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    Musculoskeletal Health Australia
    04/Sep/2024
    Health InformationMSK articles

    Osteoporosis: The unseen problem of fragile bones

    We talk a lot about musculoskeletal conditions being invisible. With current treatments, most people diagnosed with a musculoskeletal condition will have no outward signs of their condition. However, someone living with these conditions can feel the pain and fatigue associated with them.

    Osteoporosis is a different story. It really is invisible. There are no obvious signs when a person develops osteoporosis, and importantly, they don’t feel any different. Until they break a bone. Then it becomes obvious that something has happened.

    So what is osteoporosis?

    Osteoporosis is a condition that causes bones to become weak and lose their strength, making them break more easily than healthy bones. It’s more common in women, but men do get it too.

    Another condition, osteopenia, is also associated with weak bones. A person with osteopenia has lower than average bone density but it’s not low enough to be diagnosed as osteoporosis.

    Your bones

    To understand how osteoporosis affects your bones, it’s helpful to know how they work.

    Although we often think of them as dry and lifeless, bones are living tissue. They’re made of the protein collagen and are strengthened with the mineral calcium phosphate. They’re constantly changing throughout life. Specialised bone cells (osteoblasts) create new bone, while others (osteoclasts) break down and remove old bone. The rate at which this occurs changes as we age.

    From birth to about 25 years of age, you build more bone than you lose. Your bones are not only getting bigger as you grow, but they’re also developing their density. This determines how strong they are.

    From about 25 to 50, your bones break down and rebuild at about the same rate. Your bones are at their strongest.

    After about 50 years of age, you break down more bone than you rebuild. While this means everyone will experience some bone loss as they age, it doesn’t mean everyone will develop osteoporosis.

    Women commonly experience a period of rapid bone loss after menopause. This is due to a drop in oestrogen levels.

    Causes of osteoporosis

    Osteoporosis is caused by a loss of bone density. Many things can cause you to lose bone density; some you can change, and others you can’t.

    Risk factors you can’t change:

    • Family history of osteoporosis
    • Being female
    • Getting older
    • Early menopause (before 45) which results in reduced levels of oestrogen
    • Use of certain medicines, including long-term use of glucocorticoids (e.g. to treat rheumatoid arthritis or asthma), some chemotherapy drugs, epilepsy drugs, and proton pump inhibitors
    • Other health conditions including rheumatoid arthritis, coeliac disease, inflammatory bowel diseases, and diabetes.

    Risk factors you can change:

    • Low levels of calcium in your diet
    • Not getting enough vitamin D
    • Being inactive or sedentary
    • Excessive alcohol intake
    • Smoking
    • Being underweight
    • Poor nutrition.

    The International Osteoporosis Foundation has an online risk test you can use to check your risk factors. This isn’t a diagnostic tool, but it can help you understand your potential risks so you can discuss them with your doctor.

    Symptoms of osteoporosis

    For most people, there are no symptoms that you have osteoporosis. Bones becoming weaker has no visible signs until they become so weak that they break. This can cause pain from a fracture – for example, breaking the wrist or hip after a fall. If the bones in the spine (vertebra) have fractured or collapsed, it can cause back pain, loss of height and a stooped posture.

    Diagnosing osteoporosis

    If you’re concerned that you may have osteoporosis or be at risk of developing it, you should see your doctor.

    Your doctor will assess your risk factors for developing osteoporosis and look at your medical history – including your family history.

    Family history is significant because having a parent or sibling with osteoporosis puts you at greater risk of developing osteoporosis.

    After assessing your risk factors, your doctor will decide whether you need a bone scan. This scan will measure the density of your bones. The best scan for assessing your bone density is a dual-energy x-ray absorptiometry – often referred to as a DEXA or DXA scan.

    A DEXA scan is short and painless. While you lie on your back on a padded table, a scanning arm passes over your body to take images of your hips, spine, and in some cases, the forearm. It takes about 15-30 minutes. A report is sent to your doctor, who will discuss the results with you.

    Treating osteoporosis

    If you’re diagnosed with osteoporosis, or osteopenia, your doctor will work with you to develop a treatment plan to reduce your risk of fractures by protecting and strengthening your bones. This may include calcium, vitamin D, exercise, medicines and self-care.

    Calcium

    Most of your body‘s calcium is stored in your bones. That’s why we associate calcium with healthy bones and teeth. But your heart, muscles and nerves also need calcium to function properly.

    Because your body can’t make calcium, you need to get it from the foods you eat each day. If you don’t have enough calcium to keep your body functioning properly, it will take it from your bones. Over time, this can lead to bones becoming weaker.

    The amount of calcium you needs every day varies depending on your age. Find out about the recommended dietary intake of calcium you and your family need every day.

    Calcium is found in many foods, including dairy, oranges, sardines and salmon, almonds, tofu, baked beans, and green leafy vegetables.

    Vitamin D

    Vitamin D is produced when your skin is exposed to the sun. It’s essential for strong bones because it helps increase calcium absorption, regulates the amount of calcium in your blood, helps strengthen your skeleton, assists with muscle function and reduces your risk of falls.

    The main source of vitamin D is sunlight. Exposing your hands, face and arms to the sun daily is essential. But the amount of time you need to do this depends on where you live, the time of the year and your skin’s complexion. You also need to be careful that your exposure to the sun is safe. Healthy Bones Australia has developed a chart to help you work all this out.

    Vitamin D can also be found in small quantities in foods such as fatty fish (salmon, herring, mackerel), liver, eggs and fortified foods such as low-fat milk and margarine.

    However, it’s unlikely that adequate quantities of vitamin D will be obtained through diet alone.

    Exercise

    Besides having a calcium-rich diet and ensuring you get enough vitamin D, regular exercise is essential for maintaining healthy bones.

    The types of exercise that benefit bone health include:

    • Weight-bearing: such as brisk walking, climbing stairs, tennis, and netball. Your body is carrying its own weight, and gravity exerts a force. Bones become stronger because they’re coping with the force placed on them.
    • High-impact: such as tennis, dancing, jumping or skipping. These exercises place high stresses on the bones of the spine and legs as your feet hit the ground.
    • Resistance training: also known as strength training. This involves using machines (e.g. leg press) or free weights (e.g. dumbbells). The strong muscle contractions required to move a heavy weight place stress on the bone where the muscle attaches. When bone feels this strain repeatedly, it responds by becoming stronger.
    • Balance training: exercises such as tai chi and yoga improve balance and mobility and reduce your risk of falling. This is essential for preventing fractures.

    Before beginning an exercise program, speak with your health professional. Not every type of exercise will be suitable for all people.

    If you’ve been diagnosed with osteoporosis, it’s especially important that you discuss any kind of exercise with your health professional before you begin. Some high/moderately high intensity exercises may be unsafe for certain levels of osteoporosis.

    Medicines

    If you have osteoporosis, your doctor will consider your age, general health, and fracture risk before deciding on the most appropriate medicine.

    Most osteoporosis medicines slow down bone loss by reducing the ability of osteoclasts to remove bone and allowing osteoblasts to continue to build bone.

    In Australia, the following medicines may be prescribed for osteoporosis:

    • oral bisphosphonates – e.g. alendronate and risedronate – weekly or monthly tablets
    • zoledronic acid – once a year infusion given through a needle into the vein
    • denosumab – twice a year injection into the fat just under the skin
    • teriparatide – daily injection for people with severe osteoporosis.

    Other medicines:

    • Menopausal hormone therapy (MHT) – also known as hormone replacement therapy or HRT – is a synthetic version of the hormones oestrogen and progesterone and may be an option for some women around menopause.
    • Selective oestrogen receptor modulators (SERMS) – act on bones in a similar way to oestrogen. Because oestrogen levels drop at menopause, they may be prescribed for postmenopausal women who are at increased risk for osteoporosis or already have it.
    • Supplements – calcium and vitamin D are important for bone health. Your doctor may prescribe a supplement if you’re not getting enough through diet or exposure to sunlight.

    What else can I do to manage my condition?

    You can do many other things to reduce your risk of developing osteoporosis or the impact it has if you do develop it.

    • Learn about your bone health and osteoporosis.
    • Prevent slips, trips and falls, which can lead to broken bones. Falls are most commonly caused by poor muscle strength, poor vision, problems with balance, and home hazards that lead to tripping. Talk with your doctor for information about falls prevention.
    • Quit smoking – it’s linked to reduced bone density.
    • Consume in moderation (if at all) – alcohol, caffeine and salt, as they can all affect your bone density. Alcohol also increases the risk of falling and the chance of fractures.

    Contact our free national Helpline

    Call our team if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, or accessing services. They’re available Monday to Thursday between 9am-5pm on 1800 263 265; email (helpline@muscha.org) or via Messenger.

    More to explore

     

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    vitamin-D-cap.jpg
    Lisa Bywaters
    18/Jun/2020
    Health InformationMSK articles

    Vitamin D for healthy bones – and for COVID-19?

    Most of us know that vitamin D is important. It’s like the other things we ‘know’ – when to use the word literally, which fork goes with which course, and what Pi is. We sort of know vitamin D is good for us, but maybe not as much as we’d like. So let’s do a quick vitamin D refresher.

    It’s important for our health. Among its many benefits vitamin D:

    • regulates the amount of calcium and phosphate in our body, necessary for healthy bones, teeth and muscles
    • helps protect us against osteoporosis, a condition that causes bones to become weak and lose their strength, making them break more easily than normal bones
    • supports our immune system
    • can reduce the risk of falls, important for all of us, but especially those with fragile bones or another musculoskeletal condition.

    There are two types of vitamin D:

    • D3 (cholecalciferol) – formed in the skin by the action of ultraviolet (UV) light
    • D2 (ergocalciferol) – produced by UV light on plants and obtained through our diet.

    In Australia our main source of vitamin D is sunlight. It’s important to expose our hands, face and arms to the sun every day. The amount of time needed to do this depends on where you live, the time of the year and the complexion of your skin. Because we also need to be careful that our sun exposure is safe and we don’t risk skin cancer, Osteoporosis Australia and the Cancer Council have developed a useful chart to help you work this out.

    Vitamin D can also be found in small quantities in foods such as fatty fish (salmon, herring, mackerel), liver, eggs and fortified foods such as low fat milks and margarine. For most us though, it’s unlikely we’ll get enough vitamin D through diet alone.

    Vitamin D – whether it’s from sunlight, food or supplements – is stored in our fat cells until it’s needed.

    Why should we care about vitamin D?

    First, for the reasons we mentioned above. And second, in case you haven’t felt it, it’s getting cold. Winter is upon us and we’re not exposing as much of our skin to the sun in most parts of Australia as we did earlier in the year – at least not without risking frostbite.

    So we need to make sure we’re doing everything we can to get enough vitamin D during these colder months.

    Most people, through every day exposure to the sun in the warmer months, will have created enough vitamin D to make it through the winter without becoming deficient. Yay!

    For others however, it may take a more concerted effort to get enough vitamin D during winter. The best way to do this is to be active outdoors – e.g. going for a walk, working in the garden. You can also include foods that contain vitamin D in your diet. A dietitian can help you with this. They can also ensure your diet is healthy so that you get all the other nutrients you need.

    Finally there are some people who aren’t able to get enough vitamin D through sunlight or diet, which puts them at risk of vitamin D deficiency. This includes:

    • elderly people – especially those who are housebound or in residential care
    • people who wear concealing clothing for religious or cultural reasons
    • people with certain health or medical conditions who need to avoid the sun
    • people with dark skin as their skin contains higher amounts of melanin, which inhibits the creation of vitamin D
    • people in occupations where they have limited exposure to natural sunlight throughout the day – e.g. taxi drivers, factory workers, office workers and nightshift workers
    • people with diseases that make it difficult to absorb enough vitamin D – e.g. cystic fibrosis, coeliac disease and renal disease.

    If you‘re concerned that you may be deficient in vitamin D, it’s important to discuss this with your doctor. They can do a simple blood test to check your vitamin D levels. If you are deficient, it may be necessary to take vitamin D supplements for a period of time.

    It’s important to note that if you’re not vitamin D deficient, there’s no reason to take vitamin D supplements. It’s possible to have too much vitamin D, so only use these supplements as prescribed by your doctor.

    What does vitamin D have to do with COVID-19?

    There have been reports that vitamin D may be useful in our fight against COVID-19, however the results of these studies haven’t been conclusive.

    We know that vitamin D plays an important role in supporting our immune system. And in some recent studies people who’ve developed COVID-19 have been found to be vitamin D deficient. However these studies involved literature searches, analysis and observational studies – which are useful and provide valuable information – but can’t say with any certainty that vitamin D can help prevent people who are vitamin D deficient from catching COVID-19.

    That’s because they can’t eliminate other important risk factors such as age, obesity and socioeconomic status (e.g. level of income, education, access to healthcare, housing).

    However when researchers looked at the data of half a million people from the UK Biobank and adjusted for variables such as age, race, socioeconomic status and obesity, they found that ‘people with lower vitamin D have a higher risk of COVID infection, but it looks like this is explained by other risk factors and not by the vitamin D itself…our findings do not support a link between vitamin D concentration and the risk of COVID-19 infection.’ (1)

    Professor Mark Morgan, Chair of the Royal Australian College of General Practitioners Expert Committee – Quality Care (REC–QC), has also been quoted as saying ‘at the moment, I’ve not seen any evidence that using vitamin D could prevent or treat COVID-19…I know that there’s a number of controlled trials that are being commenced to look into that, but we’ll have to wait for the results of those trials before we have any information.’ (2)

    So at the moment, it’s a watch and wait situation when it comes to vitamin D and COVID-19. We need more information from randomised controlled trials that are able to tell us conclusively if vitamin D can protect at risk people from catching it.

    And remember if you’re concerned about your vitamin D levels, discuss this with your doctor. Don’t start taking a supplement without their expert advice.

    Contact our free national Help Line

    If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealth, managing your pain or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    References

    1. Exploring the links between coronavirus and vitamin D
      The New York Times, 10 June 2020
    2. Do vitamin D levels affect risk of infection and severity of COVID-19?
      newsGP 15 May 2020

    Photo by Michele Blackwell on Unsplash

    CONTINUE READING
    2586-1200x670.jpg
    Lisa Bywaters
    27/May/2018
    Health InformationMSK articles

    Calcium and vitamin D

    Do you get enough calcium and vitamin D? Along with regular exercise, they’re important for bone health.

    Calcium

    Almost every cell in your body uses calcium in some way.

    Most of the calcium is stored in your bones. They act as your calcium bank. You need to make regular ‘deposits’ to cover the ‘withdrawals’. The rest is found in your blood and body fluids.

    If you don’t have enough calcium in your diet to maintain adequate levels in the blood, then your body withdraws calcium from your bones. If calcium is constantly taken from your bones, they’ll become weaker over time.

    For adults the amount of calcium required each day is between 1000 – 1300mg – the exact amount depends on your age and gender.

    Calcium can be found in lots of foods – including dairy food, oranges, sardines and salmon, almonds, tofu, baked beans, green leafy vegetables.

    Calcium is listed on the nutrition panel of packaged foods – so check to see how much is in the foods you buy.

    If you can’t get enough calcium in your diet, talk with your doctor about whether a calcium supplement may be necessary.

    Vitamin D – the sunshine vitamin

    Vitamin D is essential for strong bones for many reasons. It helps increase the absorption of calcium and phosphorous from the small intestine, helps regulate the amount of calcium in your blood and helps strengthen your skeleton. It can also assist with muscle function and reduce your risk of falls.

    The main source of vitamin D is sunlight so you need to expose your hands, face and arms to the sun every day. The amount of time you need to do this depends on where you live, the time of the year and the complexion of your skin. Osteoporosis Australia has developed a chart to help you work this out.

    In Australia we have high levels of skin cancer, so you also need to make sure you expose your skin to the sun safely. SunSmart has developed an app which will help work out when it’s safe.

    Vitamin D can also be found in small quantities in foods such as: fatty fish (salmon, herring, mackerel), liver, eggs and fortified foods such as low fat milks and margarine, but it’s unlikely that you’ll be able to get enough vitamin D through your diet alone.

    If you aren’t able to expose your skin to the sun regularly (e.g. you’re a shift worker, you have a condition that makes your skin sensitive to sunlight), you may be deficient in vitamin D. It’s important to discuss this with your doctor. Vitamin D supplements may be needed.

    Take action for the health of your bones and find out more about calcium, vitamin D and osteoporosis.

    Contact our MSK Help Line on 1800 263 265 and speak with a nurse or our trained volunteers for information.

    CONTINUE READING

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