Aside from the normal ageing process, a few things can increase our risk of osteoporosis
Dr Sally Norton
What causes osteoporosis? Aside from the normal ageing process, a few things can increase our risk of osteoporosis:
• Menopause – Falling oestrogen levels are the biggest contributor to osteoporosis – which is why women are more susceptible.
• Low hormone levels for other reasons - For women, removal of ovaries, anorexia nervosa or taking drugs for breast cancer may affect hormone levels and increase risk. In men, low levels of testosterone after surgery or treatment for some cancers can also increase the risk.
• Genetics – If one of your parents has broken a hip, you are more likely to have a fracture yourself.
• Race – Black Afro Caribbeans tend to have bigger, stronger bones so are at lower risk than those of Caucasian or Asian origin.
• Low body weight – If you have low BMI i.e below 19kg/m2, you are at greater risk of developing osteoporosis and fractures.
• Illness – Other health conditions such as Crohn’s or coeliac disesase (which affect how well you absorb your food and nutrients), or rheumatoid arthritis, hyperthyroidism or hyperparathyroidism can also increase our risk.
• Medication – Certain drugs such as steroids, drugs for epilepsy or mental health problems may also cause bone thinning if taken for long periods of time.
What can we do?
The good news is that the sort of things we need to do to reduce the risk of osteoporosis are simply habits we need to get into to help our health in many ways. The key is to build up your ‘bone bank’…invest in making sure your bone is as strong and dense as possible so that the natural ageing process has less effect. How?
• Healthy eating – Ensure you have a balanced diet containing plenty of vitamins, minerals and other nutrients that your bones need. Aim to eat plenty of fruit and veg, wholegrain, unprocessed carbohydrates, milk and dairy products, and protein such as meat, fish, eggs, pulses, nuts and seeds.
• Calcium – Have plenty of calcium, which is essential for strong teeth and bones. Whilst a varied diet should provide enough calcium, some may benefit from supplements. Recommended dose is 700mg per day, or 1,000mg a day for those with established osteoporosis – but don’t overdo it as too much calcium can cause other problems.
• Vitamin D - Vitamin D is essential to help your body absorb calcium. We make vitamin D ourselves when our skin is exposed to sunlight – and so over 1/3 of us are vitamin D deficient in the winter months. We can get vitamin D from our diet if we eat plenty of oily fish, but in winter, supplements may be beneficial.
• Get moving – The more force we put through our bones, the stronger they become. Try to incorporate 30 minutes of activity like jogging, skipping, aerobics, tennis, and dancing five times a week into your life. Not only will it be good for your bones but also for your general health, weight and well-being.
• Stop smoking – Yet another reason to bin the evil fags is the fact that smoking poisons the cells that are trying to replace the old bone structure with fresh and strong bone – so your bones become weaker and weaker.
• Steady on the alcohol – Drinking above recommended limits significantly increases the risk of breaking bones…and not just because you are less steady on your feet, but because your bones are much weaker too.
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