Osteoporosis
'the thin bone disease' – affects around three million people in the UK. Post-menopausal women are by far the commonest sufferers (although osteoporosis can also affect younger women, men and very occasionally children).
Gradual loss of bone occurs with aging in adults, but major bone loss in women occurs with loss of oestrogen at the menopause – especially if ovaries cease functioning at a young age (under 40).
Bone thinning itself does not cause any symptoms with osteoporosis being known as the 'silent disease.' The first warning sign can be a fracture after a simple fall or bump. It is estimated that by the age of 70 one third to one half of women will have had an osteoporosis related fracture.
Hormone Replacement Therapy (HRT)
Has been shown to reduce the risk of fracture and can be used to prevent or treat osteoporosis in postmenopausal women.
Exercise
A healthful diet and sunshine are all needed for healthy bone growth and maintenance:
Exercise - particularly muscle building and weight bearing exercise helps to strengthen bones.
A balanced diet - with adequate Calcium supports bone health. Calcium requirements rise in post menopause - women require 1200mg/day.
Dairy foods are rich in calcium and eating them need not increase one’s saturated fat intake because the reduced fat versions supply just as much (and often more, weight for weight).
Using a calcium intake calculator to assess intake before considering supplements can be helpful.
Vitamin D - is essential because it enables calcium to be used to form strong bones and teeth. It can be obtained from sunshine and as a supplement
Sunshine on the skin creates vitamin D. In the UK, the general recommendation for vitamin D intake is 10 micrograms (400 IU) per day.
Download further information about Osteoporosis. Or visit The Royal Osteoporosis Society risk checker for information and tips.