Bone Health & Osteoporosis: What can you do about it & what supports are available to you?

Peak bone mineral density is acquired on average by age 20-23 in males & 19-20 in females.

So what we do in the lead up to this with respect to activity and nutrition is really important in maximising the acquisition of bone mineral density. Why does this matter? Essentially, it puts you in a better position in the long term, as after this point bone density begins to decline.

(Kracklick & Zemel, 2020)

 

However, there is a lot you can do in terms of nutrition, lifestyle and activity to reduce the rate of decline of  bone mineral density. This applies to both prevention and management of osteopenia and osteoporosis.

 

You may be asking at this point, but how relevant is this to me?

 If any of the following is true for you it might be time to engage in a conversation with your GP or relevant allied health clinician.

 

Risk factors for low bone mineral density, osteopenia & osteoporosis

  • Sarcopenia/ loss in muscle mass

  • Low Ca2+ ,vit D or low/high protein intake

  • Onset of menopause or hysterectomy (particularly if <45 y/o)

  • Diagnosed with celiac, inflammatory bowel disease or cancer

  • Going through/completed chemotherapy

  • History of inactivity, excessive alcohol consumption or smoking

  • Long-term use of corticosteroids (3-6 months onwards)

  • Unexplained, repetitive stress fractures

  • History of disordered eating or female athlete triad

  • Hypogonadism (low testosterone in males, estrogen in females)

  • Diagnosis of chronic liver disease, chronic kidney disease, rheumatoid arthritis or hyperparathyroidism

 

What can you do to promote optimal bone health?

  • Talk to your GP first about appropriate interventions for the management of your bone health

  • Talk to a dietician to ensure adequate micro- and macro-nutrient intake, alongside global nutritional considerations

  • Strength training to promote muscle development and multidirectional bone loading

  • Engage with weight-bearing or impact loading activities (i.e. Jogging, stomping, tennis, dancing)

    • Research indicates that walking alone provides inadequate stimulus for bone loading

    • Talk to an exercise physiologist for recommendations to safely and effectively engage with strength training and impact loading activitie

Medicare Rebates;

  • If you have been diagnosed with:

    • Osteoporosis you may be eligible for an EPC, providing Medicare rebates for relevant allied health services (i.e. exercise physiology, dietetics)

    • Osteoporosis (t-score -1.5-2.5), a malabsorptive disorder (i.e. Coeliac) or experienced fractures/broken bones with minimal trauma you may be eligible for bone mineral densitometry scans every 2 years

    • Osteoporosis (t-score below -1.5) you may be eligible for bone mineral densitometry scans every 5 years

  • You may be eligible for annual bone mineral densitometry under the following conditions:

    • >4 months treatment of prednisolone or corticosteroid treatments

    • Hypogonadism in males (low testosterone) and females (low oestrogen)

    • Chronic liver disease, chronic kidney disease, rheumatoid arthritis or hyperparathyroidism

For more information go to:

http://www9.health.gov.au/mbs/fullDisplay.cfm?type=note&qt=NoteID&q=DN.1.18

 

Kralick, A., & Zemel, B. (2020). Evolutionary Perspectives on the Developing Skeleton and Implications for Lifelong Health. Frontiers In Endocrinology, 11. doi: 10.3389/fendo.2020.00099

 

EducationGuest UserTash Bohmert