The theme for this year’s World Osteoporosis Day on October 20th is ‘Say no to fragile bones’ with the emphasis on tackling the inertia around bone health by urging people of all ages to value and protect their bones.
Rather than wait for this devastating disease to impact your life, take stock now of the risk factors that may make you more likely to have low bone density.
The International Osteoporosis Foundation – which sits behind the annual World Osteoporosis Day – has a helpful Osteoporosis Risk Check which takes into consideration key risk factors and explains how these can affect you.
It’s well worth doing because even if you’re at higher risk or have already been diagnosed with osteopenia or osteoporosis, taking action now can help manage or reverse these conditions.
Don’t keep this to yourself – check in with your friends and family members and make sure they’re also being pro-active about their bone health.
Recap on risk factors
Firstly, here’s a quick reminder of the common risk factors and the reasons they can affect your chance of having osteoporosis now or later in life.
- Age
Bone density naturally decreases with age, especially after peak bone mass is reached around the age of 30. Older adults lose bone at a faster rate than they can rebuild, increasing the risk of osteoporosis.
- Gender / Menopause
Women are more prone to osteoporosis than men due to their lower bone mass and hormonal changes after menopause, when the body produces less oestrogen, which plays a part in protecting bones.
- Family History
A family history of osteoporosis or fractures increases the likelihood of developing the condition, suggesting a genetic predisposition to lower bone density.
- Body Frame Size (Small/Thin)
Individuals with smaller body frames tend to have less bone mass to draw upon as they age, making them more susceptible to osteoporosis.
- Low Calcium and Vitamin D Intake
Calcium and vitamin D are essential for bone health. A diet lacking in these nutrients impairs the body’s ability to form strong bones, increasing osteoporosis risk.
- Sedentary Lifestyle
Lack of physical activity, especially weight-bearing exercises like walking and resistance training, reduces bone strength and density over time.
- Smoking
Smoking affects bone metabolism by decreasing blood supply to the bones and reducing the production of bone-forming cells. It also decreases oestrogen levels in women.
- Excessive Alcohol Consumption
Chronic alcohol consumption interferes with calcium absorption and reduces bone formation, leading to weakened bones over time.
- Certain Medications
Long-term use of certain medications, particularly steroids, can interfere with bone rebuilding by reducing calcium absorption and increasing bone loss.
- Chronic Diseases
Certain chronic diseases – such as rheumatoid arthritis and kidney disease – can affect bone health directly or require treatments that lead to bone loss, such as inflammation or altered hormone levels.
Don’t just sit there….
If you have one or more of these risk factors, don’t just sit there – take active steps to manage and reduce your risk for osteoporosis, particularly through lifestyle changes and preventive measures.
Take the check now
Remember, ‘forewarned is forearmed’ – don’t be afraid to check out your bone density. Knowing where you are and what you need to do is more empowering than sitting there hoping it won’t affect you!
The Osteoporosis Risk Check only takes a few minutes and offers you advice and insight as you progress. It simply asks a series of questions which cover your age, lifestyle and current bone health.
Finally, here are some tips from the International Osteoporosis Foundation for better bone health.
- Increase your levels of physical activity – aim to exercise for 30-40 minutes, three to four times each week with some weight-bearing and resistance exercises in the programme
- Ensure you have a nutritious, balanced diet which includes enough dietary calcium see calcium recommendations
- If you avoid dairy foods, find out about calcium-rich alternatives, or explore which dairy products you can enjoy in moderation – use the IOF Calcium Calculatorto estimate your approximate calcium intake
- Spend more time outdoors to ensure you are getting enough vitamin Dand take supplements during the winter months
- Avoid smoking and drink alcohol only in moderation
- Re-check your osteoporosis risk factors regularly