Let’s talk about bones…Osteoporosis

Osteoporosis is a condition that causes bones to become weaker and more fragile.  It affects over 3 million people in the UK and increases the risk of fractures occurring.  Unfortunately, many people only find out that they have osteoporosis once they have broken a bone. As bones lose strength, they can break after a minor bump, fall or even from repetitive impact activity. A broken bone and a fracture are the same thing. 

Bones are constantly changing throughout our lives.  There are 2 main sets of cells that aid regeneration of bone: osteoclasts break down old bone, and osteoblasts replace the bone.  Between our mid 20s and 30s our bone mass density (BMD) remains relatively stable, but after the age of about 30, there is a natural gradual loss of bone.

The loss of bone mass becomes more rapid following the menopause. Therefore, osteoporosis is more common in post menopausal women.  This is due to the falling levels of oestrogen that causes the osteoclasts to work harder than the osteoblasts. However, osteoporosis does also affect men due to other contributing factors.

Other factors increasing the risk of developing osteoporosis:

• Early menopause or having a hysterectomy (being a woman!)

• Certain medications can affect the health of bones. Long term use of oral steroid based medications have been shown to negatively affect the mass of bones.

• Other medical conditions e.g. inflammatory/hormone-related/malabsorption conditions

• A family history of osteoporosis

• Having a low body mass index (BMI)

• Heavy alcohol intake

• Smoking

• Low physical activity

• Being of Caucasian or Asian origin

Many of the factors above are out of your control, such as being a female or having a genetic predisposition. However, there are many factors that you can change or affect such as not smoking, reducing your alcohol intake, having a healthy diet and engaging in the right types of exercise.

Exercise is very important when a diagnosis of osteoporosis or osteopenia is made.  The benefits of exercise include maintaining bone mass, improving strength and flexibility, and improving balance which in turn reduces the risk of falls and therefore risk of fractures. 

As bones are living tissue, they stay strong when given load. A combination of weight bearing exercises with impact and muscle strengthening exercises have been shown to assist in building up bone mass (ie assisting in laying down more osteoblasts). The royal osteoporosis society has some fantastic suggestions regarding the best types of exercises to assist with building up bone mass.

https://theros.org.uk/information-and-support/looking-after-your-bones/exercise-for-bones/

If you are concerned about your risk of osteoporosis, please don’t hesitate to get in touch with us.

LETS BE PREVENTATIVE!