Notes

1. Osteoporosis Notes

2. “What you should know” • Bone density increases from late adolescence and peaks at age 30 then decreases with age

3. Osteoporosis is caused by loss of minerals such as calcium from the bones, making them porous and brittle and liable to fracture • It affects men, women and children but is most common in post-menopausal women

5. Symptoms – individuals suffering from osteoporosis may • lose height as vertebrae fracture • become progressively more stooped due to vertebral fractures • suffer from increasing pain due to compression of spinal nerves • suffer impact fractures - especially in wrist, or femur

8. Most at risk are post-menopausal women ( men and children may be affected ) due to the following:- • After bones stop growing bone density increases until a female is in their 20’s after which bone density decreases by about 1% each year • In females bone density decline accelerates after the menopause

9. Risk factors increasing likelihood of osteoporosis include :- • Advancing age • Early menopause • Prolonged absence of periods e.g. in female athletes • Family history of osteoporosis • Lack of exercise – especially lack of weight bearing exercise such as running, aerobics • Low calcium diet • Low body fat – fat in females is rich source of particular oestrogen which protects bones • Vitamin D deficiency • High alcohol intake

10. Risk of osteoporosis can be reduced by:- • Weight bearing exercise – Walking , dancing , jogging • Resistance exercise – weight training, tennis etc • HRT after onset of menopause • Calcium supplements Women should maximise bone density before age related loss

11. Effect of moderate exercise • Regular weight-bearing exercise of moderate intensity can maintain bone mass and increase bone strength • Individuals who maintain physically active lifestyles have significantly greater bone mass than their counterparts.

12. Intensive exercise in females • Female athletes may suffer from accelerated bone loss and premature osteoporosis due to restricted diet, intensive training and low body fat • This condition referred to as the ‘female athletes triad’ as:- • Restricted diet leads to low body fat • Low body fat causes cessation of menstrual cycle • Protective affects of oestrogen are lost – this hormone maintains bone tissue and stimulates bone formation • Intensive exercises on weakened bones may cause fractures

13. Protect yourself as follows

14. Risk of osteoporosis can be reduced by:- • Weight bearing exercise – Walking , dancing , jogging • Resistance exercise – weight training, tennis etc • HRT after onset of menopause • Calcium supplements