What is Osteoporosis? Osteoporosis means “porus bone” or is also known as a bone disease that is a mesh-like structure inside the bone that becomes damaged. The bone structure may be thin if either too much bone tissue has been lost or if not enough bone tissue has been made. When the internal strands become too thin (lose density), the bones become weak and can fracture easily. Bone Quality + Bone Density = Bone Strength When a bone with osteoporosis is broken, it is called a “fragility fracture.” Though fragility fractures can occur anywhere in the body, the most common occurrences are: Wrist fractures Hip fractures Spine fractures Normal Bone Osteoporotic bone (Risk for fractures) 1 Your Bones BONES ARE CONTINUALLY were about the same. This keeps a CHANGING: healthy “bone bank account.” In your mid-30s, however, the removal and replacement of cells Your bones are not like the dry white can begin to get out of balance. bones you see in skeletons at Unlike children, the adult body can Halloween, they are more complex. take seven to ten years to replace all Bones are made up of living tissue; bone cells. As you continue to age, every cell in your bones is alive, and your body becomes less capable of they are continually changing. Old replacing the cells that were lost, and dead cells are carried away and thus the bones become thinner. replaced by new healthy cells. The Bone loss is normal, and not cells that carry old bone away are everyone will develop osteoporosis. called osteoclasts. The cells that If you have osteoporosis, you have a replace old bone with new are called negative bone balance in your bone osteoblasts. bank account. HOW AGING AFFECTS DID YOU KNOW? CHANGE: The interior of your bones are made Throughout life, bones constantly up of bone fibers that crisscross change through a process of each other in layers. The fibers are absorption and formation changes, precisely aligned to carry the forces resulting in a loss of bone tissue. of tension and compression. This When you were a child, your bones allows your bones to be both grew rapidly. In fact, children only lightweight and strong. When need about two years to completely architect Gustave Eiffel was looking replace their bone cells. Bones for a way to make his famous tower continue to grow in density through both strong and lightweight, he your late 20s. At that time, the modeled it after the structure of the amount of old cells removed and human femur (thigh bone). new healthy cells replacing them 2 Long-term Effects of Osteoporosis Have you lost height Fragility Fractures: since your 20s? The most common result of having osteoporosis is a fragility fracture. More than 1.5 million people suffer a fragility fracture each year. The severity of the fracture depends on where it is located, the most common locations being the wrist, spine, and hip. Spinal Curvature: Even if a fracture does not occur, the spinal bones (vertebrae) may become weak and crush together. As this happens, the spine curves, which can result in back pain, height loss and difficulty breathing because there is less space under the ribs. Loss of Mobility: Osteoporotic bones take longer time to heal than healthy bones. Fragility fractures can have a dramatic effect on your quality of life. With time, medication and physical therapy, patients can often regain bone strength. 3 Factors Affecting Osteoporosis The following can increase your risk of developing osteoporosis: Age: Family History: The older you get, the greater the Your parents or grandparents had risk. Your bone density peaks osteoporosis or have had a hip around age 30. After that you fracture. begin to lose bone mass. So it is important to do strength training Lifestyle: and weight-bearing exercises and You have an inactive lifestyle. make sure you get enough calcium and vitamin D in your diet, Frame Size: to keep your bones as strong as Petite and thin women have a possible as you get older. greater chance in developing osteoporosis, because they have Gender: less bone to lose than women Women over the age of 50 are the with more body weight and larger most likely to develop frames. Similarly, small-boned, osteoporosis. The condition is 4 thin men are at greater risk than times more likely in women than men with larger frames and more men. One out of two women and body weight. one out of four men are likely to develop osteoporosis. In women, Diet: estrogen loss occurs primarily When not consuming enough during and after menopause; in calcium and vitamin D. men, testosterone loss occurs gradually, another reason a diet Certain diseases or medical rich in calcium and vitamin D conditions: becomes particularly important Some diseases such as during these years. rheumatoid arthritis, type 1 diabetes, and inflammatory bowel Ethnicity: disease raise the odds that you’ll Research has showed that get osteoporosis. If you develop Caucasian and Asian women are a eating disorder such as: more likely to develop Anorexia or bulimia. If you take osteoporosis. prednisone a long time it can increase your odds. 4 Smoking: In addition, most studies on the Research has shown a direct effects of smoking suggest that relationship between tobacco use smoking increases the risk of and decreased bone density. having fracture. Smoking and Osteoporosis: The longer you smoke and the more cigarettes you consume, the greater your risk of fracture in old age. Smokers who fracture may take longer to heal than nonsmokers and may experience more complications during the healing process. At least one study suggests that exposure to secondhand smoke during youth and early adulthood may increase the risk of developing low bone mass. Significant bone loss has been found in older women and men who smoke. Compared with non-smokers, women who smoke often produce less estrogen and tend to experience menopause earlier, which may lead to increased bone loss. Quitting smoking appears to reduce the risk of low bone mass and fractures. However, it may take several years to reduce a former smoker’s risk. 5 Prevention With Osteoporosis, the best defense is a strong offense: Healthy Diet and Exercise!! Diet and Nutrition Nutrition and osteoporosis are closely linked. Two key nutrients in preventing osteoporosis are calcium and vitamin D. Calcium is a key building block for your bones, while vitamin D allows your bones to absorb the calcium. Calcium Dairy products, such as milk, yogurt and cheese, are all good choices for adding calcium to your diet, but other Vitamin D foods are rich in calcium as well. Fish, such as salmon, tuna and Fortified juices, cereals and herring oatmeal Milk and yogurt—regardless of Salmon and Sardines with whether it’s whole, nonfat, or bones reduced fat/fortified with Beans and legumes Vitamin D. Certain nuts, such as almonds Dark leafy greens such as broccoli and bok choy Exercise The amount of exercise your bones can handle will vary from person to person. Check with your health care provider before beginning any exercise regimen! Please read the attached “Moving Safely” guidelines from the National Osteoporosis Foundation. Dental Care It is imperative that you let your dentist know if you are on any osteoporosis medications. Some medications that prevent bone loss may negatively affect healing after certain dental procedures. You are your dentist will want to discuss options based on your medications. 6 Advice and Safety Tips When your loved one or friend has osteoporosis, you can help. By becoming more you better understand knowledgeable about osteoporosis, the different osteoporosis, you may treatment options and how actually be helping yourself. you can help. Heredity is one of the risk Help your family member or factors of the disease, and by friends by providing accompanying your family accountability regarding member or loved one, may medication, exercise, and give you important information diet. about how to avoid fragility Help your family member or fractures in your future. friends avoid falls Place and use hand rails on Fall Prevention Indoors both sides of all stairways Keep walkways clear of cords, On hardwood or uncarpeted clutter, etc. floors, avoid using slippery Place items within easy reach. wax. For items out of reach, use a Wear only shoes with non- long-handled grabber. skid soles. For items in high place, use a Use only shower/tub seats step stool with hand rails. with non-skid legs. Use non-skid rubber backing At night, turn on the lights. on area rugs, bathroom rugs Place a night light between and shower mats. your bed and the light switch Place hand rails or grab bars Keep your phone with you at in the shower and by the all times in case you need toilet. help. Keep your hands free by Fall Prevention Outdoors wearing shoulder bag, fanny pack or backpack. Use handrails when going up Keep walkways, porches and and down stairs driveways free of leaves, Walk on grass if walkways snow, trash and clutter. look slippery. In public, watch out for Wear boots in the winder and polished marble or tile floors low-heeled shoes. Shoes may be slippery with rubber soles provide better traction. More tips, visit National Use an assistive device like a Osteoporosis Foundation walker or cane, as needed. website www.nof.org If possible, come to the initial appointment. This will help 7 Physical Exam, Lab Work and Bone Screening To understand your current bone health, your provider will use combination of the following methods: Medical History Your provider will ask you questions in order to obtain a thorough and accurate medical history.