Bone loss in women can begin at age 30 – Make your bone health a priority!
What is Osteoporosis?
Osteoporosis is a disease that causes bones to become thin and porous, resulting in a decrease in bone strength. This leads to an increased risk of fractures (broken bones), particularly of the hip, spine, wrist and shoulder. Osteoporosis is often called “the silent thief” because bone loss occurs without symptoms.
Osteoporosis is sometimes confused with osteoarthritis, because the names are similar. Osteoporosis is a bone disease; osteoarthritis is a disease of the joints and surrounding tissue.
How Common is it?
Osteoporosis is not an inevitable part of aging and it is more common than many women realize. At least 1 in 3 women will suffer a broken bone from osteoporosis during her lifetime. Broken bones among Canadian women are more common than heart attacks, strokes and breast cancer combined.
How can I help prevent bone loss?
Women begin to lose bon in their 30s at the rate of about 1%; as they approach menopause, women lose bone at a greater rate, from 23% per year.
Here are a few ways to help reduce your risk:
NUTRITION
Calcium is an essential nutrient required by all parts of the body. The bones, which are made up largely of calcium, act as a calcium “bank,” and if we do not take in enough, calcium will be taken from the bones. Milk products are an excellent source of calcium but since it’s not always possible to obtain enough calcium from one’s diet, a supplement may be necessary.
How much Calcium do you need daily?
Age 19-50 1000mg
Age 50+ 1200mg
Vitamin D has been called the sunshine vitamin because the body makes it through exposure to the sun. In Canada, because the sun is an unreliable source for Vitamin D, supplements are recommended for adults all year round. There are very few food sources of vitamin D.
How much Vitamin D do you need daily?
Age 1950 4001000 IU
Age 50+ 8002000 IU
Protein gives bone its strength and flexibility and also contributes to muscle strength, which can help prevent falls.
PHYSICAL ACTIVITY
Exercise is important for all women to build muscle strength, help prevent falls, protect the spine and to slow the rate of bone loss. Different types of exercise are needed; strength training, posture training, balance training and weight bearing aerobic physical activity.
Over the Age of 50?
Here is what you should know:
Over 80% of broken bones after age 50 in Canada are caused by osteoporosis
Fewer than 20% of women who suffer a broken bone are assessed for osteoporosis
Two thirds of spin fractures are painless
Women 50+ are recommended to ask their doctor for a fracture risk assessment to determine their risk of a broken bone over the next 10 years
All women 65+ are recommended to have a bone mineral density (BMD) test a simple, painless X-ray
Falls are a major cause of fracture
Height loss may be an indication of an undetected spine fracture
Women 50+ should have their height checked annually
One third of women over 65 fall each year
Take measures to prevent falls in your home and environment
Shoppers LOVE. YOU. is proud to support Osteoporosis Canada with a partnership aimed at bringing awareness on how to reduce your risk of osteoporosis and the broken bones it can cause. It supports education for Shoppers Drug Mart Pharmacists on how to help women slow the progression of this bone disease through vitamin supplementation, lifestyle changes and medication. Learn more at
shoppersloveyou.ca
Visit your friendly Shoppers Drug Mart Pharmacist in the Oliver Place Mall to answer your questions about Osteoporosis or any other health related topics