What is Osteoporosis?

July 21, 2022

You may have heard the term Osteoporosis, but what actually is it?

 

Osteoporosis is the most common chronic metabolic bone disorder. It can affect all age groups, gender, and races, but is more common in women and the older generation. The bones become “porous” meaning their structure is weak, thin, fragile and capable of breaking easily. As a result, a minor bump or accident can cause a broken bone to happen. This condition currently affects 1 in 3 women over the age of 50 and 1 in 5 men. If actions are taken early, this can we can prevent this condition from happening.


Our bones follow a process where our bone tissue is continuously lost by resorption and rebuilt by formation. Bone loss occurs if the resorption rate is more than the formation rate. The mass of our bones become remodelled and shaped from birth to adulthood to where we reach our peak bone mass at puberty and begins to decline afterwards.

Risk factors associated with the development of osteoporosis include increasing age, sex, family history of the condition, low vitamin D levels, low intake of calcium, low body weight, smoking, excess alcohol consumption, physical inactivity, long-term corticosteroid use and reduced estrogen levels.


The primary objective in healthy adults is to prevent premature bone loss, which would predispose the individual to increased fracture risk in later life. As we age, our objective changes into preventing and/or treat osteoporosis in order to minimise the risk of suffering fragility fractures.


Here are 5 tips to help with maintaining bone health no matter how old you are:


  1. Exercise

Exercise plays an important role in maintaining bone health. Bones benefit when a certain amount of impact or strain is placed on them making specific types of exercise most beneficial. In addition, improvement or maintenance of muscle mass, strength and functional capacity are important for our balance.

There are two types of exercise programs you can implement into your lifestyle.

  • Weight bearing loading exercises. These are exercises done on your feet using your own weight such as jogging, skipping, dancing, tennis and stair walking.
  • Resistance Training. Doing exercises with added weight which will progress over time such as pin loaded machines, dumbbells and barbells.
  • Mobility, Stability and Flexibility exercises are also encouraged as this will challenge your balance and help reduce the risks of potential falls.


2. Nutrition

Ensure your diet is rich in bone-healthy nutrients. This includes having calcium, vitamin D and protein which are the most important nutrients for bone health. Safe exposure to sunshine will help you get enough vitamin D as well.

Examples of key foods associated with high calcium content are milk, cheese, yoghurt, nuts (almonds & hazelnuts), tinned salmon, fruit and vegetables (figs, oranges & broccoli).


3. Lifestyle

Motivate yourself into making healthy lifestyle choices by maintain a healthy body weight, avoid smoking and excessive drinking. Smoking is associated with a reduction in bone structure and strength. And if alcohol is consumed, it should be consumed in moderation, up to one standard drink per day for women and two standard drinks per day for men. Alcohol can also impair bone formation.


4. Risk Factors

Advise your GP if you have had a previous fracture or fall, have a family history of osteoporosis or take any specific medication that may affect your bone health.


5. Testing & Treatment

Get yourself tested and treated if you’re at high risk as you will likely need medication and lifestyle changes to help protect yourself against fractures.




References

Ebeling PR, Daly RM, Kerr DA et al. (2013). Building healthy bones throughout life: an evidence-informed strategy to prevent osteoporosis in Australia. Medical Journal of Australia Open 2 (Supplement 1):1–46.

Sozen, T., Ozisik, L & Basaran, B. (2016). An overview and management of osteoporosis. European Journal of Rheumatology. 46-54.

Osteoporosis, 2020 <https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/osteoporosis/contents/what-is-osteoporosis>

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