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FAQs: Important words on the ‘silent disease’ You’re probably wondering why it’s so important to look after your bones. Isn’t there enough to worry about on the outside – skin, hair, teeth, eyes? Often called the ‘silent disease’, osteoporosis has no symptoms. People usually don’t know they have a problem until they break a bone, so it’s vital to know your personal risk of developing osteoporosis, and understand what you can do for better bone health. Here’s a few of our most frequently asked questions about bone health: Why should I be concerned about my bone health? Bones are active, living tissue made up of cells, blood vessels, protein and minerals. There are 206 of them in an adult skeleton, and together they form a scaffolding that holds us upright, protects our organs, and provides an anchor for our muscles to attach to. Our skeleton also works as our ‘bone bank’, providing essential calcium to our bloodstream which is vital for our muscles and nerves. Peak bone mass usually occurs between the ages of 20 and 25. After this, the rate at which bone forms is often slower than the rate at which it is removed. If we don’t develop enough bone mass while we’re young, we have less in reserve to lose as we age, and this puts us at risk of developing osteoporosis – a condition that causes bones to become thin and fragile, making them more prone to fractures. At least 1 in 3 women and 1 in 5 men will suffer a broken bone in their lifetime caused by osteoporosis (known as fragility fractures). Most people hear the words ‘broken bone’ and think ‘nuisance’. Some initial pain, an awkward few weeks in plaster, and having to shower with a plastic bag. Not many people think ‘life-threatening’. But for people who suffer from osteoporosis, a broken bone can mean a life changed forever – or a life lost. Some people die following fragility fractures. Fortunately, building healthy bones early in life and maintaining them through adult life can help prevent the serious risks associated with osteoporosis in later years. A 10% increase in peak bone mass development is predicted to delay the development of osteoporosis by around 13 years. How is osteoporosis diagnosed? Osteoporosis is often called the ‘silent disease’, because bone loss occurs without any symptoms. In fact, many people only become aware that there’s an issue with their bones when they break one – typically their wrist, shoulder, hip, or spine. If you have had such a break, or you have known risk factors for osteoporosis, your Fracture Liaison Nurse or Doctor can carry out a bone health assessment and may refer you for a Bone Density scan. This is also known as a DXA (dual energy X-ray absorptiometry) and the results give a good indication of bone strength (or density). This scan is simple, painless and non-invasive and it takes about 20 minutes. The results will be sent to your GP and/or specialist, who will determine if you require treatment. Can osteoporosis be treated? Early diagnosis, a bone healthy lifestyle, and medication can allow people with osteoporosis to remain fracture free. In New Zealand, we have some very effective medicines that can treat osteoporosis and reduce the risk of future fracture by as much as 30-50%. These medicines include bisphosphonates, hormone replacement therapy, teriparatide, and denosumab. If you’re diagnosed with osteoporosis, you should be offered medication. Your doctor will prescribe the most appropriate one for you. What foods are good for my bone health? A well-balanced diet which includes all food groups is essential for overall good health – and that includes bone health. By ensuring you eat enough calcium and protein, get some sunlight to keep your vitamin D levels up, and maintain a healthy body weight, you can lower your risk of developing osteoporosis. Calcium is an important nutrient for bone health. In New Zealand, the recommended daily dietary calcium intake is equivalent to about 500mg or 2-3 servings of dairy products (e.g. milk, cheese, yoghurt). Non-dairy sources of calcium include tofu, dark green vegetables (spinach, broccoli), tinned salmon and sardines (especially the bones), calcium rich nuts (almonds, Brazil nuts) and calcium-fortified dairy substitutes (e.g. almond or soy milk). What happens if I can’t eat dairy? There are many milk substitutes that contain calcium such as soy, almond, oat and rice milk. We recommend checking the label for the calcium content and choosing appropriately. What is the best form of exercise for bone health? Ideally, you should aim to do at least 30 minutes of weight bearing physical activity every day. The best exercises for bones are ones that work your muscles against gravity. These can be weight bearing exercises where you are on your feet and bear your own weight – for example walking, jogging, tennis, dancing, skipping, or resistance training which becomes more challenging over time (such as lifting weights or using gym equipment). Maintaining muscle strength as we age is important as it helps keep us steady on our feet and reduce the risk of falling and breaking a bone. It’s rare to break a bone without sustaining a fall. What are the risk factors for poor bone health? The four biggest risk factors are: - Age (≥65 for women, ≥75 for men) - Previous fracture - Family history - Low body weight Having any of these risk factors means you are at high risk of developing osteoporosis. Other risk factors include: - Smoking - Menopause (especially if early – 45 yrs or earlier) - High alcohol intake - Some medications - Malabsorption conditions such as coeliac disease or inflammatory bowel disease. What role does vitamin D play in bone health? Vitamin D is necessary for calcium absorption, bone development and regulating calcium levels in the blood. We absorb vitamin D through our skin from sunlight, and it’s present in small amounts in some foods including oily fish, milk, liver and eggs. Most of us will get enough vitamin D through our day-to-day sunlight exposure (hanging out the washing, walking to the shops, mowing lawns etc) especially over the spring and summer months. Vitamin D supplements are recommended for those that don’t get much sun exposure (for example, people who are confined indoors, have dark skin, or cover their skin for cultural reasons). How does menopause affect bone health? After menopause, bone loss is accelerated due to the rapid decline of oestrogen (the female sex hormone that regulates the balance between removal of old bone and formation of new bone). This means menopausal women are more at risk of developing osteoporosis and breaking a bone. A bone health assessment and bone density test is often recommended for menopausal women to establish bone strength. How can I identify my personal risk of osteoporosis? If you want to know more about your personal risk of osteoporosis, just take a few minutes to complete the Know your Bones test. If Know your Bones indicates that you have some bone health risk factors, or you have questions or concerns, we encourage you to share your Know your Bones report with your GP. I’m concerned about the health of my bones, who should I see? In most cases, your General Practitioner will manage your bone health. If you have osteoporosis, they can make a diagnosis and recommend treatment. If you have complex medical issues or break bones while taking treatment for osteoporosis, your GP may refer you to a consultant (most likely an endocrinologist) who specialises in the management of osteoporosis. If you have a question we haven’t answered, have a look at our Fact Sheet page or send us a message at info@bones.org.nz.
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Kosti imaju vrlo važne funkcije u našem tijelu – pružaju strukturu, omogućuju nam kretanje, štite mozak, srce i druge organe te pohranjuju minerale poput kalcija i fosfora. Zato je vrlo važno izgraditi snažne i zdrave kosti tijekom djetinjstva i adolescencije, ali i nastaviti poduzimati korake kako bi zaštitili zdravlje kostiju u odrasloj dobi. Naše kosti se stalno mijenjaju – nova koštana masa se formira, a stara raspada. Kad smo mladi, nova se koštana masa izgrađuje brže no što se razbije stara, pa se ukupna količina koštane mase povećava. Većina ljudi najveću koštanu masu ima oko tridesete godine, nakon čega se nastavlja preoblikovanje kosti, ali gubimo malo više koštane mase no što dobivamo nove. Vjerojatnost razvoja osteoporoze, bolesti koja uvelike može utjecati na kvalitetu vašeg života,ovisi o tome koliko koštane mase dobijemo do trenutka kada dostignemo dob od 30 godina i koliko brzo gubimo nakon toga. Što je veća vaša masa kosti u tom razdoblju kad dostižemo vrhunac koštane mase u tridesetima, to jeviše kosti kojih imamo “u zalihama" za kasnije, i manja je vjerojatnost da ćemo razviti osteoporozu kako starimo. Tiha bolest U slučaju kada gubimo previše koštane mase, razvija se osteoporoza. Kosti gube masu i postaju toliko krhke da se vrlo lako lome. Osobe s osteoporozom najčešće trpe lomove kostiju zglobova, kralježnice i kukova. No, gubitak kostiju događa se tijekom dugog vremenskog razdoblja i mnogi ne znaju da imaju slabe kosti sve dok ne pretrpe lom. No, nikad nije kasno za brigu o kostima. Donosimo vam savjete kako brinuti o zdravlju svojih kostiju u svakoj životnoj dobi, da bi ih ojačali i minimizirali mogućnost lomova. Za jačanje kostiju potrebna vam je samo minuta dnevno Kao i mišići, kosti također postaju jače uztjelovježbu. Najbolje vježbe za zdrave kosti su hodanje, penjanje stepenicama, dizanje utega i ples. Idealno bi bilo vježbati 30 minuta dnevno, no nedavna studija utvrdila je da i samo 60 do 120 sekundi trčanja dnevnomože poboljšatizdravlje kostiju za 4-6%. “Vitamin sunce“ Vitamin D je kritična hranjiva tvar za izgradnju kostiju. Poboljšava apsorpciju kalcija iz crijeva, pomaže povećanju gustoće kostiju i povećava funkciju mišića, smanjujući rizik od prijeloma. No optimalnukoličinu vitamina D teško je dobiti samo od hrane, pa preporučujemo 15 minuta dnevno izlagati se suncu, kako bi tijelo upilo dovoljno ovog vrijednog vitamina. Hrana za snažne kosti – B!TONIC Silver Bones Prehrana igra vrlo važnu ulogu u očuvanju zdravlja kostiju. Važno je imati uravnoteženu prehranu bogatu kalcijem i vitaminom D. Dobri izvori kalcija su i mliječni proizvodi s niskim sadržajem masti, tofu, bademi, sardine, brokula i kelj. Vitamin D možemo dobiti iz žumanjaka, morske ribe, jetrica i mlijeka. Uz to, za prevenciju osteoporoze i jačanje kostiju, korisno je konzumirati dodatke prehrani koji podržavaju zdravlje koštanog sustava i zdravu pokretljivost kao što je B!TONIC Silver Bones. Silver Bones je prirodni dodatak prehrani, kombinacija aktivnih biljnih sastojaka s kalcijem, vitaminom D koji doprinosi normalnom iskorištavanju kalcijai glukozaminom koji podupire regeneraciju zglobne hrskavice. Sastojci Silver Bones kombinirani su kako bi značajno poboljšali zdravlje cijelog mišićno-koštanog sustava.Kapsule Silver Bones pridonose zdravlju kostiju te normalnoj funkciji mišića i prevenciji bolesti kao što je osteoporoza. B!TONIC proizvodi su sigurni i ekološki čisti te ne sadrže alergene, a možete ih kupiti u odabranim ljekarnama. Više o Silver Bones kapsulama i ostalim B!TONIC proizvodima pročitajte na web stranici btonic.hr.