Osteoporosis affects over 1 million Australians and is known as a silent disease due to the lack of symptoms associated with its onset. This disease occurs when bones lose minerals, such as calcium, and become brittle due to the overall decrease of bone density or mass. Osteoporosis increases the likelihood of serious fractures occurring even if the physical trauma experienced is minor. Fractures are described as partial or complete break in a bone with osteoporosis fractures most commonly affecting the hips, wrists or spine.
To best manage your bone health it’s important to be given an early diagnosis. This means, visiting your GP who will assess your risk of Osteoporosis and refer you for a bone density scan if appropriate. This procedure is simple, non-invasive and takes approximately 10-15 minutes to complete. Results from the scan will indicate whether you are in the range of normal, low bone density (Osteopenia) or Osteoporosis. Your formal diagnosis will determine which course of action is required to be undertaken to improve your bone health.
Danger Zones/Risk Factors for Osteoporosis
Click here for a comprehensive list of Osteoporosis risk factors
To aid in the prevention of Osteoporosis it is recommended that you follow 3 simple steps:
1. Increase your calcium intake: You can do this by eating dairy foods that contain a high level of calcium which is easily absorbed. For example, canned salmon or sardines, almonds, dried figs, apricots, add yoghurt and milk to recipes and incorporate products fortified with calcium.
2. Absorb some UVB rays: Vitamin D is produced when our skin is exposed to ultraviolet B (UVB) light from the sun. The amount of sun exposure required to produce adequate levels of Vitamin D is relatively low and it is recommended that we all spend 5 to 60 minutes (dependent on location in Australia, time of year and individual skin tone) in direct sunlight per day.
3. Move to Thrive: It's no secret that exercise is the key to overall physical and mental health and wellbeing. Moderate exercise (3 times per week) which incorporates weight bearing and progressive resistance training, is the perfect combination in trying to effectively reduce your chances of developing Osteoporosis.
Image Source: www.worldosteoporosisday.org