If you had a sudden fall, would your bones survive the impact?

If you have Osteoporosis, your bones might not. Osteoporosis is a silent, progressive disease that leads to a decrease in bone mass, and consequently, loss of structural strength. That unexpected fracture may be a life-changing experience.

Osteoporosis is often called ‘the silent thief’, because you might not know it is robbing you of bone mass until you suffer a fracture because of weakened bones, or you notice that you have lost height; or that your spine is beginning to curve.

You could even suffer a spinal fracture from something as simple as lifting your grandchild; or you could break your wrist or hip from the gentlest of falls.

Types of Osteoporosis

* Type I: In postmenopausal women from age 50. Hormone related.

* Type II: In men and women over 70 years. Related to aging.


Modifiable risk factors for Osteoporosis

• Current smoking
• Being underweight (no excuse to be overweight)
• Hormone deficiency (Oestrogen in women, Androgen in men)
• Low lifelong calcium and vitamin D intake
• Alcoholism
• Inadequate physical activity (www.healthclubsgh.com)
• Drugs (e.g. steroids).

Non-modifiable risk factors

• Advanced age
• Personal history of fracture as an adult
• History of fracture in first-degree relative that was not due to severe trauma
• Caucasian
• Female
• Poor general health due to non-preventable reasons.

The more risk factors a patient has, the higher the risk of Osteoporosis.


Diagnosing Osteoporosis

A/ * Most people present with fracture and their sequelae; sudden onset of
sharp back pain after bending or lifting. Sometimes, there is just a persistent dull backache.

* ‘Growing’ shorter.

B/ * In most cases, blood tests are nonspecific.

C/ * Bone density measurements are very important.

* X-rays are not a reliable way of identifying decreases in bone density,
since they may be normal despite a bone loss of up to 30%. X-rays can,
however, reveal asymptomatic fractures.


Management of Osteoporosis

Osteoporosis is a classic example of ‘Prevention is better than cure’. This involves:

• Getting enough calcium and vitamin D in your diet
• Preventing excessive bone loss after menopause
• Using appropriate prescription medication to slow or reverse bone loss
• Performing weight bearing exercises about five times a week (www.healthclubsgh.com)
• Performing back extension exercises
• Taking care to prevent falls
• Checking your vision
• Using physical support, where necessary.


You can prevent Osteoporosis

• Make sure that young children get a lot of calcium in their diet, and are physically active
• If you are in your teens or twenties and aren’t active, begin now to exercise and eat calcium–rich foods
• If you are over 30, exercise, eat a calcium rich diet, and consider a calcium supplement with vitamin D
• If you are approaching or have reached menopause, be sure to have a bone density test done.


Statistics that make you blink

• Roughly 85% of people who already have Osteoporosis or are at risk for it, are undiagnosed and untreated, therefore being at risk for fractures that can change their lives forever.
• Osteoporosis strikes 1 in 3 women over 50 (more than breast cancer)
• Having a mother with a hip (or backbone) fracture due to osteoporosis doubles your risk of such a fracture
• Among those who have a hip fracture:
o 1 out of 5 will die within one year of fracture
o 1 out of 4 survivors will no longer lead an independent life.

Even if you’re eating a diet rich in calcium and exercising regularly, this may not be enough to prevent fractures from Osteoporosis.

SINCE YOU CAN NOT SEE bone loss, SEE YOUR DOCTOR today.

The following foods contain calcium, but can you consume enough each day?:

(i) milk, especially skimmed milk
(ii) plain yoghurt
(iii) calcium–fortified foods (e.g. orange juice, cereals)
(iv) Broccoli.

It may be worthwhile to take a calcium supplement. Since your body can’t absorb more than 500mgs of calcium at a time, you may need to take your supplement more than once a day.


Weight–Bearing Exercise Stimulates Bone Growth
(www.healthclubsgh.com)

Weight-bearing exercises include:

• Walking , Jogging
• Aerobic Dancing
• Weight training (strength training/weight)

If you have never exercised before, consult your DOCTOR before you begin.

Osteoporosis is NOT a natural part of getting older, so take every step you can to maintain healthy bones FOR LIFE.


AS ALWAYS LAUGH OFTEN, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)


Dr. Kojo Cobba Essel
Moms’ Health Club/Health Essentials
(dressel@healthclubsgh.com)


*Dr Essel is a medical doctor, holds an MBA and is ISSA certified in exercise therapy and fitness nutrition.

Thought for the week – World Day for Safety and Health at Work is April 28th. This year’s theme is ; “Join in building a culture of prevention on Occupational Safety and Health.” Even a single injury now or in the future is one too many. Take the necessary steps today.


References:

1. The Merck Manual
2. Wal-Mart Educational leaflets
3. Roche (Bonviva)