The risk factors for osteoporosis
How do I know if I have osteoporosis?
Most people don't know when they have osteoporosis. A broken bone may be the first sign. Your doctor can detect osteoporosis by a special test known as a bone density scan. If you think you are at risk or have osteoporosis, ask your doctor to arrange this test for you.
What's your risk?
Some people are more likely than others to get osteoporosis. Check if the following risk factors apply to you.
- Previous history of fracture.
- Female.
- family history of osteoporosis.
- Age 50 years or older.
- Past menopause.
- Ovaries removed, or menopause before age 45.
- Low level of calcium in diet - less than four servings of dairy products a day.
- Less than 30 minutes outdoors in sunlight each day.
- Less than 30 minutes of physical activity each day.
- Thin, 'small-boned'.
- White, Caucasian or Asian ancestry.
- Smoker.
- Alcohol drinker (no more than four standard drinks a day).
- Long-term use of certain medications, including steroids (e.g. cortisone and prednisone) and anticonvulsants.
The more risk factors you have, the greater your risk of developing osteoporosis.
If you've ticked several risk factors, consider having a bone density scan. Discuss this with your doctor.
How do I reduce my risk?
You can take these simple steps to help build and maintain strong bones:
- Eat a balanced diet that is high in calcium. Dairy products, such as milk and cheese, are calcium-rich foods. Adults over the age of 50 need around 1000mg of calcium every day to preserve bone mass and reduce the risk of fracture. One glass (200ml) of high-calcium milk provides over 400mg of calcium (check the label for the calcium content).
- Spend 30 minutes outdoors in sunlight each day to ensure an adequate supply of vitamin D. Your body needs vitamin D to absorb calcium. Avoid times of the day when the sun is at its strongest.
- Keep active with 30 minutes of physical activity each day. Weight-bearing exercise that works the muscles against gravity helps keep your bones strong, e.g., walking, dancing, golfing, tennis and low-impact aerobics.
- Limit your intake of alcohol preferably to two standard drinks a day.
- Don't smoke.
How can osteoporosis affect me?
Broken bones are the most common problem caused by osteoporosis. The bones in your wrist, spine and hip are the most likely to break. Fractures are extremely painful and can seriously affect your quality of life. Hip fractures are the most serious as they can lead to long-term hospitalisation, permanent disability, chronic pain and loss of independence.
Once you've had one fracture you are more likely to have further fractures.
If you have osteoporosis...
Ask your doctor about treatments used to slow down bone loss.
