What can you do if you have been diagnosed with osteoporosis/osteopenia
Your Bone Health Journey Your bone health journey is a personal journey that deserves your attention, care, and proactive steps towards maintaining strong and resilient…
Osteoporosis and Osteopenia:
What You Need to Know
- March 3, 2023
- , 4:08 pm
- , Nordica Bone Care blog
What is osteoporosis?
Osteoporosis is a condition that weakens the bones and increases the risk of low traumatic fracture. The gold standard for diagnosing osteoporosis is the DXA scan, which measures Bone Mineral Density and provides a classification system to identify osteoporosis or osteopenia. Common body sites that are measured include the neck of femur, vertebrae of the lumbar spine, and occasionally the wrist.
Low traumatic fractures are a significant risk worldwide, with 1 in 4 women and 1 in 5 men over 50 years old expected to sustain a fracture at some point in their lives. The impact of a fracture on an individual can result in fear avoidance of certain activities, loss of confidence, reduced mobility, strength, and functional capacity, a reduced quality of life, and depression or anxiety.
How is osteoporosis assessed and diagnosed?
Osteoporosis is a silent disease, and many people are unaware they have it until they sustain a fracture. If you have one or more risk factors, it is a good idea to discuss this with your GP and get a bone health assessment. Early diagnosis can help you take actions to improve your bone health, such as optimizing your diet, spending time in the sun, quitting smoking, reducing alcohol consumption, and commencing and maintaining a consistent osteogenic exercise routine.
Osteoporosis can be diagnosed through three methods, which require confirmation that there is no other condition that appears to be osteoporosis but is not. The first method is a bone mineral density test that produces a T-score, with a score of -2.5 or below indicating osteoporosis. The second method is through a fracture, especially of the spine or hip, which suggests weak bones and the need for further evaluation. The third method involves using the FRAX fracture risk calculator, which assesses the chances of having different types of fractures in the next 10 years based on bone density, age, sex, height, weight, and answers to 7 questions. If the probability of a major osteoporotic fracture or hip fracture is above certain thresholds, a diagnosis of osteoporosis can be made.
I have been diagnosed with osteoporosis, what do I do now?
Exercise is one of the most effective non-pharmacological lifestyle changes that can influence bone strength and reduce the risk of fracture and falls, increase functional strength, improve confidence, reduce anxiety and depression, and improve overall quality of life. The Australian guidelines for physical activity recommend a minimum of 150 minutes per week of moderate-intensity aerobic exercise and at least two resistance training sessions per week to maintain a healthy life. However, exercise recommendations for osteoporosis focus on progressive resistance training, progressive impact training, and balance type activities.
An Exercise Physiologist can help osteoporosis
To optimize your bone health exercise plan, seek out an Accredited Exercise Physiologist or Physiotherapist who specializes in exercise for osteoporosis.
At Nordica Health we complete a health screen and a thorough assessment will help tailor the exercise plan to your individual needs and preferences. Your starting point and maintenance phase will depend on your risk factors and individuality.
Taking action to improve your bone health can reduce the risk of low traumatic fracture and improve your overall quality of life.
