| The biggest danger of osteoporosis is that it is silent. And with the power to cripple it's victims, it can easily be called one of the most dangerous ailments threatening the old and the nearly-old of our country. (Over 300 million people suffer from osteoporosis in India without realising that every osteoporosis-related bone fracture doubles the risk of death.) It is high time you know the ‘whys and hows’ about this killer bone disease…
WHAT IS OSTEOPOROSIS?
Osteoporosis happens when bones weaken and fracture. The World Health Organisation (WHO) defines osteoporosis as a bone mineral density (or bone mass) that is 2.5 standard deviations below peak bone mass. Those with standard deviations of 1-2.5 below the norm are said to have osteopenia or low bone mass. Individuals within one standard deviation below the norm are considered to be at low risk of osteoporotic fracture. Women are more susceptible because they have less bone mass than men and, during menopause, bone protecting oestrogen also reduces. It's known as the silent epidemic because bones often break without warning.
UNDER 20S
By 20, about 90 per cent of bone density is established, so it's important to maximise bone-building potential.
BEAT IT!
Eat plenty of milk products. Include one dairy food or drink, such as yoghurt or milk, in every meal. Dairy contains calcium for strong bones. Avoid fats – Amenorrhoea, a condition where periods stop or fail to start, can be caused by faddy eating, being underweight or over-exercising. Women whose periods stop for six months or longer for these reasons have a higher risk of osteoporosis. Also, say no to fizzy drinks – they are high in phosphate, which can deplete calcium. Lastly, stop before you start smoking. Smoking lowers levels of oestrogen, which guards against bone loss in women, and testosterone, which is known to protect men’s bones.
20s – 30s You may think it isn’t the age but your bone mass peaks between 25 and 30, after which it’s difficult to grow any more.
BEAT IT! Go easy on the booze - too much interferes with the balance of calcium in the body, and the production of vitamin D, which helps calcium absorption. Stick to 14 units a week for women and no more than three units on any day. Safety limits for men are 21 units a week and four a day. Swap espressos for lattes - studies show a link between high caffeine intake and bone loss. Add milk to coffee to counteract this, or try caffeine-free options.
30s – 50s
Bone loss begins now, so aim to slow it down as much as possible.
BEAT IT!
Assess your risk – If you have a family history of fractures, you may be at risk. Other factors include taking oral steroids for a long time (maybe for asthma), having thyroid disease, or a condition like Crohn's or coeliac disease, which interferes with nutrient absorption. See your GP. Tackle heavy drinking - years on the booze affect hormone levels, increasing osteoporosis risk.
THE MENOPAUSE
Bone loss accelerates due to the drop in oestrogen, with the risk of fractures rising from two per cent at 50, to 25 per cent by 80. The older you are, the worse the consequences - within 12 months of a hip fracture, 20 per cent of sufferers die.
BEAT IT!
Reassess your risk – If you’ve had an early menopause (before 45), your doctor may recommend a bone scan. Get walking - walking for four hours a week can reduce your risk of a hip fracture by 41 per cent compared with those who walk for just an hour a week. Improve your balance to reduce the risk of falls with dance, yoga or Pilates. Over the age of 65 your skin is four times less able to produce vitamin D, so boost your intake from foods such as eggs, oily fish and fortified cereal.
PREGNANCY AND BREASTFEEDING
• Your developing baby needs calcium to grow strong bones, teeth and a healthy heart.
• Your body too undergoes changes during pregnancy. So absorb more calcium. And if you breastfeed you will need to boost your supply.
• Pregnant women should especially read the label while having processed food. Most of it contains salt, which can increase the amount of calcium the body gets rid of through urine. A high amount is more than 1.5g salt (or 0.6g sodium) per 100g.
Beat It
Get enough calcium – recommended intake during pregnancy is 700mg, the same as for a non-pregnant woman. However, during breastfeeding you need an extra 550mg a day (a couple of glasses of milk), and if you don't get enough, your bones could weaken. Other sources of calcium are sesame seeds, soybeans, peanuts and green vegetables too.
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