World Osteoporosis Day: 6 Steps to Protect Bone Health

Rheumatologist from world well being system Cleveland Clinic shares lifestyle methods for all ages to help in prevention and remedy of bone loss

It isn’t too early or too late to implement measures to stop or decelerate osteoporosis, says an knowledgeable from world well being system Cleveland Clinic, talking forward of World Osteoporosis Day (20 October), which this yr focuses on bone well being and fracture prevention consciousness.

Osteoporosis is a illness that weakens bones and places them at larger threat for sudden and sudden fractures. According to the International Osteoporosis Foundation, it’s the most typical bone illness, affecting one in three girls and one in 5 males over the age of fifty worldwide.

Sarah Keller M.D., a rheumatologist at Cleveland Clinic’s Rheumatologic and Immunologic Disease division, says the illness typically develops with none signs or ache, and often will not be found till the weakened bones trigger painful fractures, typically of the hip, wrist or backbone.

Dr. Keller, who makes a speciality of osteoporosis, says there are six steps people can take to guard their bone well being.

1. Exercise frequently

Exercise is vital in each prevention and remedy of osteoporosis, Dr. Keller says. She cautions, nonetheless, that people identified with osteoporosis ought to converse to their healthcare supplier or a physiotherapist earlier than embarking on an train program as some actions, corresponding to horse-riding or sure yoga positions, may have to be averted to guard the backbone. “I always advise patients to listen to their body and ‘start low and go slow’ to avoid the risk of injury,” she says.

For wholesome people to construct or preserve bone density, Dr. Keller recommends weight-bearing train, whether or not low-impact corresponding to strolling, or high-impact corresponding to jogging. In addition, she says actions corresponding to yoga or Pilates, or simply safely working towards standing on one leg, are nice for steadiness, which is vital to keep away from falls that may trigger fractures.

2. Eat a nutritious food regimen

Diet is one other lifestyle issue that performs a job in each prevention and remedy of osteoporosis, Dr. Keller says. She recommends that along with following a wholesome consuming plan such because the Mediterranean food regimen, people give attention to making certain they’re getting enough calcium and vitamin D.

“There are many calcium calculators available online that can help people keep track of their calcium intake,” says Dr. Keller. “Getting these nutrients through natural sources such as food – and safe sun exposure in the case of vitamin D – is preferable, but if this is not possible, a healthcare provider will recommend supplements.”

3. Avoid high-risk habits

“Nicotine slows the production of bone-forming cells and decreases the absorption of calcium from diet, so I advise everyone not to smoke,” says Dr. Keller. In addition, extreme caffeine and alcohol consumption are related to low bone density and may due to this fact even be averted or restricted. 

4. Know your private threat components

Some ailments and medicines put people at larger threat for osteoporosis, so they need to be additional vigilant, says Dr. Keller. Examples embody folks with kind 1 diabetes, inflammatory bowel illness, some lung ailments, rheumatoid arthritis and people who have had bariatric surgical procedure, in addition to folks taking medicines corresponding to glucocorticoids corresponding to prednisone. In addition, menopause places girls at increased threat of osteoporosis as speedy bone loss happens within the 5-10 years following menopause. Family historical past additionally performs a big function; a person’s threat of osteoporotic facture can improve if both guardian had a hip fracture.

5. Ask your doctor about screening

Bone density screening is often accomplished with a easy dual-energy X-ray absorptiometry (DXA) scan, and a doctor will be capable to advise when this needs to be accomplished, says Dr. Keller. Screening tips differ between nations and well being organizations, however as a sign, the U.S. National Osteoporosis Foundation and the International Society for Clinical Densitometry advise girls to be screened from the age of 65 and males from the age of 70. Dr. Keller factors out that higher-risk people needs to be screened earlier. Individuals whose outcomes point out osteoporosis or osteopenia ought to have follow-up DXA scans accomplished each two years.

6. Take treatment if wanted

“Fortunately, there are many safe and effective medications to help build bone and to prevent the fractures caused by osteoporosis,” says Dr. Keller. “A course of anabolic agents is very effective in building bones in severe cases of osteoporosis or in those with fractures. Antiresorptive medications help prevent fractures.”

Dr. Keller says the main focus in treating sufferers with osteoporosis is fracture prevention. So, along with calcium and vitamin D optimization in addition to osteoporosis remedy if wanted, it is vital for sufferers to examine their houses and get rid of any potential hazards. This consists of measures corresponding to making certain satisfactory lighting, eliminating free rugs, wires or slippery surfaces, clearly demarcating steps, and putting in seize rails if wanted, notably in loos and kitchens.

“Following these six steps is important as spine and hip fractures can be life-altering. They often cause chronic pain and disability, and can lead to a shortened life span due to complications that can occur after the fracture,” concludes Dr. Keller.