Physiotherapy pivotal role in After more than two decades as an optometrist, Boago Modiisane discusses how he got into the field, how he serves the community and why the job continues to fulfill him.
In this last installment of a two part interview series, Physiotherapist Gofaone Dibako continues discussion of how physiotherapy can be used to manage Osteoporosis- a metabolic bone disease that silently steals bone mass. It’s a condition that, if left u
WHO GETS AFFECTED BY OSTEOPOROSIS THE MOST?
• Advanced age (≥50 years)
• Female sex
• White or Asian ethnicity
• Genetic factors, such as a family history of osteoporosis
• Thin build or small stature (eg, bodyweight less than 127 lb [57.6 kg])
• Amenorrhea
• Late menarche
• Early menopause
• Postmenopausal state
• Physical inactivity or immobilization
• Use of certain drugs (eg, anticonvulsants, systemic steroids, thyroid supplements, heparin, chemotherapeutic agents, insulin)
• Alcohol and tobacco use • Androgen or estrogen deficiency
DO YOU THINK THERE IS ENOUGH EDUCATION?
No, there is not enough education being done to educate the public about this. We are responsible as healthcare professionals to ensure that information reaches all our clients, the use of Facebook, newspapers, radio, television, twitter, Instagram, tick-tock etc have to be used for the benefit of our clients.
ADVICE ON WHAT ONE CAN DO IN THEIR DAILY LIVES TO PREVENT OSTEOPOROSIS?
From a young age, both men and women can take steps to prevent osteoporosis by making sure that they: have a healthy and varied diet with plenty of fresh fruit, vegetables and whole grains eat calcium-rich foods absorb enough vitamin D avoid smoking limit alcohol consumption limit caffeine do regular weight-bearing and strength-training activities.
CALCIUM-RICH DIET AND OSTEOPOROSIS
Enjoying a healthy, balanced diet with a variety of foods and an adequate intake of calcium is a vital step to building and maintaining strong, healthy bones. If there is not enough calcium in the blood, your body will take calcium from your bones. Making sure you have enough calcium in your diet is an important way to preserve your
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VITAMIN D AND OSTEOPOROSIS
Vitamin D and calcium promote
EXERCISE TO PREVENT OSTEOPOROSIS
Weight-bearing exercise encourages bone density and improves balance so falls are reduced. It does not treat established osteoporosis. Consult your doctor before starting a new exercise program, especially if you have been sedentary, are over 75 years of age or have a medical condition.
GENERAL RECOMMENDATIONS INCLUDE:
Choose weight-bearing activities such as brisk walking, jogging, tennis, netball or dance. While non-weightbearing exercises, such as swimming and cycling, are excellent for other health benefits, they do not promote bone growth. Include some highimpact exercise into your routine, such as jumping and rope skipping.
Consult your health professional – high-impact exercise may not be suitable if you have joint problems, another medical condition or are unfit.
Strength training (or resistance training) is also an important exercise for bone health. It involves resistance being applied to a muscle to develop and maintain muscular strength, muscular endurance and muscle mass.
Importantly for osteoporosis prevention and management, strength training can maintain, or even improve, bone mineral density. Be guided by a health or fitness professional who can recommend specific exercises and techniques.
Activities that promote muscle strength, balance and coordination – such as tai chi, Pilates and gentle yoga – are also important, as they can help to prevent falls by improving your balance, muscle strength and posture.
A mixture of weight-bearing and strength-training sessions throughout the week is ideal.
Aim for 30 to 40 minutes, four to six times a week. Exercise for bone growth needs to be regular and have variety.
Be guided by your health practiotioner, but general recommendations for lifestyle changes may include: stop smoking – smokers have lower bone density than non-smokers
Get some sun – exposure of some skin to the sun needs to occur on most days of the week to allow enough vitamin D production (but keep in mind the recommendations for sun exposure and skin cancer prevention)
Drink alcohol in moderation, if at all – excessive alcohol consumption increases the risk of osteoporosis. Drink no more than two standard drinks per day and have at least two alcohol-free days per week
Limit caffeinated drinks – excessive caffeine can affect the amount of calcium that our body absorbs. Drink no more than two to three cups per day of cola, tea or coffee.