November is Osteoporosis Awareness Month and a good reminder that bone health should be on everyone’s radar. Not just because your bones provide support and structure but because strong bones will enable you to move, work, and enjoy life today and into the future.
This article defines osteoporosis, outlines how to protect your bones, identifies risk factors to watch for, and provides tips to keep your bones healthy, strong, and protected from future injury.
Not just Grandma’s problem
Bone health should matter to everyone because contrary to popular belief, osteoporosis is not an ‘older person’s disease’. Building and maintaining strong bones starts early and it’s never too late to start paying attention.
Osteoporosis is often referred to as a ‘silent thief’ because it weakens bones quietly and without symptoms. Often, the first indication of the disease is a bone fracture.
In Canada, less than 20% of patients with fractures are properly diagnosed or treated for osteoporosis.
Bottom line: educate yourself so you can ask questions and advocate for you and your loved ones.
Stripping osteoporosis down to its bare bones
Over time, your bones lose density and strength, placing you at risk for fractures, also known as ‘bone breaks’. However, sometimes this decline happens slowly over time or the actual bone breaks are not detected, making osteoporosis challenging to diagnose.
Who is at risk of osteoporosis?
A lot of factors determine a person’s risk of osteoporosis. Some factors are beyond a person’s control but others are lifestyle factors that can be easily managed. Here is a list of what could be placing you at risk:
- Gender
Both men and women lose bone but for women, it starts earlier. For women, bone loss starts as they approach menopause, and is related to declining estrogen levels.
In fact, one in three women vs. one in five men will experience one osteoporosis bone break.
- Age
The older you get, bone loss occurs naturally. However, for women, bone loss starts much earlier (around menopause). Men do not start to experience similar levels of bone loss until age 65+.
- Calcium levels
Your body needs calcium for healthy bone development, growth, and function. If you are not getting enough calcium from your diet, your body starts to take it from your bones. Calcium can be found in a variety of food sources.
- Smoking
Smoking negatively impacts bone health in various ways, including; reducing calcium absorption (essential for maintaining strong and healthy bones); slowing the production of bone producing cells (osteoblasts); breaking down estrogen (necessary for strong bone health).
- Alcohol intake
A lot has been written about alcohol and its link to cancer, but research suggests that having three or more alcoholic drinks per day may increase your risk of osteoporosis.
- Vitamin D levels
Vitamin D is important for calcium absorption. During the warmer months, sunlight is an excellent and sufficient source of Vitamin D, but during the colder months, natural sources are limited and supplements may be required. Speak to your primary health care provider to see if Vitamin D supplementation is necessary for you.
- How physically active you are
Staying physically active provides so many benefits but in terms of bone health, exercise helps maintains strong bones. The Canadian Society for Exercise Physiology (CSEP) has developed integrated guidelines across age groups to inform Canadians on healthy levels of movement, sleep, and sedentary behaviour.
- Are you losing height?
Believe it or not, your height may indicate a warning sign related to spinal fractures. It is recommended that height loss be monitored annually once you reach the age of 50.
- Your genetics and family history
Sad but true – you run a higher risk of osteoporosis if your parent or a first degree relative (sibling) has a history of hip fractures or osteoporosis.
- Your break history
If your bones are healthy then a simple fall should not lead to a broken bone. But if you experience fragility fractures (breaks that would not occur in strong, normal bones), you could be at risk for osteoporosis.
- Medications
This is a complex issue. Medications are often prescribed for one condition but may place a person at risk for others. Ask your primary health care provider about side effects or contraindications prior to starting any new medication. Osteoporosis Canada has compiled a list of medications associated with bone loss and osteoporotic fractures.
- Other conditions you may have
Specific diseases and conditions may also place you at risk for bone breaks or falls. These include Crohn’s disease, ulcerative colitis, celiac disease, and Type 1 diabetes.
Tip: Here’s a free online questionnaire developed by Osteoporosis Canada to help individuals understand their potential risk of osteoporosis.
You have more control than you think
Yes, some of the risk factors listed cannot be changed but you can protect yourself against osteoporosis with lifestyle habits that promote and support strong bones. If you are unsure where to begin, we can help. Given our focus on neuromusculoskeletal health, we can help you identify what factors might place you at greatest risk, provide exercise guidelines, and suggest ways to build and optimize bone health. Get in touch with our team today.
For questions about this blog or any other health and wellness concern, contact our team. If we don’t have the answers, we’ll find someone who does.
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Information about this blog was sourced from the Alliance blog library, the Government of Canada, Osteoporosis Canada, and the World Health Organization.