Understanding
osteoporosis
When I went for my annual bone-density
test for osteoporosis, I noticed that the graph reading had dipped into the
red. Not a good sign. Neither was the report that noted severe deterioration of
the hips and spine. So I made up my mind to do a few things. Walk every day,
eat healthy, take my calcium and Vitamin D supplements and not pick up extra
weight.
What is osteoporosis?
Osteoporosis is when bones become weak and porous and can
break easily.
How do people get is?
Most often, osteoporosis is one of the down-sides of growing
older. Women especially risk osteoporosis after menopause.
Those in the higher
risk bracket are light-skinned petite women, smokers, drinkers, office workers
who don’t exercise, and people (like me) on chronic medications like cortisone,
barbiturates, anticonvulsants or thyroid meds.
Men and women with a family history of osteoporosis need to
be more vigilant as do women who have never been pregnant, started their
periods late and ended them early.
Idiopathic juvenile
osteoporosis is fortunately rare and happens in children and young adults.
Can osteoporosis be
prevented?
Space exploration has taught us a lot about osteoporosis. We’ve
learned that when astronauts are weightless because there is no gravity, their
bones become weaker. Weight-bearing exercises like walking and climbing the
stairs helps to build-up and strengthen bones.
Walking in the sunshine also means getting extra Vitamin D
that’s essential for the absorption of calcium. Without vitamin D, vitamin K, and magnesium,
bone will lose calcium.
Our bones are constantly breaking down and building up. To
do this they need blood, sustenance and oxygen. In babies, bones are mostly
cartilage. These calcify during childhood and adolescence. Calcified bones are
a mixture of connective tissue called collagen, and these are filled with calcium
and phosphorus. Nearly 99% of body calcium is
found in the bones, and 80% of phosphorus in
bones and teeth.
There is about 1% of calcium in the blood that’s needed for
nerve and muscle health (especially the heart). The balance of blood calcium is
controlled by Vitamin D and parathyroid hormones. When blood calcium is low,
it’s drawn from bones. When it’s in good supply, this helps to strengthen bones
and teeth.
Calcium is found in just about all fruits and vegetables,
especially almonds, digestive biscuits, bran, whole wheat bread, buckwheat,
milk, dark chocolate, cheddar cheese, cream cheese, custard made with milk, egg
yolk, dried figs, soya flour, dairy ice cream, guavas, kale, lamb, Horlicks,
milk, molasses, muesli, olives, onions, parsley, pizza, quiche, sardines,
scallops (steamed), shrimps, spinach, sultanas, walnuts, watercress and yogurt.
(Source: Adelle Davis ‘Let’s Stay Healthy’)
During a woman’s reproductive years, oestrogen helps to keep
bones strong by improving the absorption of calcium from the gut. Low oestrogen
levels means low absorption of calcium. This puts menopausal women more at risk
for osteoporosis.
What can you do if
you have osteoporosis?
- Join (or start) a walking group. There’s safety in numbers, and you’ll enjoy the motivation and the company.
- Visit your dentist regularly. Osteoporosis can lead to gums problems and weaker teeth.
- See your doctor regularly for blood tests, bone density tests, advice and meds. In severe cases, the Zometa drip may be prescribed. This is used when there are high blood calcium levels and for some types of cancer. In osteoporosis, Zometa works by slowing down the breakdown of bones to prevent fractures. It can be repeated annually for a maximum of five years.
- Take supplements: Vitamin D (this is a fat-soluble vitamin and should only be taken once a week). Also take calcium supplements, and daily magnesium and Omega 3 - especially if you’re on chronic cortisone.
- Don’t take unnecessary risks – like standing on a chair or walking on slippery floors!
- Focus on eating healthy. Quit smoking and excessive drinking.
