Healthy Bones

 

Osteoporosis is a condition in which calcium is lost from bones causing them to become thin and brittle and liable to break easily.  In severe cases, fractures occur following only slight knocks or normal activities of daily living such as lifting or bending.  The onset of osteoporosis may be delayed by reducing or eliminating factors which enhance its development.

 

Calcium—building up the bone bank

Calcium regulates many of the chemical reactions and plays an important role in many body processes such as:

· Contraction and relaxation of muscles

· Transmission of nerve impulses

· Clotting of blood.

All of these functions are vital for our bodies to function properly.  We gain and lose calcium from our bones everyday.  If we fail to consume more calcium than we lose each day we are in a state of negative balance.  This deficit causes the amount of calcium in the circulation to drop and so the body immediately draws on its stores of calcium—the bones.  If this process continues, the condition of osteoporosis can develop.

Due to the risk of osteoporosis, it is very important for each individual to maintaining a ‘positive calcium balance’ our bones each day. This is achieved by ensuring an adequate daily calcium intake and by reducing other risk factors that leech calcium from our bones.

Peak bone mass

There are two major factors which determine the potential for osteoporosis.

Peak Bone Mass:

Our bones reach their peak strength and maximum calcium store by about 18–20 years.  This is called Peak Bone Mass.  The more bone you have at Peak Bone Mass, the greater the deposits of calcium you have to call on later in life.

The Rate of Bone Loss:

At about 35 years, the bones slowly start to lose calcium.  Men and women may lose up to 1% of bone every year .  For women the rate of bone loss increases dramatically as natural oestrogen levels fall, as occurs during menopause and menstrual irregularities.  This is when special attention must be paid to osteoporosis risk.

Calcium needs

The National Health and Medical Research Council recommends the following daily intake of calcium:

Are you at risk of developing osteoporosis?

The longer you live, the more likely you are to develop osteoporosis. 

· Osteoporosis occurs most frequently in postmenopausal women of Caucasian or Asian race, and in the elderly.

· It is estimated that one in two females and one in three males  over 60 years will develop osteoporosis.

How do I prevent osteoporosis?

There are a number of things you can do now to maintain or increase strength of bones and help protect yourself against osteoporosis.  These habits should start in childhood and continue throughout life.  

Maintain adequate daily calcium intake

Milk, cheese, yogurt, some soy milks, tinned salmon with bones are valuable sources of calcium to have daily.

Reduce alcohol consumption Maintain adequate daily calcium intake

· Limit yourself to 2 or less standard drinks per day and have at least 2 or 3 alcohol free days per week.  Alcohol in excess can decrease the absorption of calcium from the intestine.

 Keep up regular aerobic exercise (especially weight bearing)

· e.g. walking, jogging, tennis, dancing or lawn-bowls.  Weight bearing exercise creates a positive stress on bones, helps to increase peak bone mass in younger people and to maintain or increase bone in older adults.  Swimming is not a weight-bearing exercise, but will be of some benefit because of the pull of muscle on bone.

Limit your intake of caffeine to 4 or less cups of tea/coffee/cola per day

· Because calcium is lost from the body continuously through the skin and normal body excretions, a high caffeine diet can act as a diuretic increasing the amount of urine (and therefore calcium) lost.  Taking milk in high caffeine drinks may give some protection.

Don't smoke

· Smoking is a bone robber: it lowers oestrogen levels and, as a result, less calcium is deposited and more is withdrawn.

Limit your salt intake

· A high intake of salt causes calcium loss.  Moderate amounts do not appear to be a major osteoporosis risk factor.

If you are a woman, ask your GP about:

· Hormone Replacement Therapy (HRT) after menopause.

· Bone density measurement around the time of menopause.  This may help you if you are having difficulty in deciding whether or not HRT is appropriate.

· Effective therapy other than HRT is available.

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The
information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.

For more information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane  Qld  4000

Phone:  07 3234 2600