Within Caribbean societies or those where people of colour predominate, there is little or no conversation about osteoporosis and low bone mass. However, we have all observed among older relatives and friends that they have decreased in height, have suffered a hip fracture or have inexplicably broken a bone. Some of the occurrences may be attributed to osteoporosis and low bone mass that has not been diagnosed, and are considered just a part of the ageing process.

Although it is inevitable that our bodies deteriorate as we age since we are all living longer and are expected to continue to have fuller and more productive lives than previous generations, trying to maintain optimal health for as long as we can, is crucial. Osteoporosis and low bone mass can rob us of our vitality and mobility, but if we are more aware, proactive and catch it early enough, we can manage the anticipated deterioration, and even reverse it.

Moreover, osteoporosis and low bone mass or density are more prevalent in women. According to the Office of Women’s Health, “Of the estimated 10 million Americans with osteoporosis, more than 8 million (or 80%) are women”. Also, after the age of 50, one in two women will have an osteoporosis-related fracture (Source: Cleveland Clinc), though younger women are also susceptible to osteoporosis.

 

What are osteoporosis and low bone mass/density?

Low bone mass or bone density, which is also called osteopenia, is a precursor to osteoporosis. It is not considered a disease, but it is the loss of bone mineral density that weakens bones. It does not have any overt signs or symptoms, but screenings are available to measure bone strength.

When osteopenia is left untreated osteoporosis can result. Osteoporosis is a disease where bones become less dense, more porous, and brittle. This deterioration results in weaker bones, making them more fragile, which increases the risk of fracture.

Osteopenia is a common condition, which tends to affect everyone older than 50 years, people with poor nutrition particularly if their diet is low in calcium and vitamin D, and women after menopause. Bone loss can also accelerate in people taking medication for cancer, heartburn, high blood pressure and seizures, those who have had gastrointestinal surgery, or those who have been making poor lifestyle choices, such as smoking, drinking too much alcohol or caffeine, and not exercising.

On the other hand, the risk factors for developing osteoporosis include:

• Ageing generally, but the greatest risk is among women over 50 years old or postmenopausal women
• Ethnicity – there is a greater prevalence among Caucasian and Asian women but other ethnicities are still at risk
• Bone structure and body weight, with petite and thin people having a greater risk of developing osteoporosis
• A family history of osteoporosis
• Certain medical conditions and medications, including an overactive thyroid, parathyroid, or adrenal glands, weight loss surgery, eating disorders, hormone treatment for breast or prostate cancer or a history of missed periods.

 

What might be early warning signs?

Osteoporosis is considered a ‘silent disease’, as there are really no early warning signs, and it cannot be completely reversed. However, some symptoms of osteoporosis include the following:

• Receding gums and bone loss in the jaw
• Decreased grip strength
• Weak and brittle fingernails
• Height loss
• Fracture from standing height or less
• Using your arms to get out of a chair
• Hearing loss
• Persistent lower back pain
• Frequent bloating or constipation.

It is thus important to have a conversation with your primary care physician and to carefully consider the extent to which you might be susceptible based on the risk factors for developing osteoporosis. Further, as was previously stated, low bone mass/osteopenia tends to precede osteoporosis, and if your risk factors are high for developing osteopenia or osteoporosis, there is the opportunity to be proactive to slow down or reverse their progression.

 

How can I keep my bones strong?

Maintaining bone strength and preventing bone loss are critical to maintaining bone health. To that end, key strategies that could be employed include:

• Eating a healthy, nutrient-rich and balanced diet with lots of fruits and vegetables.
• Ensuring that you are getting enough calcium and vitamin D each day.
• Exercising daily. Weight-bearing physical activities, like walking, jogging, running or dancing, that make you bear your own weight are recommended.
• Not smoking.
• Limiting alcohol intake.

Once again, it is important to discuss bone health with your doctor, as he/she can help you track changes in your bone health. Further, your doctor may recommend tests and other examinations, along with medications and other strategies to supplement the lifestyle practices you should already have in place.

 

 

Image:  stefamerpik (Freepik)