World Osteoporosis Day
In 1994, the World Health Organisation (WHO) published a report that established key definitions and diagnostic criteria for postmenopausal osteoporosis, significantly impacting its recognition as a health concern.
A lot has changed since then. The prevention and treatment of this painful bone condition have come on in leaps and bounds. However, there is still a great deal of work to be done.
Read on to discover more about osteoporosis and how Comfort Keepers leads the way in terms of both the prevention and care of it within the home.
What is World Osteoporosis Day?
World Osteoporosis Day is celebrated on 20th October each year, and is an opportunity to come together and raise awareness about how we can prevent the disease. Organisations like the International Osteoporosis Foundation work globally to reduce the burden of osteoporosis by providing education and support.
What is Osteoporosis?
Osteoporosis is a disease that causes bones to become weak and fragile. It raises the risk of breaking a bone even after a minor fall, bump, sneeze or sudden movement. It’s regarded as a silent disease because it displays no obvious symptoms, often remaining undiagnosed until a fracture occurs.
1 in 3 women and 1 in 5 men over the age of 50 will suffer an osteoporotic fracture. These fractures can cause severe pain, disability, as well as loss of independence, making good bone health even more critical.
Osteoporosis-related fractures affect millions of people every year, placing a heavy strain on public health services. In recent years, there have been significant and effective medical advances to reduce fractures. However, large numbers of people are still treated for osteoporosis every day across the globe.
Only 20% of patients with osteoporotic fractures receive a formal diagnosis, even though it’s the underlying disease.
High Risk Groups
Around 300,000 people in Ireland may have osteoporosis. Those over 50 are particularly vulnerable, with 20% of women and just over 6% of men in this age group likely to have osteoporosis.
Women tend to be more prone to the disease due to smaller bone structures and the significant hormonal changes they experience in later years. Some women can lose excessive quantities of bone substance after menopause. Other factors that are outside our control include:
Age - We’re at greater risk as we get older
Ethnic background - Caucasian and Asian people are more prone
Family history - Increases the danger of developing it
Small body frame - That is not the result of an eating disorder, although over-dieting or excessive physical training can also increase the risk.
Lifestyle and Medical Factors That Affect Bone Health
What we choose to eat or drink can also heighten the risk of an osteoporosis diagnosis, especially when combined with a lack of daily physical activity. Factors that may weaken bones include:
Having too much fibre in our diet
Smoking
Drinking too much alcohol or caffeine
Calcium and vitamin D are both vital for good bone health. If you don’t get the daily recommended amounts, then you could increase the risk of breaking bones. If you’re a vegan, the recommendation is to eat a wide variety of food types and to get regular DXA bone scans.
Medical Conditions and Medications
Medical conditions and certain medications can also affect our bone health.
These include:
Long-term use of steroids often used for arthritis or asthma
Chemotherapy and radiotherapy
Long gaps in periods (not as a result of pregnancy)
Having an overactive thyroid or parathyroid gland
Coeliac and Crohn’s disease as they affect the absorption of essential nutrients
Some medicines used for breast or prostate cancer and epilepsy
Signs and Getting a Diagnosis
Although nobody displays symptoms before breaking a bone, certain signs may suggest its presence. These include pain due to an undiagnosed broken bone in the back and a loss or change in body height.
A DXA screening, similar to an X-ray, measures bone density and will show if you are at risk of breaking bones. High-risk groups should try to have a DXA scan every two years or once a year if possible. Doctors may diagnose osteopenia, an early stage of osteoporosis.
If you’re worried about radiation, bear in mind that a typical DXA scan contains considerably less radiation when compared to a regular chest X-ray. If you’ve ever flown across the Atlantic from Ireland, then you would have exposed yourself to more radiation by taking the flight than in a DXA scan.
Treatments For Osteoporosis
Several treatments for osteoporosis are available in Ireland. These can either help to stop bone loss or promote new bone formation to reduce fracture risk.
The right choice of treatment will depend on a person’s DXA scan results. Doctors will also take into account the underlying causes of bone loss and additional risk factors. They’ll also consider a person’s age, gender, and medical history.
Potential treatments include various hormonal therapies and medications. These decrease the rate at which a person loses bone, thus lowering the risk of fractures. Some cases may require injections of “bone cement” into fractured vertebrae or surgical procedures.
Potential loss of independence and the risk of breaking bones generally far outweigh any possible side effects.
Calcium and Vitamin D
Because older people are more prone to osteoporosis, attention to diet and exercise is essential. If a person receives homecare, these lifestyle elements should be part of their daily routine.
Comfort Keepers works with the HSE to provide a full range of homecare and healthcare support services. Our highly-trained team of healthcare assistants can ensure clients are getting sufficient exercise and eating appropriately to support bone health.
A balanced diet and regular movement help improve bone strength, especially when combined with prescribed osteoporosis medication. Supplements may also be necessary.
Best Sources of Calcium and Vitamin D
It’s essential that the diet includes plenty of calcium and vitamin D for a person’s overall health. Foods containing large amounts of calcium include:
Dairy products like milk, cheese, and yoghurt
Vegetables with large green leaves: ideal for vegans and the lactose intolerant
Okra and fish like canned salmon or sardines, and fortified breakfast cereals
Vitamin D helps the body absorb calcium. Sunlight is a great source, but safe sun exposure is important. Other good sources of vitamin D include:
Egg yolks
Fatty fish
Fortified milk
It may be necessary to take a vitamin D supplement on top of a regular diet. In fact, the Irish government has been recommending that vulnerable groups do this for quite some time.
Regular Exercise
Getting the right amount of regular exercise is good for both physical and mental health. It makes sense to incorporate certain types of exercise into your routine that will improve balance and coordination, which helps reduce the risk of falls and fractures.
Weight-Bearing Exercises
If you have been experiencing bone loss or want to try to stop it from happening, weight-bearing aerobic exercises are going to help. These involve using your feet and allowing your bones to support your weight. Examples include:
Walking and dancing
Low-impact aerobics
Elliptical training machines, like cross-trainers
Walking up and down stairs and gardening
If you have osteoporosis, it’s a good idea to get assessed by a physiotherapist before starting out on any exercise programme. Go for a light walk and try to use the stairs rather than taking the lift or using an escalator if possible.
Exercises to Approach with Caution
Swimming is great for health and fitness, with a low level of impact on the knees and other joints, but it is not a weight-bearing exercise. Some yoga stretches may not be a good idea for those with osteoporosis. Always check with a healthcare professional before trying new activities.
Managing Osteoporosis with Comfort Keepers
Comfort Keepers homecare teams can offer encouragement to older persons. Our carers can help ensure they eat the right kind of diet and take the correct types of exercise appropriate to their fitness level and ability.
Beyond medication, nutrition, and exercising regularly, it is important to make sure the home is a safe environment. This will help to mitigate the chance of trips and falls. For those with osteoporosis, falls often lead to broken bones.
Reducing Fall Risks at Home
There’s plenty you can do to lower the danger of a fall in the home, either to yourself or a loved one. All of these will help when caring for a loved one:
Installing handrails on stairs and grab bars in bathrooms.
Removing loose rugs and cables.
Ensuring hallways and stairs have sufficient lighting.
Wearing shoes that fit properly and have non-slip soles.
Placing non-slip mats in front of kitchen sinks and bathrooms.
Mark Your Calendars for October 20th!
Say no to fragile bones this World Osteoporosis Day. October 20th is an important day to take steps toward healthy bones and spread the word about overall well-being.
Comfort Keepers provides homecare and healthcare support services. These help all older people, including those with Osteoporosis, to live independently.
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To begin starting care for your loved one, see our steps to starting care.
To join our incredible award-winning team, you can apply now or email your CV to recruitment@comfortkeepers.ie.
