Building Stronger Bones: Osteoporosis Awareness and Prevention

Building Stronger Bones: Osteoporosis Awareness and Prevention - MalaysiaChronic Conditions

Building Stronger Bones: Osteoporosis Awareness and Prevention

Known as the ‘silent killer’, many people are not aware that they have osteoporosis until they break a bone. How to preserve your bone health to prevent from this condition? Learn more in this article.

Understanding Osteoporosis

It’s believed that 40 percent of Malaysians will experience bone and joint complications, with 80 percent of women and 20 percent of men at risk of osteoporosis and arthritis. In fact, the International Association for the Study of Pain suggests that almost 2.5 million Malaysians “suffer from back pain” due to the work-from-home lifestyle that occurred during the onset of the COVID-19 pandemic.

Osteoporosisoccurs when bones become weak and brittle, making them easier to fracture during a fall or an accident. While bones do become weaker with age, osteoporosis makes them less dense; bone breakdown also happens faster than it can be replaced, further causing the gradual loss of bone mass.

It goes without saying that there’s a need for further awareness of osteoporosis, especially given that it doesn’t present symptoms until it’s too late: it’s the main reason osteoporosis is considered a silent killer. Given how important bone health becomes as one grows older, it’s imperative you take the extra effort to learn how to prevent osteoporosis or manage it effectively so your loved one can live out their days in comfort. Osteoporosis is not the same as osteomalacia. Osteoporosis is the weakening of bones while osteomalacia is the softening of bones caused by mineral and vitamin deficiencies.Learn more about osteomalacia here.

Who’s At Risk?

Women are at a particularly higher risk of osteoporosis than men, although men do have a one in four chance of getting it. It’s more prevalent for those aged 50 and above, especially since ageing impacts the rate of bone mass recovery.

Other risk factors include:

  • Men with low testosterone levels
  • Having a family history of osteoporosis
  • Heavy smoking or alcohol consumption
  • Persons with smaller body frames (usually having less natural bone mass) or a low body mass index
  • Various health complications, such as thyroid disease and diabetes
  • Persons who may have had a hip or other bone fracture in the past
  • Persons who take certain medications, such as diuretics
  • Lack of exercise
  • Lack of calcium in your dietary intake

A prior study conducted in 2020 found that of those who have had a hip fracture and were hospitalised for it, only 24 percent were able to regain their “mobility and independence” after a six-month recovery period.

There’s also a misunderstanding that getting fractures or losing bone density is a normal part of ageing, when this is not the case at all. These risk factors, as well as various other external factors – some of which are in our control – contribute to a higher risk of bone loss.

Challenges and Complications

The most significant challenge to preventing osteoporosis is the lack of awareness of how important osteoporosis screening is. The nature of osteoporosis being a silent killer only exacerbates this difficulty, given that symptoms don’t present themselves until it’s too late. You might not immediately realise your bone health has deteriorated until you break a bone, after which you’ll have to go through a lengthy – and sometimes painful – recovery period.

Fragility Fracture Network Malaysia president Dr Lee Joon Kiong pointed out two particularly concerning issues that hamper efforts to manage or prevent osteoporosis: people refusing to get themselves examined, as well as those with osteoporosis missing their medications or therapy sessions, either accidentally or otherwise.

With Malaysia steadily approaching ageing society status, coupled with the effects the pandemic had on modern work-life culture, this is indeed a cause for worry. More sedentary lifestyles can increase your risk of osteoporosis. Even among those who recovered from a past fracture, they tend to stop their treatment plan in the belief they’ve made a full recovery. Unfortunately, studies have found that people have an 86 percent “refracture chance within the next two years of the first fracture.”

In elderly persons with a high risk of frailty, fragility fractures caused by something as simple as a sneeze can lead to a bone fracture – in the worst-case scenario, it might even cause a spinal or hip fracture, which can cause immense pain and lifelong issues with mobility.

When osteoporosis does cause complications, it can lead to poorer health outcomes.

  • Limited mobility is the foremost complication, with you or your loved one having to rely on someone else to get around
  • Loss of activity can present various other problems, such as greater stress placed on other bones
  • Constant pain in areas where you suffered a fracture, with a risk of it persisting for a very long time
  • A stooping posture due to weakened bones in the spine
  • Sores caused by being immobile for long periods of time; bed sores are an especially concerning complication

All of these complications can eventually cascade and take its toll on you or your loved ones’ mental wellbeing, which can further deteriorate your overall health. It cannot be understated how critical osteoporosis management or prevention is to you and your loved ones’ wellbeing for the rest of your lives.

Delaying Osteoporosis

Preventing osteoporosis starts with regular screenings, especially if you may have any risk factors for the condition (especially postmenopausal women over 50 years of age). Early detection can go a long way into protecting yourself and enhancing your overall bone health. Various tools for screening are available and conducted by trained medical professionals who will help you with managing osteoporosis or delaying its onset.

It doesn’t end there, of course. Simple lifestyle changes can go a long way to delaying osteoporosis, too.

Regular Exercise

Living a more active lifestyle is the simplest way to do it, which can improve bone density. A mix of physical exercises will be beneficial to not only your bone health, but also your overall health, too.

  • Muscle-strengthening activities can help boost your muscles and reduce the risk of falls. It may involve standing and rising on your toes, push ups, and using free weights
  • Weight-bearing aerobic activities can maintain bone density and even improve blood flow. This can be as simple as dancing, walking, and low-impact aerobics (which don’t put excess strain on the spine)
  • Stability exercises are also important to help reduce the risks of falls. These usually involve balancing exercises, such as standing on one leg
  • Flexibility exercises promote muscle functions and ensure you have full range of motion in your limbs. Slow, gentle stretches before and after exercise sessions are a good form of flexibility exercises

If you have a physical therapist to assist, they’ll usually recommend the best types of exercise you or your loved ones must do regularly. They’ll help draw up an exercise schedule that fits you and your loved ones’ needs, as well as give useful pointers on how to do some of these exercises. It’s important to remember that exercises should not put too much strain on your body, as that can increase the risk of falls or broken bones.

Make a point to avoid high-impact exercises, such as jumping or running, and exercises that involve a lot of bending or twisting, such as sit-ups. Both of these also pose a risk to your bone health. If you or your loved ones are in relatively healthy condition, your therapist will advise you on whether you can do some of these activities at low intensities/frequencies.

It’s also good to wear proper clothing and footwear that provide enough support for your feet and ankles.

Fall Prevention

Broken bones can occur when you fall down. Taking precautions can do a lot of good, and it can start with simple changes to your home or your walking habits.

The first order of business is to remove fall hazards in the home: floor mats and small stools that are easily missed come to mind, as well as furniture that might be in the way of moving around the house. Be sure to add non-slip mats in or outside areas that get wet, like the kitchen and bathroom. Install handrails in crucial areas, such as the bathroom and/or toilet.

Watch where you’re going; falls can easily happen if you’re not looking where you’re going. Be mindful of raised or lowered doorways/steps; having someone to help you or your loved one can help prevent an untoward incident. Ensure there’s also adequate lighting when it gets dark; if you or your loved one need eyeglasses, make sure to have them on all the time and have someone help you with getting around. The same can be said of going up and down stairs.

Other useful tips you can practice include:

  • Avoid walking on slippery/smooth surfaces; get someone to help you move around, or use a wheelchair to minimize risks
  • Have items in easy to reach areas so you prevent bending or twisting the body.
  • Wear comfortable, supportive shoes or slippers when you go out or even at home (if you do wear footwear indoors)
  • If need be, use a walking tool – such as a cane or walker – to help with getting around on your own

Healthy Meals

A well-balanced meal will provide your body with the nutrients it needs to stay healthy. For combating osteoporosis, you’ll need to ensure you have a sufficient intake of calcium and protein, both of which are building blocks to good bone health. Vitamin D is also essential to help the body absorb calcium.

You should ideally include the following food items into your diet:

  • Plenty of vegetables and fruits: These are great sources of other nutrients for bone health, such as magnesium, vitamins A and C, and potassium. Try to have at least four servings of vegetables and three servings of fruits in a day.
  • Have more whole grains: Whole grains contain more nutrients than refined grains.
  • Low-fat dairy products: These are good sources of calcium.
  • Fish, nuts, lean meat: These are sources of healthy fats and protein. Healthy fats are beneficial to the body, unlike saturated fats.
  • Homemade/unsweetened juices: This is a refreshing source of calcium.
  • Vitamin D: You’ll get this from various sources of food (such as cod liver oil and salmon), as well as from sunlight. The latter is not the best source of vitamin D, of course.
  • Reduce sugar, salt, and unhealthy additives: Excess sugars don’t provide any nutritional benefits, while salt can increase the amount of calcium your body removes via urination. Additives can also interfere with your body’s absorption of key nutrients.
  • Limit caffeine: Much like salt, caffeine can make it easier for calcium to be removed from the body. Minor consumption is fine, but try to keep it as low as possible.
  • Avoid alcohol: Even one drink a day can put you at risk of heightened bone loss and a reduction in calcium absorption.

You may get nutritional advice from a dietitian who can help with coming up with a balanced dietary plan for you and your loved ones. They’ll advise on the recommended amounts of nutrients your body optimally needs so that you’re getting sufficient nutrition every day.

For calcium, the recommended daily intake ranges between 1,000 to 1,200 milligrams. For protein, you should aim to have it between 25 to 35 percent of your total calorie intake. Your dietitian will help you figure this out.

Managing Bone Health with Osteoporosis

Even if you may have osteoporosis, it’s not the end of the world. Certain medications and medical procedures may be prescribed to help with reducing your risk of broken bones. It may involve menopausal hormone therapy for women to regulate oestrogen in the body, or even taking bone-building medicines to help with preventing broken bones. It’s important to stick to the medical regimen set by your doctors to prevent future complications.

The activities mentioned in the previous section are still relevant to you. Some aspects may need to be modified accordingly based on your current bone health. For example, you may need to adjust the intensity or frequency of physical exercise to reduce the risk of falls. Make sure there’s someone around to keep an eye on you so as to prevent unwanted accidents.

This is even more important if you’re at risk of frailty. A frail person will have lower energy reserves that can prevent them from doing regular activities of daily living (ADL). It also puts you at higher risk of falling and/or long-term care. Speak to your doctors on how you or your loved ones can continue doing physical exercise with these limitations. You may be asked to consider simple limb exercises while sitting as a safer alternative.

If you need pain medications while recovering from a fall, your doctor will prescribe painkillers that can help. Hot water bottles or cold compresses can also be useful in providing pain relief. Avoid becoming too dependent on painkillers as that can have adverse health outcomes in the long run. There may also be alternate therapies that may help, such as acupuncture. Massages are generally not recommended, given the risk it can pose to your bones.

Make sure to communicate openly about you or your loved ones’ osteoporosis. It can be emotionally draining having to be extra careful all the time, especially if you’ve had a fall in the past or are recovering from a fall. Hear them out if they need to vent and give them the space they need to come to terms with their condition. Be sure to show them that you’re looking out for them, too; it can go a long way to tell them that they are still loved.

Osteoporosis and Caregiving

Looking for quality care for your loved one while you’re away? Our highly trained penjaga can care for and support you and your loved one with your caregiving needs. They’ll be able to help guide your loved one with safe and beneficial exercises, as well as help them get around the house or when going to medical appointments. Our penjaga can assist with all manner of activities of daily living and give you an extra hand when you need it the most.

We can help provide you with affordable home care and companionship when you need it the most.Download our appnow to learn more and start booking quality care for your loved one. References

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