Osteoporosis
Connie Vosberg COTA/L

Osteoporosis is when bones become weak and brittle, so brittle mild stresses like bending over, lifting a vacuum cleaner or even coughing can cause a fracture. A common result of osteoporosis is a fracture, the most common being spine, hip or wrist. Osteoporosis is considered a woman’s disease, but does affect a significant number of men. Many people that have osteoporosis have a low bone density. Everyone should take steps to have strong bones and a healthy life. In the early stages of bone loss you usually have no pain or symptoms, however once the bones are weakened you may soon display signs of back pain, which could be severe especially if you have a fractured or collapsed vertebrae. You can lose height and have a stooped posture. You can also have fractures in other bones. What keeps bones healthy? When bones contain less of the minerals your body needs they eventually loose their internal structure. What keeps bones healthy? Regular exercise, adequate amounts of calcium and adequate amounts of vitamin D, which is essential for absorbing calcium. The strength of your bones depends on their size and bone density. Your risk of developing Osteoporosis depends on how much bone mass you attain between the ages of 25 and 35. Not getting enough vitamin D and calcium in your diet may lead to a lower bone mass and accelerated bone loss later.

Some of the risk factors are:

Your sex: it is twice as common in woman as men. That is because woman start with lower bone mass than men and tend to live longer.

Age: the older you get the more at risk for Osteoporosis

Family history: runs in families. You will also have a risk of higher fractures.
Frame size: men and women who are exceptionally thin or has small body frames have less bone mass to draw from as they age

Tobacco use: contributes to weak bones

Estrogen: the longer a woman is exposed the greater risk of bone loss

Medications: long term use of certain medications

Low calcium intake: depletes bone mass

Medical conditions and procedures: example a stomach surgery can affect how calcium is absorbed in the body. Excess soda and alcoholism also depletes bone mass
Early detection is important in osteoporosis. Consider your risk factors and then discuss with physician. If you are a woman, it is best before you start menopause. There are ways to test for osteoporosis such as measuring bone density, and then osteoporosis is easier to follow through the years. There are also medications available to treat.

Tips for prevention:
Limit caffeine, avoid excessive alcohol, don’t smoke, and consider hormone therapy.

The biggest tip for prevention is to exercise!!!!!
Exercise can be done at any age. It helps build strong bones and slow bone loss. Exercise will benefit your bones no matter what age you are. If you start young to exercise and carry through to your adult life is when you receive the most benefits. Combine strength training with weight bearing exercise. Strength training helps strengthen muscles, bones in your arms, spine, hips and legs. Weight bearing exercises such as walking, jogging, running, stair climbing, swimming, treadmill, elliptical can provide you with a good work out. Another option to doing a low impact exercise is to be set up for aquatic therapy. It uses water as a natural resistance without increasing your pain level.

Consult with your physician and have them set you up with an exercise program or to recommend appropriate personnel that can assist you such as a Physical Therapist, Occupational Therapist, or wellness trainer.

For further questions call Orthopedic Sports and Physical Therapy at 1-218-641-7725.