As child I was always the shortest in the family; Shorter than my Mum, my Aunties, even shorter than my kid sister. But if there is one thing I noticed on my recent “pulang kampung” to Australia, it was that I was no longer the shortest any more! I tower over my Mum, and my Aunty and I now look at each other eye to eye.
No, I have not had an untimely growth spurt, I am exactly the same height as I was five or even ten years ago, indeed it is they who have shrunk! While I must admit I do enjoy not being bottom of the rung anymore, it sincerely breaks my heart to see the terrible way it which my Mother is disintegrating before my very eyes. Once a strong, fit and proud lady now reduced to something more like the Hunchback of Notre dam. One thing for sure though, I am determined not to let it happen to me.
Osteoporosis is a progressive skeletal disease characterized by a reduction of bone mass, which can cause bone fractures and deformity. Osteoporosis affects over 25 million people each year—80% of them are women. Osteoporosis may be secondary to chronic liver or kidney disease, arthritis, or malabsorption diseases, or caused by prolonged use of corticosteroids.
Most osteoporosis is caused by increasing bone resorption that is due to decreased estrogen and progesterone production following menopause. Additionally, women lose about 15% to 30% of their bone mass on average between the age of 30 and menopause. Decreased testosterone in aging men accelerates osteoporosis also.
Other risk factors include:
· Increasing age
· Caucasians and Asians more prone to the condition
· Thin women with history of amenorrhea and low body fat
· Smokers; regular alcohol or caffeine drinkers; people whose diets are high in phosphates or low in calcium
· Family history
· Depression
· Sedentary lifestyle or prolonged immobilization
· Nulliparous women (no children)
· Heavy metal toxicity
· Chronic broad-spectrum antibiotic use
Some signs that you may be suffering from this disease may be:
· Periodontal (tooth/gum) disease—an early warning sign
· Loss of height
· Hunched back/spinal deformity
· Back pain
· Fracture (bone break) without trauma
If you think you may be at risk for osteoporosis, contact your GP who may recommend a bone density scan and some lifestyle changes in order to decrease your risk.
We can’t control all the factors that contribute to osteoporotic fractures, but there’s a lot women can do to strengthen and preserve their bones. Here are eight things to keep in mind:
1. Vital nutrients: Maintain a healthy diet that provides bone-building nutrients, including potassium, magnesium, phosphorus, calcium and vitamin D.
2. Exercise: Get at least 30 minutes of bone-strengthening activity most days. Include both weight-bearing activities, like running or brisk walking, and resistance exercise.
3. Don’t smoke: Smokers lose bone faster and have higher fracture rates.
4. Know your risk: Most guidelines recommend osteoporosis screening through bone mineral density (BMD) testing starting at age 65 — earlier for women who have health conditions or take medications that increase risk.
5. Consider bone-preserving drugs: Postmenopausal women who’ve had a fracture or received a BMD score of minus 2.5 or worse should take an osteoporosis drug. Women with scores of minus 2.0 to minus 2.5 should consider medication.
6. Be aware of the depression connection: Research has found links between depression and bone loss. For example, women with a history of major depression have lower bone density and higher levels of cortisol, a hormone related to bone loss. If you’re being treated for depression, ask your doctor about whether you should have a BMD test.
7. Maintain a healthy weight: Weighing less than 57.5 kilograms or having a body mass index under 21 is a risk factor for osteoporosis. Also, if you lose weight during the menopausal transition, you’re more likely to lose bone. Avoid ultra-low-calorie diets and diets that eliminate whole food groups.
Kim Patra is a qualified registered nurse and midwife who has been living and working in Bali for almost 20 years. She now runs her own private practice and medical referral service from her Kuta office. Kim is happy to discuss any health concerns with you and she may be contacted via e-mail at info@chcbali.com or Hp. 081 2366 0000.
