Helath & Safety Moment - Osteoperosis

Health & Safety Talk: Osteoporosis Prevention

October 20^th is world osteoporosis day. So now more than ever is a good time to discuss the prevention and treatment, as osteoporosis can affect even younger adults.

What is Osteoporosis?

Osteoporosis means "porous bone." This condition develops when bone is no longer replaced as quickly as it is removed.

What are the causes?

Exact medical cause is not known, but there are multiple factors that are known to contribute to osteoporosis including:Fractures – people are usually unaware they have osteoporosis until they suffer a fracture.

· Aging

A sedentary lifestyle (lack of physical inactivity)
Reduced levels of estrogen
Heredity
Excessive use of cortisone or thyroid hormone
Smoking
Excessive alcohol intake

Prevention

The goal in osteoporosis prevention is to slow down the loss of bone strength over time to reduce the risk of fractures. You can strengthen your bones with certain exercises, lifestyle changes, and, in some cases, bone medications. Improving muscle strength and balance can also help prevent falls that lead to fractures and disability

Exercise

· Walking on level ground or a treadmill

· Hiking (use a walking stick for extra support if needed)

· Climbing stairs

· Lifting weights without straining your back (lying down can protect your vertebrae)

Lifestyle changes

· Quit smoking if you smoke – Smoking is a major contribution to osteoporosis.

· Limit alcohol consumption – Don’t exceed the recommended amount of alcohol (1 daily drink for women and 2 for men)

Prevent falls

· Do exercises to increase balance and strength

· More serious balance issues - look into having physical therapy to work on balance training and strengthening your muscle and bones

Reference:

https://orthoinfo.aaos.org/en/staying-healthy/osteoporosis-prevention/