6 Ways to Defeat Bone Fractures as We Get Older

Did you know poor bone health is a major cause of disability and even death for older adults? Many of these tragic cases could have been prevented. This underscores the importance of taking care of your bones at any stage of your life. Without healthy, strong bones to support your body's structure, leading an active life can become difficult or even impossible.

Osteoporosis, derived from "osteo" (meaning "bones") and "porosis" (meaning "porous"), is a type of bone disease that develops when bone mineral density and bone mass decrease significantly. This low density weakens bones, increasing the risk of fractures. The bones most commonly affected are those of the hips, spine, wrists, and shoulders. Known as a silent disease or silent crippler, osteoporosis often has no symptoms until a fracture occurs. It predominantly affects older women.

Understanding the Causes of Bone Loss

As we age, bone mass naturally decreases because bone breakdown outpaces bone building, increasing the risk of decreased bone density over time. Hormonal changes, such as decreased estrogen in women and testosterone in men, can lead to significant bone loss. Poor nutrition, particularly inadequate consumption and absorption of calcium and vitamin D, is another common factor. A sedentary lifestyle, certain medical conditions (such as hyperthyroidism, rheumatoid arthritis, and gastrointestinal disorders), and specific medications can also contribute to bone loss. Lifestyle habits like smoking and excessive alcohol consumption increase the risk, as does a family history of osteoporosis. Additionally, chronic stress leads to the secretion of cortisol, a stress hormone that can decrease bone formation and increase bone breakdown.

What Can You Do to Protect Your Bones Now?

Here are five tips from the National Osteoporosis Foundation:

1. Boost Bone Health with Key Vitamins and Minerals: Calcium is a major mineral in the body, stored in bones, and used for building and maintaining strength. An inadequate supply of calcium reduces bone density, resulting in bone loss. Dairy is a well-known source of calcium, but it can also be found in fish bones, almonds, broccoli, kale, and cereals. Consuming foods rich in protein, vitamin D, phosphorus, magnesium, zinc, and potassium, such as eggs, liver, dairy, beans, nuts, vegetables, and bananas, can also boost your bone health.

2. Reduce Stress: Chronic stress is detrimental to bone health. Cortisol, a stress hormone, inhibits bone ossification (the process of bone formation) and accelerates bone breakdown. Managing stress is crucial for maintaining bone health.

3. Physical Activity: Staying active is a key predictor of bone health. As bones are used, they become stronger and more resistant to mineral loss and fractures. Regular exercise helps reduce bone loss as you age.

4. Maintain a Healthy Weight: Weighing too much or too little raises your risk of osteoporosis and fractures. Try to keep your BMI within the healthy range for you.

5. Sleep: Adequate sleep is essential for overall health, including bone health. Studies have shown that circadian 'clock' genes in bone cells regulate bone remodeling on a 24-hour cycle, with osteoblast action peaking at night between midnight and 4 a.m. Not getting enough sleep is associated with reduced bone thickness.

6. Quit Smoking and Limit Alcohol Intake: Research suggests that smokers are more likely to develop fragile bones and suffer from fractures, and smoking also impairs bone healing. Heavy alcohol consumption increases the risk of osteoporosis, falls, and fractures.

Do you think you or someone you know may be at risk of osteoporosis? Now is the time to take your health seriously and consult a specialist rheumatologist. Remember, osteoporosis is a silent disease often diagnosed only after a fracture occurs. Don’t wait until it's too late. Consult our rheumatologist for a personalized plan to safeguard your health.

For more information on our rheumatology services, contact us: at +2347047000014 or +2347047000011