Combatting a silent killer

 “As our bones remain strong and healthy until mid-life, many of us tend to overlook them – in fact, osteoporosis is often only diagnosed after a person suffers a fracture, joint or disc problem” says Vitallife physician, Dr Nacha Harinrak.

Fractures most commonly occur in the spine, hip, and wrist. A broken hip is the most serious as it can lead to repeated fractures, permanent disability and even death. Other ailments include aches and pains limiting movement, skeletal deformities (such as a humpback), and reduced breathing capacity.

While bone loss is a natural part of ageing, Dr Nacha says not everyone will lose enough bone density to develop osteoporosis. To reduce the risk, she encourages people to maintain peak bone health whatever their age or gender.

“Osteoporosis is much more common among women because their bones are thinner than those of men, and bone density loss accelerates after menopause when oestrogen levels fall,” she says.

“However, men over the age of 50 with risk factors should be careful as well. In fact, taking good care of your bones is something everyone should be aware of. For example, younger people who smoke, or drink a lot of alcohol and caffeine, or have unbalanced diets and inactive lifestyles could already be at risk. Like other parts of the body, bone growth is stimulated by exercise, especially cardio and weight lifting activities.”

She adds that Thai people, and Asians in general are more predisposed to osteoporosis as many have thinner, smaller bodies and a diet low in calcium.

Recent research released by the International Osteoporosis Foundation estimates that by 2050 more than 50 percent of all osteoporotic fractures will occur in Asia.

Given the heightened risk, Dr Nacha encourages women and men over the age of 45 to take regular bone density tests (a DXA test) in the hip and spine.

To enhance bone health, she recommends eating more calcium-rich foods such as cheese, yoghurt, leafy greens, cornflakes, sardines, and drinking a glass of vitamin D fortified milk every day.

Fish such as salmon, tuna, and herring also contain high levels of vitamin D, a vitamin D that’s particularly important as it helps us absorb calcium. 

Vitamin K is another good option for enhancing bone strength. Foods rich in vitamin K include vegetables such as spinach, brussel sprouts, green beans, asparagus, and broccoli. 

Exercise such as lifting weights, running, tennis, and walking are great options to build bone and maintain it. Getting out in the sunshine also means more exposure to vitamin-D.

Finally, Dr Nacha said there are various treatments available for people diagnosed with osteoporosis.

“At Vitallife we offer personalised care that combines medical treatments with recommended lifestyle changes relating to diet and exercise.

“Treatment options include hormone replacement therapy. This is not for everyone however, as there can be side effects and we adopt a case-by-case approach in this area.

“In terms of medications, a biophosphonate is often prescribed to reduce bone loss and the risk of fracture.

But what is really needed is a more active lifestyle.

“The effectiveness of the treatment for osteoporosis will be accelerated if patients increase their activity – lack of movement or exercise will worsen their bone health. So get out there and walk, run, jog, lift some weights, or play sport regularly,” Dr Nacha says. 

 

The Vitallife Wellness Centre is located on the campus of Bumrungrad International Hospital. It specialises in predictive, preventive, regenerative and revitalising health care. For more information or an appointment, call (0) 667 2340. or visit www.vitallife-international.com.