Ageing Well – Brittle Bones Are Not Inevitable

Osteoporosis is the most common bone disease, occurring in men and women of all races, but particularly post-menopausal white and Asian women.

It’s estimated to affect 200 million women worldwide and cause more than 8.9 million fractures annually, according to the Switzerland-based International Osteoporosis Foundation.

A healthy body constantly replaces old bone that is naturally broken down. For people with osteoporosis, however, bone loss outpaces the growth of new bone. Bones become porous, brittle, and prone to fracture, says Dr. Markus Gosch, a member of the German Geriatric Society.

“A person’s bones are best between the ages of 25 and 30,” after which their density and quality steadily decrease, Gosch says.

Dr. Markus Gosch is a member of the German Geriatric Society.
Smoking, a sedentary lifestyle and excessive alcohol consumption all increase the risk of getting osteoporosis.
People with certain diseases such as diabetes or hormonal disorders are also at greater risk, as are people with a family history of osteoporosis. One of the strongest risk factors is the reduction in the levels of the female sex hormone estrogen in women at menopause.

Many people with osteoporosis have no symptoms until the first fracture occurs. Various measurements and tests can reveal signs of the disease, but a conclusive diagnosis requires a bone density test.

Osteoporosis used to be seen as a normal part of aging and not a disease. “It’s often simply accepted today, too, causing a lot of suffering for those who have it,” says Dr. Hans-Christof Schober, president of the German Society of Osteology.

The consequences of undetected or poorly treated osteoporosis can be serious. In an advanced stage, it considerably restricts mobility because bones become so brittle that a fall or even mild stresses, such as bending over or coughing, can cause a fracture.
This illustration shows how normal bone density is drastically reduced through osteoporosis. Photo: Shutterstock
This illustration shows how normal bone density is drastically reduced through osteoporosis. Photo: Shutterstock

Osteoporosis can be treated with medications that stimulate bone growth and/or help maintain bone density. Good nutrition and regular exercise round out treatment and help to prevent osteoporosis in the first place. “Exercise is the most important thing,” Schober says.

Walking or cycling isn’t enough, though. Strength training with light weights will strengthen your muscles and bones.

It’s also important that you have sufficient calcium, a mineral needed to build and maintain strong bones. Good sources of calcium include dairy products, nuts, and green vegetables such as broccoli. Another key nutrient is vitamin D, which helps your body absorb calcium. Your body normally produces enough of it with regular exposure to sunlight.
Gisela Klatt is president of the Düsseldorf-based Federal Self-Help Association for Osteoporosis.

To prevent fractures, it’s a good idea to do balance exercises as well, advises Gisela Klatt, president of the Düsseldorf-based Federal Self-Help Association for Osteoporosis. People diagnosed with osteoporosis, she says, often exercise less because they’re afraid of falling and breaking a bone – leading to even weaker bones.

“It’s a vicious circle,” remarks Klatt, adding: “At age 45, a bone density test showed that I had osteopenia,” which can be a precursor to osteoporosis. She’s now 68, but her osteopenia has worsened only slightly. To stay fit, she does calisthenics, among other things.