Slowing down bone loss
“Most people reach their peak bone mass around the age of 30. After that, bone remodelling continues, but you lose slightly more bone mass than you gain because of a decrease in osteoblast activity.” Dr Ruzaimi Md Yusoff
ACCORDING to consultant orthopaedic surgeon Dr Ruzaimi Md Yusoff at MSU Medical Centre, most people reach their peak bone mass around the age of 30. After that, bone remodelling continues, but you lose slightly more bone mass than you gain because of a decrease in osteoblast activity. That’s why it is important to have as much bone mass as possible by the age of 30.
There are multiple modifiable and nonmodifiable risk factors which can affect bone health.
Diet - A low calcium intake will cause low bone density and will lead to early bone loss causing a higher risk of fractures. Not getting enough vitamin D can also increase the risk of osteoporosis because it is important for calcium absorption.
Physical activity - Not being active for long periods can increase the chances of getting osteoporosis. Muscles and bones become stronger with regular exercise and thus delay the onset of osteoporosis.
Body weight - Maintaining an ideal body weight is important for bone health. This is because extremely thin individuals will have lesser bone mass. Therefore, severely restricting food intake and being underweight weaken the bone.
Smoking - Many research suggests that tobacco will increase the risk of osteoporosis. Women who smoke go through menopause earlier than those who don’t smoke.
Alcohol - People who consume a lot of alcohol are more likely to get osteoporosis.
Medicines - Usage of corticosteroid medications such as cortisone, prednisolone and dexamethasone can be damaging to the bone.
Age - Advanced age causes thinning and weakening of the bone.
Gender - Women have a greater risk of osteoporosis as they have less bone tissue than men. Women also lose bone faster than men because of hormonal changes that occur after menopause.
Ethnicity - Caucasian and Asian women are more prone to osteoporosis.
Family history - A strong family history of osteoporosis predisposes an individual to develop osteoporosis at an earlier age.
Maintaining bone health is important to prevent or slow down the process of bone loss. Dietary calcium intake is extremely important. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products such as tofu. Calcium supplements may also be prescribed by a doctor if dietary calcium intake is less than the requirement.
Adequate vitamin D intake is important for calcium absorption. Good sources of vitamin D include oily fish such as salmon, trout, whitefish and tuna. Additionally, mushrooms, eggs and fortified foods, such as milk and cereals, are good sources of vitamin D. Sunlight also contributes to the body’s production of vitamin D. Vitamin D supplements may also be prescribed if indicated.
Physical activities especially weightbearing exercises can help build strong bones and slow the process of bone loss. Avoiding smoking and limiting alcohol intake will also help delay the occurrence of osteoporosis.
There are some signs of osteoporosis that we should look out for which include receding gums, chipped or brittle nails, a weakened grip and fractured bones.
It’s important to seek medical attention for any type of bone pain, especially if the pain is severe, persistent, worsening over time or associated with swelling, redness, warmth, a fever, unintentional weight loss, or a palpable mass or lump.
Since osteoporosis does not have any symptoms until a bone breaks, it is important to talk to your doctor about your bone health. A bone density test may need to be done if your doctor feels that you are at risk for osteoporosis. A bone density test measures the density of your bones and assesses whether you have osteoporosis. It can also tell you the risks of breaking a bone.
Medications may be prescribed to help prevent and treat osteoporosis.
These include bisphosphonates, oestrogen agonists/antagonists, calcitonin, parathyroid hormone, oestrogen therapy and hormone therapy.