Osteoporosis – Women Over 50 Thinking About Their Bones

World Osteoporosis Day aims to make osteoporosis and fracture prevention a global health priority for women over 50. Osteoporosis is a silent disease plaguing many women over 50 and their bones. It is a treatable disease and the chances of preventing and overcoming the disease increase with early detection.

Men and women are affected by Osteoporosis or porous bone. The disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased risk of fractures of the hip, spine, and wrist. The number one problem is the increased risk of bone fractures. Osteoporotic fractures occur in situations where healthy people would not normally break a bone; they are thus labeled as fragility fractures. Fragility fractures appear in the spine bones called vertebrae, rib, hips, and the wrist.

A Compression bones fracture

A compression fracture is a type of fracture or break in your vertebrae. The vertebrae are the bones in your back that are stacked on top of each other to make your spine. Your spine supports your weight, allows you to move, and protects your spinal cord and the nerves that go from it to the rest of your body.

Typically, the patient complains about sudden onset back pain. Some people develop radicular pain.  With time, progressive collapse, and involvement of more spine bone fractures, people tend to stoop forward, experience a loss of height, and develop pain. 

Become aware early and prevent osteoporosis

Ideally, pediatricians should begin evaluating the risks of osteoporosis in childhood. Aiming to achieve high peak bone mass is achieved through an overall healthy lifestyle throughout life. Awareness of osteoporosis and its problem could lead to taking the steps necessary to prevent stooping, fractures, and pain. 

In order to prevent bone loss during the middle ages and avoid late-stage fractures, one must also consider safety.  Great bones are made by paying attention to calcium and vitamin D intake, the pounding of weight-bearing exercise, and strength training.

Check your Vitamin D levels

Worldwide, more than 50% of the population is vitamin D deficient. The American Academy of Orthopedic Surgeons and recent research support that the body needs at least 1000 international units per day for good health – depending on age, weight, and growth. In general, babies (especially mothers who are breastfeeding) and small children should intake at least 400 IU of Vitamin D daily. Children over age 5, adolescents, and adults should get a minimum of 1000 IU of Vitamin D each day. Check with your medical doctor to assess your levels by a blood test.

If you shun the sun, have milk allergies, or follow a strict vegetarian or vegan diet, you might be at risk for vitamin D deficiency. Low blood levels of vitamin D have been associated with increased risk of death from cardiovascular disease, severe asthma in children, cognitive impairment, and cancer.  Research suggests that vitamin D could play a role in the prevention and treatment of type1(juvenile) and type2 (adult-onset) diabetes, hypertension, glucose intolerance, and multiple sclerosis.

Calcium is critical in the making of bones

The table shows the recommended dosages and sources.

Falls are our bones biggest threat

Falls can be prevented with house modifications and exercises aimed at balance and agility.  Therapeutic intervention in the late ages is recommended, such as grab rails and no loose carpets.  International and national strategies are present throughout social media which are aimed at common mistakes and identification of those risks.

DEXA Scan

For women over 50 and men over 60, DEXA scans are only appropriate for those with a moderate risk of fracture or when the results will change the patient’s care plan. Younger women and men should consider the test if they have risk factors for serious bone loss. This test tells your bone mineral density.   Osteopenia is a condition that begins as you lose bone mass, causing your bones to get weaker. This happens when the inside of your bones become brittle from a loss of calcium. It is very common as you age. Total bone mass peaks around age 35. People who have osteopenia are at a higher risk of having osteoporosis.

Focus on Your Posture

Optimal alignment leads to the most efficient position to carry the spine. Misalignment of the spine leads to increase forces seen by the spine. Over time misalignment can lead to tons of pounds of forces placed upon the spine per year. Proper posture and alignment of the spine compound positively over the years.

Walking in all forms is beneficial. Walking builds strong bones, promotes mental clarity, involves the use of the heart and lungs, and promotes facet joint mobility and nerve root mobility and function. Uphill walking is different in that the spine joints are in a flexed open position, which might be helpful in conditions where there is nerve root tightness. Uphill walking may even help patients with spinal stenosis and other ailments because it opens up the spinal channel. Downhill walking is different since the spine joints are in an extended closed position, which could worsen conditions where there is already nerve root tightness. The spinal channel tends to close as well.

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