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Half of ladies and 20% of males over 50 will break a bone due to osteoporosis, the place your bones turn into weak and break extra simply, however you may assist cut back your threat. Osteoporosis, which is Latin for ‘porous bones’, is a symptomless situation and also you gained’t know when you’ve got it except you’ve had a fracture or a bone scan. Our bones are manufactured from dwelling tissue, the place two several types of cells always work to make bone, and to interrupt it down. Wholesome, sturdy bones ought to be capable of stand up to a fall from standing peak with out breaking.
Dropping bone density is a standard a part of ageing, however it occurs a lot sooner than regular for some folks, and might result in osteoporosis and an elevated threat of fracture. Medical doctors can check for osteoporosis by referring you for a bone density scan, or DEXA scans.
Osteoporosis and the menopause
Sure, elevated bone loss is yet one more impact of the menopause, linked to oestrogen deficiency, and ladies lose bone quickly within the first few years after the menopause. Girls are extra vulnerable to osteoporosis than males, significantly with early menopause (earlier than 45) or in the event that they’ve had their ovaries eliminated.
Reflecting this distinction between the sexes, the situation has a point out within the authorities’s new Women’s Health Strategy, which additionally admits that ‘Not sufficient focus is positioned on women-specific points like miscarriage or menopause, and ladies are under-represented in terms of necessary medical trials. This has meant that not sufficient is thought about circumstances that solely have an effect on girls, or about how circumstances that have an effect on each women and men affect them in numerous methods.’
One of many results of HRT is to stop bone loss, though it’s unlikely to be prescribed for this. In response to the Royal Osteoporosis Society (ROS): ‘the present pondering is that HRT is mostly protected and efficient for menopausal signs. If used on a short-term foundation, the advantages for most ladies will outweigh any dangers. Most specialists would additionally think about HRT as a helpful choice for osteoporosis therapy in girls between 50 and 60, after a dialogue of particular person dangers and advantages. HRT is likely to be particularly helpful for ladies who even have menopausal signs. You’ll often be provided different bone-strengthening drugs after the age of 60 years.’
Different threat elements for osteoporosis
The situation can have an effect on folks of all ages, and causes embrace:
– household historical past, particularly a mum or dad’s hip fracture
– being underweight
– heavy consuming and smoking
– lack of standard train
– consuming problems corresponding to anorexia or bulimia
– long-term use of steroids and sure different medicines that may have an effect on bone power or hormone ranges
– different medical circumstances corresponding to inflammatory circumstances, hormone-related circumstances, or malabsorption issues
How you can defend in opposition to osteoporosis
It’s too late to do something concerning the first safety measure, which is to put down a lot of wholesome bone in childhood, by consuming a calcium-rich eating regimen. However there’s nonetheless time to take steps… In actual fact, taking steps, within the type of weight-bearing train is a superb concept.
Bones get stronger while you use them, and the best train combines weight bearing with affect. Low-impact actions embrace strolling and stamping, average consists of operating and excessive affect consists of actions that contain leaping, corresponding to star jumps or volleyball.
Strengthening your muscle tissues can also be helpful as muscle tissues are connected to bone and dealing your muscle tissues means your bones work, too.
Give up smoking and reduce down on alcohol. Ingesting clearly will increase your chance of tripping and falling over, in addition to affecting bone construction.
Eat meals which can be wealthy in calcium –necessary for sustaining bone well being – corresponding to leafy inexperienced veg, dried fruit, tofu and yoghurt.
Vitamin D is important for wholesome bones and within the UK taking a complement from autumn to spring is advisable though ROS analysis says that solely 37% of Brits realise which you can’t get vitamin D from daylight between the tip of September and starting of April within the UK.
Measure your peak commonly – if you happen to get shorter this may very well be an indication of osteoporosis.
You possibly can take a web-based check to see if you happen to’re in danger on the amusingly named Sticks and Stones website, dwelling of the International Osteoporosis Basis.
Adrienne Wyper is a well being and life-style author and common TNMA contributor.
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