Proper posture won’t prevent osteoporosis, but it can lessen the affects, according to Lorrayne Mastrangelo, a physical therapist at Southern Maine Medical Center in Biddeford.
Friday, Mastrangelo presented a program on osteoporosis to the Women’s Educational & Industrial Union at the Dyer Library in Saco. Osteoporosis is often called “the silent disease” because it occurs without symptoms, until the bones in the body weaken to the point of fracturing easily.
Osteoporosis is a bone disease in which the bones lose mass, deteriorate structurally and become extremely fragile and susceptible to fractures. Any bone of the body can be affected, but the spine, hips and wrists are of special concern.
It is estimated that 55 percent of people over the age of 50 are at risk for osteoporosis. Statistics show that 80 percent of people with osteoporosis are women.
“By the time we, or our doctors, become aware of it. Osteoporosis is already well-defined and there are noticeable effects,” Mastrangelo said. For those with the bone disease, she said “something as simple as a sneeze or a cough can cause a spontaneous fracture.”
While there are no symptoms of osteoporosis, there are a few indicators, including loss of height and stooped posture. “You’ll often hear people say ‘I used to be five feet, four inches, and now I’m only five feet,'” Mastrangelo said.
While not everyone who experiences height loss as they age has osteoporosis, if you notice a significant reduction in your height, it might be worth getting a bone density test, she said.
There are certain risk factors for developing osteoporosis, including a personal history of a fracture or broken bone after the age of 50; a loss in bone mass; family history of osteoporosis; being very thin and having a small frame; estrogen deficiency; low lifetime intake of calcium; sustained vitamin D deficiency; inactive lifestyle; smoking; excessive use of alcohol; and being Caucasian or Asian.
The only way to detect osteoporosis is by having a bone scan. These days a bone density test can be administered to just a finger, wrist, or heel. More traditional methods of testing bone density include a total body scan, or measuring the bone mass in the hip or spine.
Mastrangelo said that early detection of osteoporosis is important, because once it has been diagnosed preventative measures can be taken to avoid a hip fracture or spinal injury.
She said women could help prevent osteoporosis by exercising regularly; particularly doing weight bearing and strengthening exercises. Mastrangelo said that while getting out and walking is good for overall health, it might not be enough exercise alone to prevent osteoporosis.
Also, exercise such as water aerobics or swimming don’t benefit the bones, because the water bears all of a person’s body weight. Any exercise that helps build muscle mass will help build bone mass, Mastrangelo said.
She said good posture is of prime importance because it can help minimize the effects of osteoporosis. Practicing good body mechanics is also important to preventing an unnecessary fracture or fall.
Mastrangelo said good posture includes lifting the breast bone, keeping your head erect and looking straight ahead, trying to keep your shoulders back, instead of allowing them to become rounded, and tightening your abdominal and buttock muscles, when walking.
She said in order to pick something up off the floor, you should not lean over, because that could cause a spine fracture, instead you should squat, kneel or sit on a chair or low stool.
Mastrangelo also said older people, or those with diagnosed osteoporosis, should tie their shoes by sitting in a chair and placing their foot on a step stool, box or another chair. When carrying groceries, the bags should be held close to your body.
She also said that making several trips with grocery bags, instead of just one or two is much better. When unpacking the bags, put them on the kitchen counters and not on the floor. When doing housework, or other tasks, Mastrangelo said you should face the work directly to avoid twisting.
When vacuuming, sweeping or raking, stand with your feet shoulder width apart, and put one foot slightly in front of the other, rocking back and forth with the swinging motion. This also helps prevent twisting, which could injure your spine or hip.
Mastrangelo said when reaching for something, you should use both arms. She said it might be worth re-organizing kitchen cabinets, closets and other shelves, to put the heaviest stuff on the bottom and the lightest stuff on the top.
She said there are several keys to preventing falls, including removing all throw rugs and clutter from the floor, making sure there is good lighting in stairwells and hallways, installing grab bars in the bathroom, wearing sturdy shoes and taking things slow.
For more information on osteoporosis go online to the National Osteoporosis Foundation at www.nof.org.
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