Osteoporosis is a condition that reduces the strength of your bones, making you vulnerable to fractures especially in the wrists, hips and spine.
There is a loss in overall bone density which weakens the bones and makes them more likely to break following even a minor bump or fall. Such fractures cause great difficulty in movement and surgery may be required for repairing broken bones in serious cases.
According to the National Osteoporosis Foundation, by the year 2025, experts predict that osteoporosis will be responsible for approximately three million fractures.
Signs of Osteoporosis
Osteoporosis is often hard to diagnose because of the lack of noticeable symptoms; however, there are certain signs you could look for if you suspect you have this condition.
While it is normal to have broken bones from a forceful impact (falling from a height), healthy bones are often capable of enduring simple falls in the absence of any diseases.
Increased bone fractures while performing everyday activities is usually the biggest sign of the condition – whether it’s lifting a heavy object or hitting your shinbone on a coffee table.
Since the bones in your spine also become fragile, any changes to posture such as a hunched back or loss in height could indicate low bone mass and must be examined by a qualified physician.
How Does It Happen
There is a continuous renewal of cells that takes place in our bones to ensure they remain as healthy as possible. This process is known as bone remodelling.
Until the age of 35 years, bone remodeling remains stable with the removal of old bone and bone formation occurring at a steady rate. As a person ages, there is a gradual reduction in the total amount of bone tissue, resulting in bone loss.
It is possible for osteoporosis to happen as a secondary effect of certain medications taken in higher dosages or eating disorders that cause weakening of bones.
Having pre-existing conditions such as rheumatoid arthritis and scoliosis raise your chances of getting osteoporosis, making it even more necessary for you to keep your bones healthy.
The National Osteoporosis Society, a UK-based organisation dedicated to eradicating osteoporosis, suggests eating at least five portions of fruit and vegetables every day to ensure you’re getting the right amount of nutrients, including calcium.
The recommended intake of calcium necessary for meeting the daily requirements of the adult population is 700mg; anything lower would be insufficient for minimising bone loss.
Additionally, exposure to plenty of sunlight can help boost production of vitamin D in your body.
A study published in Histology and Histopathology proved that a diverse training programme, consisting of aerobic activity and resistance/strength exercises, can be useful for patients suffering from osteoporosis by improving balance and reducing the risk of falls.
In case you have osteoporosis combined with foot posture problems, MASS4D® foot orthotics can be included in such a programme as a way to further improve stability by supporting your foot structure all throughout movement. These orthotics can help promote steady walking patterns to keep you on your feet during treatment.
MASS4D® can be especially beneficial for the ageing population, as the prevention of falls can help protect them from serious complications related to osteoporosis fractures such as disability and hospitalisation.
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Reference: Compston, J., Cooper, A., Cooper, C., Gittoes, N., Gregson, C., Harvey, N., Hope, S., Kanis, J. A., McCloskey, E. V., Poole, K. E. S., Reid, D. M., Selby, P., Thompson, F., Thurston, A., Vine, N. (2017) UK Clinical Guideline for the Prevention and Treatment of Osteoporosis. Archives of Osteoporosis: April 2017, Vol. 12, No. 1, pp. 43. DOI: 10.1007/s11657-017-0324-5
Reference: National Osteoporosis Society. All About Osteoporosis And Bone Health. August 2016. Retrieved from: https://nos.org.uk/about-osteoporosis/your-bone-strength/
Reference: Castrogiovanni, P., Trovato, F. M., Szychlinska, M. A., Nsir, H., Imbesi, R., Musumeci, G. (2016) The Importance of Physical Activity in Osteoporosis. From the Molecular Pathways to the Clinical Evidence. Histology and Histopathology: June 2016, Vol. 31, pp. 1183-1194
Reference: Das, S., Crockett, J. C. (2013) Osteoporosis – A Current View of Pharmacological Prevention and Treatment. Drug Design, Development and Therapy: May 2013, Vol. 7, pp. 435-448. DOI: 10.2147/DDDT.S31504
Pilates refers to a series of exercises that target the core – the abdomen, obliques, lower back, inner and outer thigh, and so on. The movements involved in pilates also help to improve flexibility and posture while promoting core stability.