October 20, 2024, is World Osteoporosis Day.
Because the outdated saying goes, sticks and stones could break your bones however neglecting your bone well being will harm you.
If it’s been awhile since you considered your bones, we get it. Bone well being is underrated. Nevertheless it’s additionally actually necessary. Let’s put it this fashion: You’ll be able to’t do a lot with no skeleton.
It’s particularly necessary for ladies and folks assigned feminine at start to be proactive about bone well being as a result of osteoporosis, a illness that makes bones weak and brittle, impacts 10 million individuals within the U.S. and eight out of 10 of these are girls.
The bodily penalties of osteoporosis could be life-changing. A easy stretch, bend — even a cough — may end up in a fracture or damaged bone in case you have osteoporosis. Actually, about half of all women over age 50 will break a bone in some unspecified time in the future due to the illness.
Past breaks, osteoporosis may have a big influence in your psychological well being.
Osteoporosis and melancholy
Along with bodily issues, osteoporosis has been linked to severe psychological well being points. Analysis reveals individuals with osteoporosis are more likely to have depression in comparison with individuals who don’t have osteoporosis. In a single 2022 study of principally girls, a majority of individuals with osteoporosis had depression (86.9%) in comparison with 15.4% of the group who didn’t have osteoporosis.
Deborah T. Gold, Ph.D., professor emerita in psychiatry and behavioral sciences at Duke College Medical Middle, has studied the connection between osteoporosis and depression for years. “Once I began doing the analysis, we discovered that folks [with osteoporosis] who acquired a fracture have been restricted in what they may do. It made them really feel outdated — and it harm — and that led to melancholy,” Gold mentioned. “I do assume usually melancholy is a results of the illness.”
Gold recalled a time when a research participant began sobbing as she crammed out her osteoporosis questionnaire. “It simply suggests how strongly it could actually have an effect on you,” she mentioned.
Melancholy and osteoporosis
Some researchers assume the connection between osteoporosis and melancholy can go each methods. As in, melancholy can be a threat issue for osteoporosis.
For one, analysis reveals melancholy can improve cortisol (the stress hormone) within the physique, which might result in bone loss.
Therapy for melancholy may additionally have an effect on bone well being. Some antidepressants have been linked to a rise in bone loss and higher threat of fracture. One review discovered serotonin reuptake inhibitors (SSRIs) have been related to a lower of bone mineral density. And an analysis of 23 research discovered that melancholy was considerably related to bone loss and an elevated threat of fractures.
Gold famous that threat components reminiscent of smoking, sedentary way of life and poor eating regimen may contribute to each melancholy and osteoporosis.
Postmenopausal osteoporosis and melancholy
Though osteoporosis is a illness that may occur at any age, people who find themselves postmenopausal are at excessive threat.
Estrogen — and a scarcity of estrogen — has an influence in your bones as a result of estrogen performs a giant function in sustaining bone construction. Throughout menopause, when estrogen ranges decline, your bones turn into weaker. You’re most in danger for osteoporosis after menopause when estrogen ranges keep constantly low.
Fluctuating estrogen ranges that happen through the menopausal transition (perimenopause) additionally affect the mind. Along with temper adjustments, research reveals a decline in estrogen impacts serotonin ranges — the texture good hormones — which might result in melancholy.
Read: In an Aging America, Osteoporosis Is a Looming Public Health Crisis >>
Prevention and osteoporosis self-care
The connection between melancholy and osteoporosis is just like the rooster or the egg debate. Whereas analysis is ongoing, it’s a good suggestion to inform your healthcare supplier about your threat components for each circumstances — particularly for those who’re going by way of menopause.
“[Osteoporosis and depression] are each ailments, they usually each could be handled,” Gold mentioned. “I believe, nevertheless, that for individuals with out melancholy now, getting management over osteoporosis will assist them keep away from melancholy sooner or later as a result of osteoporosis makes you’re feeling like you haven’t any management anymore. And that is the form of factor that may result in melancholy.”
One option to hold osteoporosis at bay is thru eating regimen and getting the correct amount of calcium and vitamin D. (Be aware: Should you’re taking a calcium complement, take vitamin D together with it as a result of your physique wants vitamin D to soak up calcium.)
Weight-bearing train (low-impact aerobics, dancing, strolling, and so forth.) can also be essential for wholesome bones and muscle energy. “Some individuals hate it, however for those who perceive how a lot it could actually assist, you would possibly put money into it extra,” Gold mentioned. Per science, one review discovered that train was an efficient means to enhance bone mineral density in individuals with osteoporosis.
Along with a nutritious diet and train, self-care choices for osteoporosis can embrace:
- Quitting smoking
- Limiting alcohol
- Taking prescribed drugs for bone well being
- Safeguarding your private home to prevent falls
- Sustaining an energetic social life
Watch: How to Avoid Falls in Your Home >>
Each osteoporosis and melancholy ought to be evaluated individually by completely different healthcare suppliers. Discuss to your supplier about getting a bone density test (DEXA scan) to verify your bones and easy methods to get screened for melancholy for those who’ve seen adjustments in your temper.
“You already know, like every other illness, it’s as much as the person to take accountability,” Gold mentioned. “And if girls do not take accountability for themselves and their issues — no one else will.”
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