Bones to Pick.

Did you think that calcium is mostly consumed in your younger years and that you don’t actually need the same amount as you grow older? Maybe it’s time to change that mindset. Not many are aware that lack of calcium can lead to osteoporosis, a condition whereby the density of bones decreases, causing brittle bones. Many adults and elderly suffer fractures due to weakened bones. At Central Clinic, our doctors can assist you with the first step in slowing bone loss and preventing deterioration due to osteoporosis.

So what exactly is osteoporosis?

Simply put, osteoporosis is a disease characterized by reduced bone density and loss of bone tissue that may lead to abnormally porous bone that is brittle and fragile.  This happens when there is an imbalance between new bone formation and old bone resorption, meaning that more bone tissue is taken away rather than being created. Usually, bone loss occurs over several years. Only until the person sustains a fracture will they become aware that the disease is existent.

What causes osteoporosis?

More women than men are suffering from this condition. Women start with lower bone density than males and they lose bone mass more quickly as they age. They are at greater risks of sustaining serious fractures at the hips, spine, ribs, and wrists which may result in loss of mobility and even death. There are many causes to developing osteoporosis :

•   Women who are thin and have small body frame

•    Family history of osteoporosis 

•   Postmenopausal

•    Low testosterone levels in men

•     Anorexia nervosa

•   Smoking

•     Lack of exercise

•      Diet low in calcium

•      Drugs used over an extended period e.g. chemotherapy, corticosteroids, antiseizure

Are there signs I should look out for?

Typically, osteoporosis does not present itself during the early stages until a fracture is sustained. People only become aware of their osteoporosis until they suffer a painful fracture, or experience dull pain in the bones or muscles, particularly at the lower back or neck. As the disease progresses, sharp pains may be felt that can be worsened by activity that puts weight on the area. The pain may persist even after 3 months. Fractures tend to heal slowly because of poor bone healing.

Can I prevent osteoporosis?

Prevention is key. You can greatly reduce your risk of osteoporosis by making lifestyle changes. The goal is to reduce bone loss and increase bone density and strength. Osteoporosis prevention relies primarily on a calcium-rich diet with adequate vitamin D intake, and other healthy habits. Here are some lifestyle choices that have been proven to help reduce the risk of bone loss:

•  Increase calcium intake. Adults between 19-50 years old should consume 1000mg of calcium per day whereas those above 51 of age should consume 1200mg of calcium per day. Get exposed to sunlight for 15 minutes each day as vitamin D, which enhances calcium absorption, is naturally produced in sunlight.
  

•  Balanced diet. Magnesium and vitamin K are also important for bone health. Include more almonds, soybeans and dark leafy greens in your diet. Reduce foods high in sodium or caffeine as this can contribute to bone loss.

• Stop smoking. Smoking decreases estrogen levels and can lead to bone loss before menopause. Smoking also can lead to earlier menopause.

• Engage in weight-bearing exercises. Walking, running- any exercise that requires your bones to support your weight, helps strengthen your bones and improve balance and muscle tone.

If you suspect that you could be at risk for osteoporosis, make an appointment with our doctors today to get yourself screened. You can contact us using the Enquiry and Feedback Form on our website www.centralclinic.com.sg or drop us an email at enquiries@centralclinic.com.sg.