How can technology increase your risk of developing osteoporosis? Well it’s not the use of technology itself that increases the risk of osteoporosis, but the sedentary life style that is a by product of using technology. In an educational article on the Medical News Today website it was predicted that osteoporosis would increase because people are living longer and have a lead a more sedentary lifestyle now than ever before. This was based on a 2009 study in Europe and if anything there are more people forced into a sedentary now than 5 years ago as technology is so much more part of everyday working and personal life.

Sitting down for long periods of time and not exercising on a regular basis does not encourage bone health and increases the risk of osteoporosis. Typically children spend more time watching TV, playing video games or sitting using the computer than they do playing outside and in physical activity generally. Bones are still growing and developing strength during childhood and bone density peaks around the age of 25. Physical exercise and a calcium rich diet during this period is essential for healthy bones.

After the age of 25 physical exercise and diet continues to play an essential role in maintaining bone density and strength. Bone healthy living as a lifestyle habit and choice is important reduce bone loss in an adult’s later years.

If you spend a lot of time sitting down using technology as part of your work life or even recreational life, then scheduling some daily exercise is a way to bring balance against the detrimental effects of a predominantly sedentary lifestyle.

If you are a parent, make sure your children have a balanced lifestyle in relation to using technology and having physical activities and exercise. . At school children are probably sitting for majority of the school day so when they are at home physical activity is important for their bone health as well as health in general.

Symptoms

In the early stages of osteoporosis, people usually do not experience any pain, nor do they have other symptoms that might alert them that a problem exists. The symptoms generally become noticeable once the bones have already weakened.

• Stooped posture
• Loss of height over time
• Fracture of the vertebra, hip, or wrist (or other bone)
• Back pain (the result of a fractured bone or collapsed vertebra)

Because the symptoms of osteoporosis are so vague and do not become obvious until the disease has reached an advanced stage, doctors recommend that people have bone density screenings if they fall into certain categories.

1. Postmenopausal women who have at least one risk factor for osteoporosis
2. Women who experience early menopause
3. Women over the age of 65 and men older than 70, regardless of risk factors
4. Postmenopausal women who recently stopped taking hormone therapy
5. People over the age of 50 who have a history of broken bones
6. Men between the ages of 50 and 70 who have at least one risk factor for osteoporosis
7. Taking certain medications that are associated with an increased risk of developing osteoporosis (including prednisone, anti-seizure drugs, and aromatase inhibitors)

Causes and Risk Factors

Scientists are not sure of the exact cause of osteoporosis, but they are certain that the normal bone remodeling process becomes disrupted when the disease occurs.

The likelihood of someone developing osteoporosis depends upon how much bone mass that person obtained through their 20s, as well as how rapidly they start to lose it later on in life. Accumulated bone mass peaks at about age 30, so the more bone mass a person has by the age of 30, the less likely they are to develop osteoporosis later on.

The strength of a person’s bones depends on the size and density of the bones. Bone density is based on the amounts of calcium, phosphorus and other minerals that bones are made up of, and when the bones become deprived of any of those minerals, they start to lose their internal strength.

The following risk factors can contribute to increasing a person’s likelihood of developing osteoporosis. These are risk factors that cannot be changed or controlled:

• Family history
• Race (Caucasians and Asians are at an increased risk)
• Being female
• Body frame size (people who are extremely thin or who have small frames are at an increased risk of developing osteoporosis)
• Medical conditions that affect bone strength

These risk factors can be controlled or changed:

• Tobacco use
• Low calcium intake
• Sedentary lifestyle
• Eating disorders
• Consuming excessive amounts of alcohol

Jamell Andrews is a well accomplished author and contributes many of her articles to the popular site Natural-Health- Journals.com. She also believes in the many uses of all natural gripe water for babies with acid reflux.

Magnesium is also highly ranked  in  importance for the body  to function properly.  Magnesium is needed in the body primarily for bones, muscles and the nervous system. However, it is used in more than 300 different important biochemical reactions in our bodies and is absolutely essential for health and wellness.

Research indicates that deficiencies in magnesium contribute to a long list of common disorders including osteoporosis.  Magnesium is depleted from the body by high consumption of soft drinks, alcohol, animal fats and sugar as well as some prescription drugs. Unfortunately water, including bottled water, is also lacking in magnesium.

Dr Tony Vendryes author of “An Ounce of Prevention Especially for Women” writes

Magnesium corrects osteoporosis

It may not be more calcium that you need for strong bones, but magnesium. Although the recommended daily allowance for calcium has been doubled and western women have increased their calcium intake, osteoporosis has increased instead of going down. Magnesium deficiency alters calcium metabolism resulting in osteoporosis. Research studies show that calcium plus magnesium supplementation improves bone density. Magnesium is very important in preventing osteoporosis.

Eating magnesium rich foods, such as almonds, fruit and vegetables, as well as taking a magnesium supplement is recommended to help  prevent osteoporosis. Magnesium can also be absorbed through the skin by soaking a bath of Epsom Salts, and also is available in a spray form.

Some diseases that can contribute to osteoporosis are:

Cushing’s syndrome

Hyperthyroidism

Sex hormone deficiency in both men and women

Malabsorption syndrome

Type 1 diabetes

Turner syndrome

Spinal cord injury

In addition to medical conditions, some medications can increase the risk of developing osteoporosis. In particular the class of drugs referred to as glucocorticoids have significant damaging effect on the bone. However, here are other medical treatments that also can have a damaging effect on bones. These are looked at in more detail in The Osteoporosis Book.

In order to minimize the harmful effects of these medications and medical conditions talk to your doctor about important diet and lifestyle recommendations. There are three main areas in particular to pay attention to.

1. It is important to make sure that you are taking sufficient amounts of calcium and vitamin D by eating a calcium rich diet as well as  taking supplements.

2. Participating in regular physical activity is also important. Physical activity, especially weight-bearing and weight-resistance exercises, builds and maintains strong bones. Walking is an ideal exercise for bones.

3. Avoiding activities that increase the risk of bone loss. Smoking is known to contribute to bone loss and increases the risk of osteoporosis in both men and women. Decrease your consumption alcohol and caffeine both of which increase the loss of calcium from the body.

Because osteoporosis is not always visible, other people can misunderstand your actions or choices. It can be frustrating when you want to help lift bags of groceries or hug your children, but you know that some activities may not be wise. You may not be able to do things you used to like to do. Maintaining your self-esteem, independence and quality of life are important.

The event, entitled Osteoporosis Love Your Bones Forum, began with a talk from  the guest speakers Gwen Ellert, RN, MEd, Alan Low, PharmD, CCD, and John Wade MD, FRCPC . After the presentation  a question and answer period was held with the co authors of The Osteoporosis Book as the panel.

The Love Your Bones forum was well attended and the audience found the session to be extremely informative. The speakers were able to speak about osteoporosis from the perspective of their different areas of medical expertise which was  informative and brought balance to the forum discussion.

A first step in finding out whether you are  at risk of osteoporosis is to take a fracture risk assessment. This can be done by reading The Osteoporosis Book and carrying out the risk assessment, or by going on the Internet to use a risk assessment calculator.

If you think you are at risk of having the disease, you can go to your doctor and ask to be assessed for a diagnosis of osteoporosis. Among other tests the doctor will give you a bone density assessment.  After testing the doctor will be able to tell you if you have osteoporosis or not.

A strong indicator which identifies  the possibility that you may have osteoporosis would be if you have already fractured a bone from doing very little. So if, for example, you fractured your wrist, your hip, or any bone from a small fall when you were not moving fast, or fell from standing height , you may have osteoporosis and should be assessed by your doctor. Another example would be if you fractured a rib or your spine from a hug with a family member, or when you turned round to look behind you, you should see your doctor to determine if you have osteoporosis.

When not sleeping, try to move around as much as possible, about every half hour.  This not only prevents stiff and sore joints and muscles, it also prevents blood clots from developing in your legs.

Spending a few moments getting some exercise and doing stretching at regular intervals will also help to keep away stiffness.

Here are some suggestions of ways you can keep moving and do simple exercises to keep soreness to a minimum.

1) When the aisles are not busy you can request permission from the cabin crew to walk or

stand in the aisle or galley area so that you can do some stretching exercises that are safe for you.

i)        Walk up and down the aisles but be sure you are steady on your feet and holding on to the backs of seats so you don’t fall.

ii)      Perform stretches at the ends of the aisles or in the galley areas.  Again, steady yourself to make sure you don’t lose your balance and fall.

2) If you cannot exercise in the aisles, you may stretch in your seat as follows:

i)        While sitting  pull in your tummy and circle your wrists and ankles

ii)      Point your toes up and down to stretch your lower legs

iii)    Contract and relax your thigh (quadriceps) muscles

iv)    Lift your knees up one at a time and push them back down with your hands to work your hips and lower back

v)      Move your shoulders forward and back and then in a circle.

By being proactive in moving your body with simple exercises during your trip you can travel without experiencing negative effects to your body and enjoy the journey.

The old saying “Getting there is half the fun” can be true, especially if you are properly prepared.  Consider these suggestions for your trip to and from your holiday destination. If you have osteoporosis and plan to travel make note of these preparation tips

1) Prepare well – A good night’s sleep is essential before traveling. Wear comfortable, loose-fitting clothing and carry a light sweater to adjust for a cool aircraft, bus or train. Pack essentials, such as medications in their original containers, contact lens supplies, an extra pair of glasses, and a small flashlight or book light in your carry-on.  You can get up-to-date government information on what you are allowed to bring on the plane in your purse or carry-on bag, by checking the internet at the http://www.tsa.gov site.

2) Do not lift! – Remember that this is the time to be aware of every movement. You will be in unfamiliar surroundings and may be distracted, in a hurry and impatient. This is the time to slow down and do it right. A broken bone can quickly spoil a trip. Budget for extra time.  Also budget for the fact that you may need to pay or tip for help if you need it and remember that it is only a small fraction of the cost of this wonderful trip.  Be sure the people who are helping you with your luggage are legitimate.

3) Walking to gates – Airports often require long walks from gate to gate or gate to baggage pick-up.  If you are uncertain about your ability to walk long distances, request wheelchair assistance in advance. You can always decline it when you arrive, but it may be very helpful if you find yourself stiff and sore after a long flight or if the destination airport is larger than you imagined with long distances from gate to gate.  You may also arrange for ‘pre-boarding’ so that you can request assistance with your carry-on bag and get settled into your seat before other passengers board. This also shortens the time you will be standing in a line-up while boarding the plane.

4) The Carry-on Bag

When flying, be aware that some flight attendants will not help you lift your carry-on bag into the overhead compartment for fear of injuring their back. Other travelers around you will almost always assist you instead, but you may need to explain why you are asking.  Remember – osteoporosis is the silent disease which is usually not visible – so don’t be shy to ask your co-travelers for help.

5) Other Considerations

a)      Book an aisle seat so you can more easily get up every half hour to walk and do your stretching exercises.

b)      Drink lots of water and be aware that coffee and alcohol may dehydrate you further.

c)       Protect your back while sleeping. You may want to bring along a back support or purchase pillows or blankets on board. A well placed pillow or two can make all the difference during a long flight or ride.

d)     In addition, a well fitted bean bag neck pillow or traveler’s pillow will support your neck as you sleep in a seated position. Some airlines sell inflatable pillows but these may not be as supportive or as comfortable as the one you purchase from your home health care supplier.

e)      Depending on your height it may help to rest your feet on a raised surface, such as your carry-on bag or purse, to better align your hips and knees.

f)       You may want to bring an IPod or MP3 player with music or stress reduction tapes.

g)       If you need heating rubs to relax your muscles try to bring unscented items. Co-travelers may have allergies to scents and you may not be permitted to use anything scented by the airline, rail or bus line. Unscented creams and massage oils are a good choice.

It is never too early to start making a detailed list of the things you will need to make your trip as easy and enjoyable as possible. You should also maintain a file of important papers, contacts, identification and travel documents.

We become so accustomed to our daily routines that we don’t notice what we habitually use until our environment changes. Take note of your routines and the items you typically use. List these items and plan how to pack them so that they will be easily accessible to you on your trip.  Are there special items that you use to help you in the kitchen, bedroom, bathroom or the car? Some of the points below may trigger your memory:

1) Mobility aids – Do you need a cane, walker, or wheel chair all the time or just when you need to walk long distances such as in an airport, or a bus or train terminal?

Most airports and some other travel companies will provide wheelchair and other mobility services within their terminal for travelers who cannot walk long distances.  Contact the airline, bus or train line in advance if you need this temporary service.

If you need a mobility aid all the time, consider bringing your own. You should contact the travel-line ahead of time to ensure that they can accommodate your mobility aid, especially if it is a walker or wheelchair, because larger aids will require some form of storage while you travel.

If you do not need a mobility aid but you tire easily, consider bringing along a fold up cane or light weight folding chair, as tourist attractions often have long waiting lines.  These items are available in home healthcare supply stores and/or in camping stores (which also have light weight clothing and other accessories for travel).

Do you maintain your independence by using aids, to reach, pick-up, shower, or bathe?  If yes, don’t forget to bring your reachers.

2) Back and neck supports – if you are planning a long flight or a long bus or train ride and you suffer from back or neck pain, consider bringing along a portable back support that will fit into the seat of the plane or bus, and a curved travel pillow to support your neck.  These can be found in almost any home healthcare supply store.

3) Flash light – A pocket flashlight may help you see where you are walking on unfamiliar streets or in an unfamiliar room. A small flash light or book light can also be helpful when reading a book or menu in low level lighting. Remember to take extra batteries.

4) Shoes and hip protectors – regardless of one’s general health or fitness level, every traveler needs a sturdy, comfortable pair of shoes. Shoes and sandals should have low heels and a rubber sole with a good tread.  They should not be able to slip off your feet.   You don’t want to spoil the time you have at your dream destination with sore feet, nor do you want the added risk of slipping or turning an ankle on cobblestone streets or uneven ground. Good shoes and possibly hip protectors will provide an extra layer of protection.

5) Medications –

a)      Make sure you pack an adequate supply of all your medications, vitamins and supplements. You must carry your medications in their original, labeled bottles and packaging. Your pharmacist may be able to give you smaller labeled bottles if you need them.

b)      If you take a large number of medications and they are difficult to organize, ask your pharmacist if he or she will put them in a labeled blister pack for your trip.  Your pharmacist may also include your vitamins and supplements in the blister pack so you don’t have to carry extra vitamin bottles.  Pharmacy labeled prescription medications will help you get through customs much more easily than unlabeled containers of “mystery” pills.

c)      A note from your doctor may also help ensure easy passage for you and your medication through security and customs checkpoints, especially if you require the use of controlled substances, such as sleeping pills or narcotic pain killers or need to carry needles for injectable medications such as insulin or Forteo.

d)     You need to pay special attention to liquid medications.  Without proper identification – the original prescription label and that note from your doctor – liquid medication may not be allowed through customs.

e)      Does your medication need to be kept cool?  Take it along in a small cooler with an ice pack.  On the plane, you may be permitted to put your medication in a refrigerator while you re-freeze your ice pack in the plane’s freezer. Make sure you ask the airline ahead of time, if they offer that service. Most hotels will offer you a small refrigerator.

f)       You should carry all of your medications with you in your purse or carry-on bag.  This eliminates any problems in the event that you are delayed for hours or days or your luggage is lost.

g)      Be sure you have enough medication for the duration of your trip plus a few days’ extra medications in case there is a change to your travel schedule

h)      Make a list with the names, addresses and contact information of all your doctors, family members and pharmacist to carry with you. Also bring a brief medical history with you, including a list of any allergies you may have. Don’t forget to bring along any medic-alert information you may have.

6) Insurance and emergency contacts – Carry your insurance coverage details and contact information with you and leave a copy with a friend or relative at home. Arrange to have someone whom you will contact if your ticket, passport or wallet is lost or stolen. Remember that telephones in other countries may work differently than in Canada, so be prepared. You may wish to carry the contact information for the Canadian Embassy of the country you are visiting.

Baggage – travel as lightly as possible. You may want to use (and pay for) two lighter bags instead of one heavy one. Use bags and carry-ons with wheels and long pull handles as they are easier to manage.