone strength. These activities include lifting weight equipment at a gym or push-ups.
Find out more about how to get the recommended physical activity here:
If you have been diagnosed with osteoporosis you should consult your GP to discuss which activity is right for you.
Osteoporosis and Nutrition
One of the most significant factors in keeping your body and bones healthy is your diet. You should be eating a wide variety of healthy food to help your bones stay strong.
A balanced diet can help improve bone health and reduce your risks of bone fracture. You should be eating foods that contain minerals and vitamins that your body needs.
If you are at risk of developing osteoporosis, a healthy diet can help you from developing serious problems. Ensuring that your body gets enough calcium and vitamin D is essential for helping strengthen bones.
Calcium for healthy bones
Calcium is the most important mineral that your body requires for healthy bones and teeth. Most of the calcium in our body is found within our skeleton.
Calcium can be found in many food types. You should ensure that the following foods are eaten as part of your balanced diet.
- Milk, cheese, yoghurt, cream and other dairy products
- Green leafy vegetables. These include spinach, broccoli, cabbage, kale, okra or
- Fennel
- Nuts
- Dried apricots or figs
- Sesame seeds
- Fortified orange juice
- Soya beans
- Soya drinks which contain added calcium
- Calcium fortified breakfast cereals
- Pilchards, sardines and other fish with edible bones
- Calcium fortified tofu
- Bread products which use fortified flour
Vitamin D for Calcium Absorption
Your body requires vitamin D to help it absorb calcium. Vitamin D can be absorbed through the skin when exposed to sunlight. You should expose your skin to sunlight for short periods of time without sunscreen. If you can get sunshine for 10 minutes, twice a day whenever the sun is shining, this should produce enough vitamin D for your body.
Vitamin D can also be found in some foods. These include:
- Eggs
- Salmon, sardines or other oily fish
- Fortified breakfast cereals and fat spreads
- Powdered milk
Nutritionist Advice for Osteoporosis
If you are concerned that you may be at risk of developing osteoporosis or if you have been diagnosed, then there are some lifestyle choices that you can make to improve your condition.
Healthy eating along with regular exercise can help you develop strong bones. Improving the condition of your bones can prevent painful and uncomfortable conditions that can arise as a result of bone fracture.
A nutritionist can help you develop a tailor made diet to improve your calcium and vitamin D intake. A trained nutritionist will work alongside the advice that your GP or health advisor has provided.
Working with a nutritionist can help you improve your daily eating habits in a way that fits with your individual lifestyle.
Further reading
Read more at the The National Osteoporosis Society (NOS) website.