Osteoporosis is a disease of progressive bone loss and skeletal deterioration in which bones become fragile and increases the likelihood of bone fractures or broken bones. It occurs when the bone mineral density (BMD) of a person is lower than normal.
Worldwide, an osteoporotic fracture is estimated to occur every three seconds and a vertebral every 22 seconds.
Statistics show that up to one in two women and one in five men over the golden age of 50 will suffer from osteoporotic fracture in their lifetime. Also, 75% of hip, spine and wrist fractures occur among people who are over 65 years old.
The World Health Organisation (WHO) has classified osteoporosis as BMD (bone mineral density) below the 2.5 standard deviations or below the mean peak bone mass of a healthy young adult.
SYMPTOMS
Osteoporosis, which literally means ‘porous bone,’ may develop over the years without any symptoms until a fall occurs, leading to fractures or broken bones. It can affect anyone and any bone in our body, but is far more common in older people, particularly women, due to the decrease of estrogen levels during and after menopause.
Although often known as a silent disease, Malaysian Osteoporosis Foundation states that there are a few tell-tale signs to be wary of especially if you are above 50. These include:
- Cramps in the leg at night
- Bone pain and tenderness
- Neck pain
- Fatigue
- Brittle fingernails
- Persistent pain in the spine or muscles of the lower back
- Gradual loss of height due to gradual and multiple anterior wedge fracture of the spine
- Spinal deformities become obvious (e.g. stooped posture)
LOVE YOUR BONES
Having a bone-healthy diet is the first step towards maintaining healthy bones. This include:
CALCIUM – As our skeleton houses 99% of our body’s calcium, it is vital to provide our body sufficient calcium. A calcium-rich diet is important from young. Compliment your diet with dairy products, nuts and fish as they are the highest in calcium content.
VITAMIN D – Vitamin D helps with calcium absorption. Therefore, if we are vitamin D deficient, our body may not be able to absorb the amount of calcium needed. Vitamin D also has a direct stimulatory effect on muscle tissue and thereby reduces the risk of falling. The main source of vitamin D is sunlight. However, in Asia, beauty is often associated with fairness and therefore many people, especially women are afraid to spend time under the sun. Vitamin D can also be found in fatty fish and eggs but in small amounts. The International Osteoporosis Foundation (IOF) recommends those above the age of 60 to consume 800 to 1000 IU of Vitamin D daily.
PROTEIN – Protein is the building block for strong muscles and bones. Low protein intake may disrupt bone development. Consuming food high in protein such as meat, fish, nuts, dairy products and soy will help with building stronger bones and muscles which help to prevent osteoporosis.
IMPROVE THROUGH EXERCISE
Simple weight-bearing exercise for seniors helps to improve balance and strengthen muscles, which reduces the chances of a fall by 25%.
For those with osteoporosis or people at risk of osteoporotic fracture, activities such as carrying heavy objects or deep back bends must be avoided. Instead, focus on exercises that involve muscle strengthening, balance training and coordination exercises. The International Osteoporosis Foundation focuses on maintaining and strengthening the bones, joints and muscles.
ESSENTIAL STEPS FOR GOOD BONE HEALTH
On 13 December 2012, the International Osteoporosis Foundation held the third Asia Pacific Osteoporosis meeting at the Kuala Lumpur Convention Center. Dato Seri Michelle Yeoh, who graced the event, voiced concern that Malaysians are not doing enough to look after their bones and urged Malaysians to take their bone health seriously.
According to a recent survey commissioned by Fonterra, 32% of Malaysians surveyed are not consuming calcium-rich foods on a daily basis. More than two thirds are not getting enough of exercise, and a quarter of those surveyed did not know where they could obtain vitamin D.
Dr Chin Chee Howe, a leading orthopedic and trauma consultant, recommends a balanced diet rich in calcium, protein and vitamin D and a healthy lifestyle that consist of weight bearing exercises. “It is alarming to see such a large number of Malaysians not getting the nutrition and exercise they need,” he says.
More than 50% of all osteoporotic hip fractures are expected to occur in Asia by 2020. Caring for your bones is essential so as to maintain mobility as we age.