What is Osteoporosis?
Osteoporosis occurs when bones lose calcium and other minerals, making them fragile and more likely to fracture. In Australia, osteoporosis affects 1.2 million people. This number is expected to increase as our population grows older. For more information download our Osteoporosis fact sheet.
Osteoporosis affects more than 1 in 5 women over the age of 65 years, compared with around 1 in 20 men. Women are at greater risk of developing osteoporosis because of the rapid drop in the hormone estrogen during menopause. In men, testosterone levels decline more gradually. As a result, bone mass in men usually remains adequate until later in life. By age 65, both men and women lose bone at the same rate.
Reducing Your Risk of Osteoporosis
Genes and lifestyle impact how strong bones are. While you can't change your genetics, you can adopt a 'bone friendly' lifestyle which includes:
- Ensure adequate intake of calcium and vitamin D. Consuming plenty of calcium-rich foods, such as milk, cheese, yoghurt, leafy green vegetables and fortified cereals. every day.
- Vitamin D can be obtained through regular and safe sun exposure and foods such as fatty fish and fortified milk.
- Plan for regular bone density testing. Regular screenings, especially if you have risk factors, can help detect osteoporosis early and manage it effectively.
Habits like smoking and excessive alcohol intake are bad for bones. Both can contribute to bone loss and weaken bone structure. There are also several other risk factors for low bone density, including family history of osteoporosis and certain medical conditions and medications.
The Best Sources of Calcium
Calcium is essential for building strong bones as well as supporting muscle and nerve function. If we do not eat enough calcium, the calcium within our bones is used for other body functions. Over a long period of time bone strength can decline and may increase our risk of osteoporosis.
Milk, cheese and yoghurt are a rich source of calcium in the Australian diet, supplying around 60 per cent of the calcium we eat. These foods belong to the dairy food group - one of the five food groups recommended in the Australian Dietary Guidelines. Find out more about the recommendations for your age and gender.
Calcium can also be found in other foods; however, meeting calcium needs without dairy foods can be difficult. You would need to consume five cups of cooked broccoli; 32 brussels sprouts; 165g almonds; or five cups of red beans to get the same amount of calcium as one 250ml glass of milk.
Calcium and Vitamin D Supplements
Calcium and vitamin D are vital for maintaining strong and healthy bones. Both supplements play a crucial role in maintaining bone health, particularly for those who may not get enough calcium and vitamin D through their diet. Here at Pharmacy 4 Less we recommend Caruso’s Natural Health Vitamin K2 + D3 60 Capsule.
Here’s how each contributes to bone health:
- Calcium: This mineral is a fundamental building block of bone tissue and for maintaining strong bones and teeth. Adequate calcium intake helps maintain bone density and strength, reducing the risk of fractures and osteoporosis. When dietary calcium is insufficient, the body draws calcium from the bones to maintain necessary blood levels, which can weaken bones over time. Calcium supplements can be especially beneficial for those who do not consume enough calcium-rich foods or have increased needs due to age or medical conditions.
- Vitamin D: Vitamin D plays a crucial role in calcium absorption from the digestive tract. Without sufficient vitamin D, the body cannot absorb enough calcium, regardless of how much is consumed. Additionally, vitamin D helps regulate calcium levels in the blood and supports bone remodeling. Sunlight exposure is a primary source of vitamin D, but supplements can be essential for individuals with limited sun exposure or absorption issues. Together, calcium and vitamin D work synergistically to build and maintain strong bones, making them a critical part of osteoporosis prevention and management.
Treatment Options for Osteoporosis
If diagnosed with osteoporosis, various treatments can help manage the condition and prevent fractures:
- Medications: Several types of medication are available to help strengthen bones, including bisphosphonates, hormone-related therapies and newer treatments like monoclonal antibodies.
- Supplements: Calcium and vitamin D supplements might be recommended to support bone health.
- Lifestyle Changes: Continuing with a healthy diet and exercise regimen is crucial. Fall prevention strategies, such as modifying your living environment to reduce tripping hazards, can also help.
- Physical Therapy: A physical therapist can design a safe exercise program to improve strength, balance and coordination.
Living with Osteoporosis
Living with osteoporosis requires a proactive approach to health and safety. Adhering to treatment plans, maintaining a bone-healthy diet, and engaging in appropriate physical activity can significantly improve quality of life. It’s also important to adopt fall prevention strategies at home, such as using non-slip mats and installing grab bars. Regular communication with healthcare providers can help adjust treatments and address any concerns. While osteoporosis is a chronic condition, with the right management, individuals can continue to lead active, fulfilling lives.
Understanding osteoporosis, recognising risk factors and implementing preventive and therapeutic strategies, you can take control of your bone health and reduce the impact of this condition on your life.