Understanding Osteoporosis: The "Silent Disease"
Osteoporosis is often called the "silent disease" because it develops quietly, without obvious symptoms, until a bone breaks. It’s a common condition, especially as people age. According to the International Osteoporosis Foundation, one in three women and one in five men over 50 will be affected by it. In the UK, more than three million people are estimated to have osteoporosis.
What Is Osteoporosis?
Osteoporosis weakens bones, making them brittle and more likely to break. It usually happens because the body loses bone tissue faster than it can replace it. This can be due to hormonal changes, or a lack of important nutrients like calcium and Vitamin D. As a result, bones lose their strength over time.
How Does It Affect Daily Life?
Broken bones from osteoporosis can cause a lot of problems beyond the injury itself. People may experience ongoing back pain, changes in posture (like a hunched back), difficulty moving around, and a lower quality of life. In some cases, it can even shorten life expectancy.
Spotting Osteoporosis Before It’s Too Late
Many people don’t know they have osteoporosis until they break a bone. That’s why it’s so important to take steps to protect your bones before problems arise. A healthy diet with plenty of calcium and Vitamin D, along with regular exercise (especially weight-bearing activities like walking or dancing), can help keep bones strong. If you’re over 50 or have risk factors like a family history of osteoporosis, talk to your doctor about getting screened.
By staying informed and proactive, you can reduce your risk and take control of your bone health.
An easy first step:
The Royal Osteoporosis Society offer a simple risk chequer:
https://theros.org.uk/risk-checker/
DEXA Scan are also available privately for about £115.
Signs and Symptoms of Osteoporosis
Recognising the signs of osteoporosis can help with early diagnosis and prevention of complications. While the disease itself doesn’t cause pain, it often becomes apparent after a fracture. Here’s what to watch for:
Decreased Grip Strength
Weaker muscles can lead to weaker bones. Reduced grip strength might be an early sign of declining bone health.
Signs of Compression Fractures
Compression fractures in the spine are a common result of osteoporosis. These fractures can cause:
· Back Pain: This often occurs only after a fracture. Pain can range from mild to severe but is sometimes painless.
· Aggravated Pain: Pain is often worse when standing or leaning forward, such as when washing dishes. The discomfort may improve when leaning back to relieve pressure on the spine.
Loss of Height
Losing more than 4 cm in height could be a sign of osteoporosis and should be checked by a healthcare professional.
Stooped Posture
A stooped or hunched upper back (known as kyphosis) may indicate spinal compression fractures.
Pelvis "Crush"
If there’s less than three fingers’ width between the lower ribs and pelvis when standing, it could be a sign of spinal compression. This may also cause a sticking-out stomach or feeling full quickly.
Fractures from Minor Injuries
Osteoporosis can make bones so weak that they break from minimal trauma, such as:
· Falling from standing height.
· Lifting something light,like a plant pot.
· Performing simple activities, such as changing bed sheets.
Wrist and Hip Fractures
· Wrist Fractures: More common in younger individuals with osteoporosis (ages 50–70), as they may instinctively use their hands to break a fall.
· Hip Fractures: More common in older adults who may fall sideways and are less likely to use their arms to cushion the fall.
Important Reminder
Breaking bones as you age is not normal and should not be dismissed as a natural part of getting older. If you notice any of these signs or have a fracture after a minor injury, it’s important to speak with your doctor about testing for osteoporosis. Early diagnosis can help prevent further fractures and complications.
Lifestyle Tips for Preventing Osteoporosis
Osteoporosis risk is partly influenced by genetics. Each person has a genetically determined peak bone mass, typically reached between the ages of 25 and 30. After age 35–40, bone mass begins to decline naturally. While some people are more prone to osteoporosis due to genetic factors, a healthy lifestyle can significantly reduce your risk.
Avoid Smoking
Smoking has a harmful effect on bone health. Nicotine slows down the production of bone-forming cells (osteoblasts) and reduces calcium absorption, which is essential for strengthening and hardening bones
Calcium and Vitamin D
· Calcium: Essential for maintaining bone strength.
· Vitamin D: Helps your body absorb calcium. Spending time outdoors in sunlight can boost your Vitamin D levels.
· Include other nutrients like protein, Vitamin B12, omega-3 fatty acids, magnesium, potassium, and Vitamin K to support bone health.
· Aim for a balanced diet rich in fruits, vegetables, nuts, legumes, and dairy products.
Exercise Regularly
Physical activity strengthens both bones and muscles. Focus on:
· Weight-bearing exercises: Walking, running, or dancing.
· Muscle-strengthening exercises: Weight training or resistance exercises.
· Incorporate balance, flexibility, and endurance exercises into your routine, 2–3 times per week for 20–30 minutes.
Maintain a Healthy Weight
· Keep your BMI above 19, as being underweight can weaken bones and muscles.
· Low body weight can also reduce estrogen levels in women, which is vital for bone health.
· Eating disorders like anorexia significantly increase the risk of osteoporosis.
Hormone Replacement Therapy (HRT)
If you experience early menopause (before age 45) or had late menarche (after age 15), consider discussing HRT with your doctor. HRT can help offset the estrogen loss associated with menopause, which is critical for maintaining bone density.
Limit Alcohol Consumption
Excessive alcohol intake (more than 14 units per week) can harm bone health. It disrupts:
· Bone cell turnover.
· Absorption of vitamins and minerals.
· Hormone production (e.g., estrogen and testosterone), which are vital for bone maintenance.
. Alcohol also increases the risk of falls.
Family History
If you have a family history of osteoporosis or hip fractures, you may be at greater risk.
Medications to Monitor
Certain medications can increase the risk of osteoporosis, including:
· Oral or systemic glucocorticoids (e.g., prednisone) used for more than 3 months.
· Proton pump inhibitors(PPIs).
· Selective serotonin reuptake inhibitors (SSRIs).
· Thyroxine or aromatase inhibitors.
Comorbidities That Increase Risk
· Endocrine conditions: Hyperthyroidism, hyperparathyroidism, diabetes, or Cushing’s disease.
· Malabsorption disorders: Coeliac disease, inflammatory bowel disease, chronic liver disease, or chronic pancreatitis.
· Rheumatological conditions: Conditions affecting joints and connective tissues.
· Haematological conditions: Blood-related diseases that may affect bone health.
By addressing these factors through lifestyle changes and medical advice, you can help protect your bone health and reduce the risk of osteoporosis.
References:
National Center for BiotechnologyInformation. "The Role of Osteoporosis in Healthcare." PubMedCentral, 2017, https://pmc.ncbi.nlm.nih.gov/articles/PMC5335887/.
Oxford Learner's Dictionaries."Osteoporosis." Oxford Learner's Dictionaries, Oxford UniversityPress, https://www.oxfordlearnersdictionaries.com/definition/english/osteoporosis.Accessed 22 Nov. 2024.
Mayo Clinic Staff. "Osteoporosis: Symptomsand Causes." MayoClinic, Mayo Foundation for Medical Education and Research, 22 June 2023, https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968. Accessed 22 Nov. 2024.
Moore, Anna. "The SevenWarning Signs of Osteoporosis You Should Never Ignore." TheTelegraph, 20 Oct. 2024, https://apple.news/Anoii7HZ9R3mWjsIOHDsBHA. Accessed 22 Nov. 2024.
McCarthy, Daniel."Osteoporosis and Fragility Fractures." OsteopathyToday, Summer 2024.
Remember, always consult with a qualified healthcare professional, such as an osteopath, for personalised advice and treatment options tailored to your specific needs.
