Healthy Aging starts before we starting thinking about aging.  That includes our bone health.  For many of us in Ireland, we are at risk of osteopaenia or osteoporosis.  This is a condition where our bones become less dense, and we are at risk of fractures, back pain, or change in body height or shape,

Who is most at risk for osteoporosis – things we can’t control?

• Gender: Women –are more likely than men to develop osteopaenia/osteoporsosis.

• Age: The risk increases as you age get older

• Ethnicity:  greater risk if  Caucasian or Asian

• Family history of osteoporosis, osteopaenia

• Small-bone Body frame

• Those who have been prescribed long-term steroids or certain treatments for cancer

• Those who experience early menopause (before 45)

• Those with overactive thyroid or  parathyroid

• Any condition that impacts the absorption of nutrients from the gut, like bariatric surgery, coeliac or inflammatory bowel disease

• Certain other medicines used in other conditions, like epilepsy

What are the things we can control to keep our bones healthy?

• Make sure you get plenty of physical activity, including strength and resistance.

• Stop smoking if you smoke – free assistance at Quit.ie

• Reduce your  alcohol to low risk levels (calculate your low risk limit :  drinkaware.ie)

• Make sure you get enough calcium and Vitamin D.  The recommended intake for calcium is 800 mg/day for children, adults and older people, increasing to 1200 mg for teenagers, and women who are pregnant or breastfeeding.  Sources of calcium include  milk, cheese and yogurt. Three servings a day will help meet calcium needs of an adult or child; five servings are recommended during adolescence and pregnancy. Smaller amounts of calcium may also be found in green vegetables, bread and oily fish. Fortified foods are also sources of calcium and Vitamin D.  Vitamin D supplementation is necessary in Ireland; check public health guidelines here:  https://www2.hse.ie/conditions/vitamins-and-minerals/vitamin-d/

• limit caffeine intake

• Make sure you are linked in with long-term professional support if you have a history of eating disorders, over-exercising, or treatment for the disease of obesity.

• If I have risk factors, how do I know if my bones are healthy? 

• A Dexa scan is a special sort of painless xray that can check your bone density.  Your GP can  refer you for this.  If you have any warning signs or risk factors, you should talk about it with your GP.    High risk groups who should definitely talk to their GP or consultant soon include: 

  • • All post-menopausal women under age 65  with an additional risk fact

      • All women age 65 and older regardless

      • Post-menopausal women who sustain a fracture.

      • Women who have been on HRT for a few years

      • Men who are on medication or have a condition that puts them at risk for bone loss.

      • Those with X- ray evidence of vertebral fracture.

      • Those with very low body weight