Your Responsibility Regarding Osteoporosis

Let's talk about something that is often overlooked but is actually a major health concern for many - osteoporosis. Osteoporosis is a condition characterized by weak and brittle bones, putting individuals at a higher risk of fractures and breaks. According to the World Health Organization (WHO), osteoporosis is defined as a bone mineral density that is 2.5 standard deviations or more below the average peak bone mass of young, healthy adults. In simpler terms, it means having bones that are weaker and more prone to fractures.

I have seen the result of Osteoporosis first hand with my Mother and Father who are both in their later 70s. Unfortunately this disease has a grip on them. My father just had to have back surgery after being debilitated with back pain for over a year increasing sedentary behavior and leading to more health problems. My poor mother, who is mostly sedentary due to health conditions has broken her back twice, her collar bone and her shoulder all in the past 9 moths. She is at a loss and deals with chronic pain syndromes every moment of her life. These factors have caused both my parents mental and emotional health to decline. My heart breaks for them because there is not much I can do at this stage. The only thing possible is to learn from this and to help teach others how to prevent this awful disease.

In the United States, osteoporosis is particularly prevalent among Caucasian postmenopausal women. Statistics show that the prevalence of osteoporosis in this group is estimated to be 14% for women aged 50-59 years, 22% for women aged 60-69 years, 39% for women aged 70-79 years, and a staggering 70% for women aged 80 years or greater. These numbers are concerning and emphasize the importance of taking responsibility for our bone health at an early age.

One of the key factors that contribute to bone loss, especially in women, is the hormonal changes that occur during menopause. During this time, estrogen levels decrease, leading to accelerated bone loss. In fact, bone loss during the menopausal transition can exceed 4% per year and continue for over a decade. This highlights the need for proactive measures to reduce the risk of osteoporosis and slow down its progression.

So, what can we do to take responsibility for our bone health? There are several lifestyle changes that can make a significant impact. Firstly, it is crucial to increase our exercise levels, with a particular focus on resistance training. Weight-bearing exercises such as walking, jogging, and weightlifting help to strengthen the bones and improve bone density. Regular exercise also improves balance and coordination, reducing the risk of falls and fractures.

If you are not lifting (heavy) weights in your 30s and 40s you are being irresponsible regarding your future health, full stop!

Secondly, nutrition plays a vital role in maintaining healthy bones. Increasing calcium and protein intake is essential for bone health. Foods such as dairy products, leafy greens, nuts, and fish are excellent sources of calcium. Additionally, consuming enough protein is crucial for supporting bone growth and repair. Including lean meats, poultry, fish, beans, and legumes in our diet can help meet our protein requirements.

Thirdly, it is crucial to eliminate or at least reduce certain habits and foods that can worsen bone health. Smoking has been shown to accelerate bone loss and increase the risk of osteoporosis. Quitting smoking is a crucial step towards improving overall bone health. Additionally, excessive alcohol intake, high sugar foods, and processed foods should be limited as they can negatively affect bone density and overall health.

While lifestyle changes are incredibly important for managing and reducing the risk of osteoporosis, medication is sometimes necessary. Various medications are available to treat osteoporosis and slow down bone loss. However, it is crucial to be aware of the potential side effects of these medications, just as with any other form of medication. Consulting with a healthcare professional is essential to determine the most suitable treatment plan, weighing the benefits against the risks.

This is on you….

Taking responsibility for our bone health is crucial, especially for women as they age and experience hormonal changes. By incorporating regular exercise, focusing on nutrition, and making lifestyle adjustments, we can reduce the risk of osteoporosis and maintain strong and healthy bones. Remember, prevention is always better than cure, so let's prioritize our bone health and take steps towards a healthier future.

Not sure where to start? Reach out to me directly today.