If your sister calls to say she has been diagnosed with osteoporosis, you should be concerned for your own bone health as you might be at a higher risk. So, too, if your mother, aunt or indeed father, brother or uncle have the condition as there is a genetic link.
If an immediate family member is diagnosed with osteopenia or osteoporosis, don’t put your head in the sand or ignore this potential warning sign for your own bone health. Understanding how osteoporosis works—and what you can do about it— puts you on the front foot in terms of taking control and making lifestyle and nutrition decisions that could help you and your family members turn things around.
Why osteoporosis can run in families
Osteoporosis is most commonly found in post-menopausal women. And genetics can play a major role.
If a close family member—particularly your mum or sister—has osteoporosis your own risk may be higher. Equally, it is worth noting that if such a family member suffers a fracture of a bone after, what seems like, a minor fall of collision, they should be immediately checked for the condition. Such occurrences could indicate osteopenia, the early stages of osteoporosis. Studies reveal that loss of bone density does tend to run in families: if a close relative has this condition, the chances are you will as well.
What to do if a family member has osteoporosis
If a close relative has been diagnosed with osteoporosis, there is no need to panic. But there is a need to act on this information. Here’s what you should do:
- Talk to your GP
Let your GP know about your family history. They may assess your risk by FRAX (a tool which uses an algorithm to work out how likely you are to suffer a fracture in the following 10 years) and might refer you for a DEXA scan, which measures bone density.
- Check your vitamin D and calcium levels
If either is low, you should take a vitamin D supplement and look to build up your dietary calcium intake (only taking a calcium supplement if you can’t reach a healthy level through your food choices)
- Review your medications
Some medicines, like corticosteroids and cancer treatments, can affect bone health. Your doctor will need to consider the benefits of such medicine in light of the risks posed by osteoporosis.
IMPORTANT! Talk to your doctor about any medications you are taking and DO NOT stop taking prescribed medications – always seek professional guidance.
It’s not all bad news
However, the family link isn’t everything. Even if you are genetically predisposed to ‘inheriting’ the disease, there are many things you can do to address the situation. Your lifestyle choices, your diet and your specific health condition can either increase or reduce your risk.
Early warning signs that you must not ignore
Osteoporosis is frequently referred to as the silent disease. Unsurprisingly, this is because there are usually no symptoms…until a bone breaks. But there are a few signs which may offer you early warnings of what could lie ahead:
- Back pain, particularly from vertebral fractures
- Broken bones from minor bumps or falls (especially the wrist, hip or spine)
These don’t mean you definitely have the condition, but they do suggest it is more likely.
Risk factors – other than family history
- Being female (especially postmenopausal)
It’s important to stress that osteoporosis does occur in men also; it is, however, far more prevalent in women
- Low body weight or being underweight
If you have or had a disease such as anorexia, your risk is far higher
- Smoking and excessive alcohol intake
- Low levels of calcium and vitamin D
- Not getting enough weight-bearing exercise
- Long-term use of steroids (like prednisolone)
- Taking, or have taken, medication for types of cancer
- Certain health conditions, such as coeliac disease, rheumatoid arthritis, or early menopause
What you can do to help yourself
- Eat a Bone-Friendly Diet
- Include calcium-rich foods: dairy products, leafy greens, tofu and nuts (especially Brazil and almonds)
- Ensure you get enough vitamin D: through taking supplements, eating foods fortified with the vitamin and foods naturally high in vitamin D such as oily fish such as sardines, mackerel and salmon, egg yolks, red meat, liver and mushrooms. Sunshine during the summer months can boost your levels of vitamin D but if you use sunscreen – as you should to protect your skin from damage – this will also block vitamin D absorption.
- Up your activity
- Focus on weight-bearing exercises: walking, dancing, jogging and resistance training, by lifting weights in a controlled environment
- Aim for at least 150 minutes of moderate exercise per week
- Stop Smoking
- Reduce or cut out alcohol
- Maintain a Healthy Weight
Being underweight is a key risk factor for bone loss.
Take bonebalance™
Take bonebalance to stimulate your bone building cells, ‘osteoblasts’, reduce your bone breakdown cells, ‘osteoclasts’ and improve the bone matrix and bone mineral density.
An FSMP (Food for Special Medical Purposes), it is approved for the dietary management of low bone mineral density, osteopenia and osteoporosis. Just take 5g a day of this flavourless powder dissolved in a hot or cold drink.
Warning sign? Heed it
Osteoporosis doesn’t happen overnight and can be managed through diet, exercise and lifestyle choices. If your mum, dad, sister or brother have osteoporosis, don’t despair. Consider it a signal and take action to reduce your risk.