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October 20, 2024, is World Osteoporosis Day.
Because the previous saying goes, sticks and stones might 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. But it surely’s additionally actually necessary. Let’s put it this manner: You may’t do a lot with out a skeleton.
It’s particularly necessary for girls and other people 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 folks within the U.S. and eight out of 10 of these are girls.
The bodily penalties of osteoporosis will be life-changing. A easy stretch, bend — even a cough — may end up in a fracture or damaged bone you probably have osteoporosis. In truth, 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 also have a major influence in your psychological well being.
Osteoporosis and melancholy
Along with bodily issues, osteoporosis has been linked to critical psychological well being points. Analysis exhibits folks with osteoporosis are more likely to have depression in comparison with individuals who don’t have osteoporosis. In a single 2022 study of largely 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 Heart, has studied the connection between osteoporosis and depression for years. “After I began doing the analysis, we discovered that folks [with osteoporosis] who obtained a fracture have been restricted in what they may do. It made them really feel previous — and it harm — and that led to melancholy,” Gold stated. “I do suppose 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 might have an effect on you,” she stated.
Despair and osteoporosis
Some researchers suppose the connection between osteoporosis and melancholy can go each methods. As in, melancholy may also be a threat issue for osteoporosis.
For one, analysis exhibits melancholy can improve cortisol (the stress hormone) within the physique, which might result in bone loss.
Remedy for melancholy may additionally have an effect on bone well being. Some antidepressants have been linked to a rise in bone loss and better 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 resembling smoking, sedentary life-style and poor food plan may also 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 grow to be weaker. You’re most in danger for osteoporosis after menopause when estrogen ranges keep persistently low.
Fluctuating estrogen ranges that happen in the course of the menopausal transition (perimenopause) additionally affect the mind. Along with temper adjustments, research exhibits 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 hen or the egg debate. Whereas analysis is ongoing, it’s a good suggestion to inform your healthcare supplier about your threat components for each situations — particularly in case you’re going via menopause.
“[Osteoporosis and depression] are each ailments, and so they each will be handled,” Gold stated. “I feel, nevertheless, that for folks 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 type of factor that may result in melancholy.”
One solution to preserve osteoporosis at bay is thru food plan and getting the correct quantity of calcium and vitamin D. (Word: For those who’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 be essential for wholesome bones and muscle power. “Some folks hate it, however in case you perceive how a lot it might assist, you would possibly put money into it extra,” Gold stated. Per science, one review discovered that train was an efficient manner to enhance bone mineral density in folks with osteoporosis.
Along with a nutritious diet and train, self-care choices for osteoporosis can embody:
- 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 needs to be evaluated individually by totally different healthcare suppliers. Discuss to your supplier about getting a bone density test (DEXA scan) to examine your bones and learn how to get screened for melancholy in case you’ve observed adjustments in your temper.
“You recognize, like every other illness, it’s as much as the person to take accountability,” Gold stated. “And if girls do not take accountability for themselves and their issues — no one else will.”
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