Osteoporosis is a disease characterized by a decrease in bone strength, resulting in fractures of the spine and limbs. Osteoporotic fracture is considered to be the second leading cause of physical disability and mortality worldwide.
Features we mention:
• 1.6 million hip fractures are recorded each year.
• It is estimated that by 2050 this number can reach between 4.5 to 6.3 million!!
• In Greece, about 15,000 people break their femur every year. The mortality of these people in the first 2 years after surgery reaches 30%.
• It is estimated that 2 out of 3 fractures of the spine do not receive medical treatment.
• Women who have had a vertebral fracture are at immediate risk for an additional fracture within the next year.
Top Bone Density
Top Bone Density
It is the maximum bone mass that characterizes the skeleton upon completion of growth. Usually the person reaches the top bone density from 20 to 30 years old.
How is osteoporosis diagnosed?
How is osteoporosis diagnosed?
The only test that makes the diagnosis of osteoporosis early is the measurement of bone density. It is a simple, safe and painless test that is covered by all insurance funds.
All women over the age of 65 and all men over the age of 70 should have a bone density test. People of any age who have suffered an osteoporotic fracture or have an increased risk factor should also have a measurement taken.
At what age should I start testing for osteoporosis?
At what age should I start testing for osteoporosis?
The test is usually recommended for all menopausal women and men over the age of 70. A bone density measurement should be done before menopause for postmenopausal comparison purposes. Also, depending on the presence of risk factors e.g. low-strength fracture, cortisone intake, etc. the test for osteoporosis is performed regardless of age
Are young people at risk for osteoporosis?
Are young people at risk for osteoporosis?
Recent research reveals that osteoporosis is not a problem that affects only the elderly. Osteoporosis can also affect young people, when there are eating problems, systemic diseases e.g. Mediterranean anemia, neoplasms, cortisone intake, etc. In these cases it is necessary to check for the presence of osteoporosis.
Is there osteoporosis in men as well?
Is there osteoporosis in men as well?
Yes, men suffer from osteoporosis and the same risk factors apply to women for osteoporotic fracture. According to the rates given by the International Osteoporosis Foundation worldwide, 1 in 3 women and 1 in 5 men suffer from osteoporosis.
How can I prevent osteoporosis?
How can I prevent osteoporosis?
Prevention is the best treatment, especially during childhood and adolescence, when the skeleton is “built”. Adequate intake of dairy, vitamin D and exercise are the key factors for a strong skeleton.
The truth about the miraculous vitamin D
The truth about the miraculous vitamin D.
Vitamin D is essential for the absorption of calcium. A little sun exposure is enough for our body to synthesize this valuable vitamin. Also, prefer small fish eaten with bones and legumes and dark green vegetables.
A survey by the Butterfly Bone Health Society found that although Greece is a country with a lot of sunshine, which favors the synthesis of vitamin D, 61% of Greek women are not exposed to the sun.
Falls
Falls
How to avoid osteoporotic fractures Osteoporosis is an “insidious” disease that does not warn but is felt by the fracture and the pain that accompanies it. Osteoporosis is the reduction of bone density to such an extent that the bones crack or break with astonishing ease. The appearance of osteoporosis deforms the body, causing it to bend, becoming stiff and sore. According to international data, 1 in 3 women and 1 in 8 men over the age of 50 will suffer an osteoporotic fracture. Most fractures occur after a simple fall, usually during our daily activities indoors or on a walk. Older people and young children often fall. Falls are considered accidents, something that is part of our lives and it is natural to happen. However, the fall of an elderly lady who suffered a hip fracture because she stumbled on her grandson’s wandering toy has a clear cause and could have been avoided.
The main reasons why people (and especially the older ones) fall are:
• slip or stumble somewhere • dizziness or loss of consciousness (low blood pressure, syncopal episode) • lose their balance. Some use a cane or are forced to be grabbed from objects • find it difficult to carry their groceries • the use of sedatives which increases the risk of falls and fractures of the hip by about 40% • poor eyesight • inadequate nutrition • Excessive alcohol intake Lack of sleep • lack of calcium and vitamin D. • muscle weakness • difficulty getting up from a low chair or toilet • staying alone or their partner is unable to help • poor layout of the space • as well as bad mood and depression
Most falls are due to slips or missteps on the same level and are the third leading cause of hospitalization for the elderly. Many of them can be predicted and prevented.
Falls happen because people do not imagine that they can happen during their daily lives. And yet one can fall while walking among a messy floor or slipping in the bathroom or while lying on a stool trying to reach a glass.
The number of falls and the severity of the injury increase in older people. The most common and serious injuries are to the head, wrist, spine and hip.
It is also important that for the elderly there is a common treatment for falls: First of all, the fear of falling, then the injury which is accompanied with hospitalization, the reduction of independence and mobility and often the transfer to a hospital and hospitality institution. Falls are events that can dramatically change a person’s quality of life and significantly reduce his movements and activity.
What should you pay attention to!
What should you pay attention to!
•Stairs – do not leave materials on the stairs. A fall down the ladder can cause a serious accident. Be extremely careful when descending stairs. • Sidewalks – dangerous missions for a simple walk. Inadequate sidewalks and the many obstacles that occupy the pedestrian area are responsible for many incidents of falls, mainly of the elderly. • Obstacles – if they are in your way set them aside or bypass them. It is dangerous to go over them. • Furniture, equipment – arrange the furniture of your home or office to avoid any risk of accident. • Toys – teach young children not to leave their toys in the middle. It is easy to step on a child’s toy and fall. • Materials – it is dangerous to place various materials in the passages and corridors. For safety, place them in cupboards or warehouses. • Electric cables – cable extensions are not allowed in corridors. If this is unavoidable, secure them firmly to the floor. Messy floors – every little thing can be the cause of a fall. • Ripped floors – be careful when walking on floors where the tiles are not glued. Do frequent checks on the floors of your home and workplaces. • Wet floors – do not wait for the water to dry on its own, it takes 1 second for a serious accident to occur. • Glossy surfaces – keep in mind highly polished floors and any other slippery surfaces. • Frozen spots – scatter sand on icy corridors in winter. Always walk slowly on any icy surface. • Rugs – Any small or large rug that is not stuck to the floor or has non-slip material underneath, can slip the moment you step on it. • Baths and showers – always be careful when entering and getting out. Use non-slip mats in your bathroom. • Oils, Greases – have lint and detergents ready when using oily liquids. Check the workplace. • Drawers – Make sure they are closed, as unlikely as it may seem, someone could stumble into an open drawer.
How to avoid falls
How to avoid falls
• Check the lighting for adequacy, especially on narrow escalators. • Repair or replace stair carpets if they are worn. Using treadmills made of non-slip material is a good idea. • Wear suitable shoes with non-slip sole and in good condition, with rubber heels. The boots also protect the ankles. Watch out for loose laces. • Sit in a stable seat. Examine the legs of the chair if they step firmly on the floor. Make sure your chair is in excellent condition. • Take care of the cuffs of your pants. There is a risk of being caught somewhere when you walk. Ask for help. Do not lift or carry more weight than you can. • Stairs. Use safe ladders or special stools for small heights. Periodically check the stairs. • Always see the ladder. Never turn your back on the stairs. • Do not climb stairs holding things. You need both hands to climb safely.
How to reduce the chances of accidents if you improve your habits
How to reduce the chances of accidents if you improve your habits
• Do not rush – start early to catch up so you do not have to rush. A practical way to always be on time is to calculate your time starting from the time of your appointment. (e.g. if you have an appointment at 11:00 and you are an hour away, calculate the hour plus the time to get ready and get your bus or car). • Do not walk in the dark – use a flashlight or auxiliary lighting to illuminate the room when there is a power outage or no lighting installation. • Do not take risks – avoid silly dangers. Do not start jobs that are beyond your capabilities and always ask for help. • Keep in mind – for causes that cause falls that others have not identified. • Taking Calcium & Vitamin D Supplements – Taking Calcium & Vitamin D supplements reduces not only bone loss but also the frequency of falls as they improve musculoskeletal function, eliminating the risk of fractures.
How can you prevent falls?
How can you prevent falls?
• With your safe habits Take care of your safety. Recognize the risks. Always take precautions. Be aware of your capabilities but also of your limits and limitations. • With your right actions Always choose the safe way to perform each task. Move, repair or avoid hazards when you notice them. Always judge thinking of safety when it comes to yourself, your family or your colleagues.
What to do if you fall?
What to do if you fall?
• Do not panic. Assess the situation and determine if you have been hit. • Move smoothly and slowly to the nearest sofa or chair and try to get up. • In case you cannot get up, call for help! • If you are alone, slowly slide into the phone and call your own people or the emergency room. After the fall, in any case, visit your doctor for a checkup.
For falls, advises: Chatziagorakis Vassilios, Physician of Physical Medicine and Rehabilitation
What types of exercise can help prevent and treat osteoporosis?
What types of exercise can help prevent and treat osteoporosis?
There are different types of exercises that apply to different categories of people. Each of us should choose the exercise that suits him, according to his physical condition and the advice of experts. The categories of exercises are as follows:
• Simple aerobic exercises such as gentle walking, jogging, swimming, gentle cycling, dancing, light gardening for half an hour, 4-7 times a week. These give the body cardio-respiratory benefits, maintaining or improving our physical condition but also maintaining our bone density. • Stretching exercises (4-7 times a week). The stretching of the muscles, their “elongation” both during the warm-up and during the recovery help to keep the torso flexible, as well as all the parts of the body. Thus, our body will be able to act more easily on large trajectories, without pain or injury and with the ability to maintain proper posture. • Muscle strengthening exercises. These exercises are done either with the weight of the body itself, or with dumbbells, machines and ground exercises, which among other things contribute significantly to the improvement of the correct posture and balance, which is necessary to avoid fractures from falls. Also, these exercises usually have local effects, i.e. the bones of the area being exercised are mainly improved. A distinct exercise of this category is walking with or without aids, due to its functional importance for our lives, but there are hundreds and with a wide variety of intensity. • Finally, activities such as running, dancing, bouncing with combinations of limb movements called aerobics of high loads, as well as percussion sports (football, basketball, etc.). All these combine aerobic and osteoprotective characteristics in an ideal way, whilealso practicing balance.
What exercise can I do most easily?
What exercise can I do most easily?
The easiest and cheapest exercise is walking. It only takes 10-20 minutes of exercise for a noticeable improvement in our physical condition. The correct gait is done as follows: with correct, upright posture of the torso, with free, deep “abdominal” breathing, with lively movements of the upper limbs, with great gait and with intense rhythm.
Facilitate my daily activities Applying “practical advice” can make it much easier for us to meet our daily needs in order to avoid pain, injury or unnecessary exposure to injury risk. Such activities are e.g. our personal hygiene, getting out of bed, sitting and throwing our body weight, moving or carrying loads such as shopping, home care, driving and work. Using “smart” aids, lighting, and ergonomics can help us perform better and more safely.
Does swimming help with osteoporosis? Swimming is a pleasant aerobic exercise with mild resistance. It has some advantages such as:
Due to buoyancy it reduces the loads on the joints
Hot water reduces muscle spasm and relaxes muscles (increases bloodstream)
Helps to regain range of motion of the joint and is particularly beneficial for the osteoarthritis of the hip. However, only this is not enough to build bone mass. In severe cases of osteoporosis, exercises in water may be done to reduce the chances of fracture.
The importance of breathing
Teaching proper diaphragmatic breathing is crucial. A deep, prolonged exhalation from half-closed lips, empties the lungs of air and is followed by a deep inhalation through the nose.
Proper breathing:
Improves the place of the chest, which often suffers from kyphosis due to osteoporosis,
Oxygenates the blood better
Allows you to perform more intense and longer exercises and get faster rest after exercise.
Proper breathing is a “technique” that is a prerequisite for anyone planning to treat osteoporosis with the help of physical strengthening.
Security
Any kind of exercise, in order to be safe, must be done with the appropriate equipment, e.g. sneakers, dumbbells, mattresses, well-designed space, proper lighting, and of course never before at least two hours from the main meal, or one hour from breakfast. We always make sure of our good mood, we concentrate on the exercise and we stop if we feel unwell, always notifying the doctor and our environment.
A little secret
We do not all have the same body, the same genes, the same medical history, the same background in exercise, or lack thereof, nor do we feel the same pain and fatigue. So, we cannot all do the same exercises in form, quality and quantity and achieve the same level. Each of us must work with specialists (doctors, physiotherapists, gymnasts) to have his own personalized, in quality, quantity, type, duration, variety of physical exercise appropriate to his own measures. The concept of personalization, personal exercise program and progress is the secret to a promising personal approach to the threat of osteoporosis. It exists, it is possible, ask for it!!!
Download the small manual “Simple ways to stay independent and active throughout your life”
For the exercise advises:
Komisopoulos Christos, Physiotherapist
Does my weight affect my bone health?
Does my weight affect my bone health?
It has been found that women who are underweight have a significant reduction in bone density, especially in the hip and spine, as well as an increased risk of osteoporotic fractures.
The way in which low body weight negatively affects osteoporosis is being investigated by experts. It seems that:
• Postmenopausal women produce estrogen in fat cells. Estrogens have a protective effect on our bones, which is why overweight women with more fat cells produce more estrogen and therefore have an advantage over lean women. • The extra kilos exert a mechanical load on our bones and which, in order to meet the support and activity needs of the overweight person, take care to maintain their density. • The fatty tissue, which overweight and obese people have more developed than lean people of the same age and sex, protects the bones as it acts as a “protective cushion” on the hip during falls, thus reducing the risk of a falling leading to a fracture. Of course, this does not mean that we should lose our normal weight!
Apart from dairy, what else should I look out for related to osteoporosis?
It has been found that the proposed diet for good skeletal health should be rich in calcium and if possible in vitamin D. At the same time it should be characterized by variety, moderation and balance in order to ensure that we receive sufficient amounts of all nutrients, which is not a first line in the prevention of osteoporosis, but it seems that they also play a role in our skeletal health. A typical example is the group of fruits and vegetables where it has been found that thanks to its antioxidant properties and thanks to its content of vitamins and minerals, it has a positive effect on our skeletal health.
Are there foods rich in calcium other than dairy?
Calcium is found in a variety of foods, but most non-dairy food sources contain a limited amount of calcium and the calcium content in them is absorbed to a less extent by our body. Exceptions to this rule are turnip vegetables (eg broccoli, cauliflower, cabbage, Brussels sprouts) which contain small amounts of calcium but the calcium content in them is absorbed to a large extent as well as the calcium-rich bottled water.
I have lactose intolerance, what foods can I get calcium from?
People with lactose intolerance can get calcium through cheese. Particularly rich in calcium are yellow cheeses, either European type such as edam, parmesan and Greek cheeses such as gruyere and kefalotyri as well as semi-skimmed cheeses. In addition, they can try, if they tolerate, the intake of a small amount of yogurt and try low-lactose milk.
Can I eat dairy with high cholesterol?
Yes, it is important to get the recommended daily allowance of calcium and for this purpose we can use low fat dairy (1% milk, 2% yogurt and yellow semi-skimmed cheeses).
Does coffee have a negative effect on our bone health?
In the past, the scientific community believed that caffeine had a negative effect on calcium absorption. However, the most recent research data prove that only overconsumption of coffee has a negative effect on our skeletal health with a different mechanism of action and not through the aforementioned. In particular, it is recommended to consume no more than 4 cups of coffee per day because larger amounts slightly increase the risk of osteoporotic fracture.
Does alcohol have a negative effect on our bone health?
Excessive alcohol consumption has a negative effect on our skeletal health. It seems that people with alcoholism are at increased risk of developing osteoporotic hip fractures. However, there is no such risk for users who consume alcohol in moderation. In fact, new research data suggest that low alcohol consumption by the female population has a positive effect on bone density. For this reason it is recommended to those who consume alcohol to be limited: 1 scoop of alcohol per day to women and to 2 scoops to men. 1 scoop corresponds to 330ml of beer, 120ml of wine or 45ml of a high-quality alcoholic.
Should I eat salt?
Salt has a calcium urea effect, i.e. when we consume a lot of salt, then the sodium contained in the salt attracts calcium as it is removed from the kidneys. Therefore, its use is recommended in moderation
Advises:
Amalia Tsagari
Dietitian – Nutritionist
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