What is it?
A condition in which the bones of the body become less strong-usually as a result of the loss of calcium. As we age our bones become weaker, partly because we put out more calcium in our urine and partly because we absorb less from our diet. Also there is little doubt that old people who eat poorly get too little of both calcium and the vitamin D that is needed for its metabolism in the body. After the menopause women, especially, lose bone strength. This comes about as a result of the reduction in their oestrogen levels after the ovaries cease to provide them.
The problem of osteoporosis is a very real one. The number of hip fractures in elderly women is doubling every ten years and-as well as the suffering involved for the women themselves-the workload for the medical services that this represents is massive. One in four of all women over the age of 60, and half of all those over the age of 70, have osteoporosis severe enough to produce pain, a loss of height and a spinal deformity. One in ten women will break a leg by the age of 80 and a third of these will die of the complications. Half of those who could walk before the fracture will be permanently crippled. On top of all this there will be one third more women over the age of 65 in fifteen years’ time-so it amounts to quite a problem.
Unfortunately, osteoporosis is often diagnosed very late, usually after a fracture has occurred.
What causes it?
• Genetic factors. These undoubtedly play a part, but there is little one can do to prevent them.
• An inadequate diet. As mentioned above, many elderly people simply eat too little of everything and along with this become short of calcium, among other things. Studies in the US have found that the average middle-aged woman takes in only about 500 mg calcium a day. The recommended daily intake is about 800 mg, and many osteoporosis experts think this should be 1,300 mg for such women. Given that women around the menopause lose 3 per cent of their bone mass each year (and in some bones the figure is up to 8 per cent) it is easy to see how vital a plentiful calcium intake is. One cup of milk supplies 300 mg calcium and small, bony fish are good sources too.
• Inadequate vitamin D. As this vitamin is essential for the utilization of calcium in the body it makes sense to supplement the diet with it as well as calcium. Old people are often housebound and so get low on vitamin D which is naturally formed in the skin by the action of sunlight.
• Too little exercise. A four-year study of women aged 37-67 (average age 51) found that vigorous exercise stops bone loss in middle age. A non-exercise control group lost 2.4 per cent of their bone per year over the four-year period. In another study the same researcher was able to increase the bone weight of nursing-home residents (average age 81) by 2.3 per cent just by getting them to do exercises in a chair. A similar group who did not exercise lost 3.3 per cent of their bone mass. Walking on the spot also works wonders-you don’t even have to go out.
• Calcium supplementation should probably be started around the age of 30, according to experts in the field. Dolomite is a good calcium supplement available from health-food shops and chemists, and vitamin D is widely available too. An effervescent calcium drink is also available (Sandocal).
In a study at Kentucky State University, dicalcium phosphate (rather like bone meal) was given together with vitamin D to elderly women for about six months. After this time the bone density of more than half the women had gone up by 25 per cent. To be safe it makes sense to take 1 g of supplemental calcium a day.
Dietary sources of calcium include: dairy produce (but don’t overdo it because most dairy produce is rich in saturated fat); green vegetables; small fish (provided you eat the bones); watercress; and bread and other flour products. Dried skimmed milk is exceptionally high in calcium and low in fat.
• Take more exercise. Even doing arm- and leg-raising exercises three or four times a day for a few minutes in your chair or bed will help. If you are really keen you can attach weights to your ankles and wrists before exercising-use any sensible household object to hold or alternatively strap a can of food to each foot.
• Take sensible precautions generally. Most falls in the elderly occur at home from standing height, often getting in or out of bed or a chair. Half of all such falls occur as a result of the effects of ageing-poor muscle strength, weakness, poor posture, instability when standing, slow reflexes and poor vision. Many old people feel faint when they stand up (because their blood pressure falls quite dramatically) so the answer is to stand up slowly, especially when getting out of a bath or a warm bed. These effects are particularly obvious in diabetics and in those taking tablets for high blood pressure.
There are many hazards to old people around the house that increase the likelihood of their falling over and coming to grief. Many of these can easily be overcome with a little thought. Obviously it makes sense to plan your home so that you don’t fall over rugs, wires, telephone leads, slippery floors or difficult steps. Wear sensible, flat shoes, remove clutter from around the home, and have safety rails installed by the bath, the lavatory and the bed.
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