Download Dr - Osteoporosis Canada

Osteoporosis Canada
November Mat Stories
(October 1, 2007)
Best ways to Beat the Break
November is Osteoporosis Month and Osteoporosis Canada is letting Canadians know
that they can beat the break.
Osteoporosis affects more than 1.4 million Canadians. Its symptoms are low bone mass
and deterioration of bone tissue which increases the risk of breaking bones, particularly
the hip, spine and wrist. There are many risk factors for osteoporosis, some of which can
be changed. The risks you can’t do anything about include age, family history, previous
fractures and hormone imbalances. Lifestyle changes can minimize the effects of the
other risk factors, which include excessive alcohol consumption, smoking, living a
sedentary lifestyle and suffering frequent falls. Knowing which risk factors apply to you
and taking action to manage them can help you to reduce your risk of developing
osteoporosis.
Osteoporosis risk factors are additive. This means that the more risk factors you have,
the greater the chance of developing the disease. If you think you might be at risk,
Osteoporosis Canada encourages you to beat the break by:
 Visiting www.osteoporosis.ca to take the 60-second risk quiz and to find out
more about osteoporosis.
 Speaking with your doctor about your osteoporosis risk and prevention
strategies, including nutrition, physical activity and whether you should have a
bone mineral density (BMD) test.
Osteoporosis can be regarded as a pediatric disease with geriatric consequences.
Since peak bone mass is reached in adolescence, it is important for children and youths
to build bone mass by eating a calcium-rich, balanced diet, getting enough vitamin D
from their diet, sun exposure or supplements, and getting plenty of physical activity.
Bone mineral loss typically begins in the mid-30s. Therefore adults should continue to
eat a calcium-rich, balanced diet, get the required vitamin D and exercise regularly.
Maintaining bone health as you age is a key part of fighting osteoporosis. This is
especially important for people over 50 who have broken bones since a history of
fractures increases the risk of future breaks. Adding a vitamin and/or mineral
supplement helps to ensure adequate intake of calcium and Vitamin D. Osteoporosis
Canada recommends a daily calcium intake of 1500 mg and a daily Vitamin D intake of
800 mg for adults over 50. In Canada, most adults need a vitamin D supplement from
October to April. Those over 50, or with limited exposure to the sun, should take one all
year.
For osteoporosis, the best defense is a strong offense; therefore, it’s important to identify
your individual risk factors and speak to your doctor to develop a strategy which includes
a diet, exercise and lifestyle plan that can help you beat the break. For more information
and to assess your level of risk, visit www.osteoporosis.ca or call 1-800-463-6842.
Word count: 452
Sidebar
Try adding these foods to your diet
Calcium: milk, cheese, yogurt, lentils, fish (especially canned salmon and sardines with
bones), calcium-fortified beverages, figs, broccoli, bok choy
Vitamin D: milk, margarine, eggs, chicken livers, fish
Word count: 34
Bone up on bone health: Reduce your risk factors
Osteoporosis affects more than 1.4 million Canadians including one in four women and
at least one in eight men over the age of 50. The disease can strike adults at any age
and can result in loss of independence, low self-esteem and reduced or lost mobility.
Osteoporosis Canada offers the following tips to reduce your risk for developing
osteoporosis.
1. Start early
Peak bone mass is reached at age 16 in girls and age 20 in boys, making it important to
build strong bones during childhood and adolescence.
2. Maintain a healthy body mass index (BMI)
A BMI of 20 to 25 is considered healthy. A score below 20, considered underweight,
increases the risk of bone mineral loss, leading to a greater risk of fractures and chance
of developing osteoporosis.
3. Ensure dietary calcium levels
Consuming foods such as milk, cheese, canned salmon or calcium-fortified beverages
helps meet daily calcium requirements. Failing to meet these needs causes the body to
rely on the calcium stored in bones, which in turn causes bones to weaken and break.
4. Take Vitamin D
Vitamin D increases calcium absorption by as much as 30 to 80 per cent. Sources of
Vitamin D include sun exposure, milk, eggs and fish. In Canada, most adults need to
take a supplement.
5. Be physically active
Physical activity including resistance training and “weight-bearing” exercises such as
walking, running or dancing, can help build bone and reduce the incidence of
osteoporosis-related fractures. Exercise that improves posture and balance can help
prevent falls and reduce fractures.
6. Limit alcohol and caffeine
Excessive alcohol and caffeine consumption decreases bone mineral density.
7. Stop smoking
Smoking weakens bones by decreasing bone mineral density. The risk of osteoporosis
associated with smoking increases with age.
8. Know your family history
A family history of osteoporosis, especially of a hip fracture, increases the risk of
developing the disease and breaking a bone.
9. Talk to your doctor
If you have multiple osteoporosis risk factors, you should talk to your doctor about
having a bone mineral density test and making lifestyle changes.
10. Take supplements and medication
Speak to your doctor about medications and supplements to help prevent bone loss and
fractures.
For more information on osteoporosis and to assess your level of risk visit
www.osteoporosis.ca or call 1-800-463-6842.
Word count: 392
Osteoporosis – Not Just a Women’s Disease
Despite popular belief, osteoporosis does not only affect women. In Canada, at least
one in eight men over age 50 has the disease in which bone density and quality
deteriorates, leading to increased bone fragility and fracture risk, a fact well known to
Larry Funnell.
Larry had suffered 10 broken bones before turning 50, yet never considered
osteoporosis. Finally, after breaking two ribs climbing onto a camel while vacationing at
the Great Wall of China, and then breaking his arm while golfing, he and his doctor
decided it was time for a bone scan. He was diagnosed with osteoporosis.
“The first time I paid attention to the word osteoporosis was in my doctor’s office. I was
shocked. I had no idea men, let alone men my age, could get osteoporosis.”
Like other men with osteoporosis, Larry attributed his frequent fractures to accidents.
After his diagnosis, Larry hid his condition, reluctant to discuss what he felt was an
embarrassing disease. Sadly, Larry was not alone in his thinking.
Now, having overcome his fears, Larry is part of the Canadian Osteoporosis Patient
Network (COPN), a group of Osteoporosis Canada volunteers dedicated to improving
the quality of life of people living with osteoporosis. His role: to help raise awareness of
osteoporosis in men. Larry’s been fracture-free for eight years and has developed
friendships with other men with osteoporosis. “I met other men my age who learned to
manage their disease and I knew I could do the same. It’s had a positive impact on my
life. I’m active again and feeling good about my future.”
For more information on osteoporosis risk factors and COPN visit www.osteoporosis.ca
or call 1-800-463-6842.
Word count: 282