Osteoporosis: The Silent Disease

Most of us are aware that our bones become more fragile as we age.  What you may not know is that this  decrease in bone strength is actually a disease called Osteoporosis  and there are actually 2 million Canadians that suffer from osteoporosis.  With such a high prevalence it is important to know what osteoporosis is and how we can prevent it before it’s too late. 

Osteoporosis occurs when there is a decrease and deterioration of bone mass.  Basically bones become thin and brittle which makes them more fragile and increases the risk of fracture (broken bones).  It isn’t uncommon for someone suffering from osteoporosis to experience a fracture with very little stress, like lifting something, banging their arm, or a small slip and fall.   

The frightening part about osteoporosis is that it’s a silent disease.  There are actually no warning signs until a possibly life altering fracture occurs. 

Here are some important facts to consider:

• ·       1 in 4 women over the age of 50 has osteoporosis
• ·       1 in 8 men over the age of 50 has osteoporosis

But you can’t wait until osteoporosis strikes, prevention begins at an early age.


Building strong bones actually takes place in childhood and adolescence.  We reach our peak bone mass in our teens and then it slowly decreases as we age.  So, if we don’t start with a lot of bone mass then osteoporosis can strike early on.  Women need to pay special attention as the rate of bone loss rapidly increases as we approach menopause. 

A Frightening Reality:

Osteoporosis affects all the bones in our body but the areas most commonly fractured are the wrist, hip and vertebral bodies in the spine.  These injuries can result in deformity, loss of function or even death.  One study found that 20% of osteoporotic hip fractures result in death, and 50% result in serious disability. 

Osteoporosis prevention has to be a priority on everyone’s list.   Don’t wait until it’s too late!

How do you know if you are at risk? 

Below is a list of risk factors that increase your chance of developing osteoporosis.  The more risk factors you have, the higher the chance of developing the disease.

·       Age 65 or older

·       History of vertebral compression fracture (spine fracture)

·       Previous fracture with little trauma

·       Family history of osteoporosis

·       Long term use of glucocorticoids (like prednisone)

·       Chron’s, Colitis or other diseases that decrease nutrient absorption

·       Early Menopause (before age 45)

·       Alcohol

·       Smoking

If you are above the age of 65 or have some of the above risk factors you should definitely go for a bone mineral density test.  It is the best way of assessing the quality and quantity of your bone tissue. 

A Bone Mineral Density Test is a safe and painless procedure that can give you information about your current bone health and your chances of developing osteoporosis. 

Prevention and maintaining healthy bones

First and foremost we want to prevent Osteoporosis because the unfortunate part is we can’t build up bone density very well once we have lost it. 

Bone health starts in childhood and requires adequate intake of nutrients while bone tissue is growing and developing. 

1.     1. Good Nutrition

Calcium: is found in bones and it’s really important to make sure you are getting the adequate amount.  Milk, yogurt and cheese are the best sources of calcium.  Other foods with good calcium absorption and utilization are almonds, figs, apricots, sunflower seeds, chickpeas, wild rice, hazelnuts and raspberries. 

Vitamin D is also really important in maintaining strong and healthy bones.  Goods sources of Vitamin D come from sun exposure and can also be absorbed from fatty fish, like mackerel and salmon, as well as dark leafy green vegetables. 

It is also good to limit excess caffeine and salt or sodium intake as they can have a negative effect on bone density. 

2.. 
2.Physical Activity

One of the ways to maintain bone density is to exercise.  Increasing the stress on our bones actually causes them to remodel  and become stronger.  Exercise also increases strength, balance, and coordination which helps prevent falls and subsequent fractures. 

Exercises that stress the bones are the best to incorporate -  Activities that are weight bearing like fast walking, running,  jumping and dancing are great for loading the bones.  Also resistance training- using weights and resistance bands  are great for stimulating bone remodelling. 

Most importantly, osteoporosis can strike at any age and prevention can begin at any age, so don’t wait any longer to begin maintaining your bone strength and health. 

For more information on osteoporosis as well as nutritional information please visit these websites:

Osteoporosis Canada:  www.osteoporosis.ca

National Osteoporosis Foundation:  www.opf.org/

www.fightosteoporosis.ca

Take care and stay strong,

Dr. Lara