The Five W's of Osteoporosis

WHAT is Osteoporosis?

Osteoporosis is a disease which affects the quality and density of bone, leading to bony weakness and risk of fracture (2). Bone is constantly being created, and then broken down. Before our skeleton reaches peak bone mass, more bone is deposited than absorbed. However, after the age of peak bone mass (around age 30), more bone is absorbed than formed, and density decreases.

WHO May be Affected? (1)

• Women with low estrogen levels due to menopause, or removal of ovaries
• Men with low testosterone levels
• Those who are underweight, or have anorexia nervosa
• People with lifestyle factors such as: being sedentary, cigarette smoking, consuming more than two alcoholic drinks per day, receiving inadequate calcium or vitamin D

WHEN Am I Affected?

You may not know that you have Osteoporosis, as it can go undetected for decades. You may be diagnosed once you've experienced a painful fracture, although some fractures also go undetected (3). A fracture may occur from a fall, or even from a trivial event such as stepping off a curve. Stress fractures can occur in the feet, due to repetitive loading from walking.

WHERE?

The spine, hips, and wrists are common areas of osteoporosis-related bone fractures, although fractures can also occur in almost any skeletal bone (3).

WHY do I get symptoms?

Spinal fractures can cause a severe band of pain that radiates around from your back to your sides. Small, repeated spine fractures can cause chronic low back pain, a loss of height or a curvature of the spine known as a "dowager hump"(3).

Preventing Osteoporosis: (4)

• Eat 4 servings a day of calcium rich foods (250ml milk or 3/4 C yogurt is 1 serving, 1 C broccoli is 1/3 serving)
• Reduce lifestyle factors that increase your risk (see above)
• Stay active through weight-bearing activities such as walking, dancing, and tennis
• Talk to your Physiotherapist about an exercise program to promote increased bone density, improve strength, and prevent falls through increased balance

Preventing falls: (4)

• Have all rooms and hallways well lit and free of obstacles
• Secure loose rugs, avoid placing rugs near the top of the stairs, and always use the railing
• Wear comfortable shoes that provide support and traction, especially when terrain is uneven or wet/icy

References

www.livingwell.ca

www.icn.ch

www.medicinenet.com

Public Health Agency of Canada

The Calcium Connection for Your Bones

By Andrea Holwegner BSc, RD

President & Registered Dietitian

Health Stand Nutrition Consulting Inc.

We offer individual nutrition counseling, conference keynotes, workshops and more!

Website:  www.healthstandnutrition.com

Phone:  (403) 262-3466

Address:  1325a-9^th Avenue SE  Calgary, AB  T2G OT2

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The Calcium Connection for Your Bones

Low calcium intake throughout life is a risk factor for osteoporosis or brittle bones. Over 30 years of research has shown that higher calcium intakes lead to greater bone gain during growth, reduced loss with age, and reduced fracture risk.

How Much Calcium do I Need?

A comprehensive set of nutrient reference values known as DRI's (Dietary Reference Intakes) have been developed for the healthy population of North America. The DRI for calcium is listed below:

AGE                                                    ADEQUATE DAILY INTAKE  

 (Males and Females) 

1-3 years                                                          500 mg 

4-8 years                                                          800 mg 

9-18 years                                                       1300 mg 

19-50 years                                                     1000 mg 

51-70+ years                                                  1200 mg 

Pregnant/Nursing 14-18 years                           1300 mg 

Pregnant/Nursing 19-50 years                           1000 mg