Smoking and Osteoporosis
By the time you read this the UK smoking ban will be in place and any woman worried about the risk of osteoporosis at menopause will have reason to celebrate.
Many of the health problems caused by smoking and passive smoking are well known; namely heart disease, lung and esophageal cancer and chronic lung disease. Additionally, several research studies have identified smoking as a risk factor for osteoporosis and bone fractures.
Osteoporosis is a condition in which bones weaken and are more likely to fracture (break). Fractures from osteoporosis can result in pain, disability, and sometimes death. Osteoporosis is a major health threat for women, and, in addition to smoking, risk factors include:
- Being thin or having a small frame
- Having a family history of the disease or of fractures after the age of 50
- Being postmenopausal or having had an early menopause
- Having an abnormal absence of menstrual periods
- Using certain medications e.g. steroids
- Not getting enough calcium and other nutrients like vitamin D and magnesium
- Not getting enough physical activity
- Drinking too much alcohol
Osteoporosis is a “silent†disease: it can progress for many years without symptoms until a fracture occurs. Fortunately, it can be prevented and it is never too late to adopt new habits for healthy bones.
Cigarette smoking was first identified as a risk factor for osteoporosis more than 20 years ago. Recent studies have now shown a direct relationship between tobacco use and decreased bone density. Here’s a round up of what researchers have uncovered:
- The longer you smoke and the more cigarettes you consume, the greater your risk of fracture in old age.
- Smokers who fracture may take longer to heal than non-smokers and may experience more complications during the healing process.
- Significant bone loss has been found in older women who smoke.
- At least one study suggests that exposure to second-hand smoke during youth and early adulthood may increase the risk of developing low bone mass.
- Women who smoke often produce less oestrogen (a sex hormone) and tend to experience menopause earlier than non-smokers, which may lead to increased bone loss. This is also important for women aiming to conceive because smoking will push them towards the menopause quicker.
- Quitting smoking appears to reduce the risk of low bone mass and fractures.
To sum up, the best thing a smoker can do to protect her bones is to quit smoking and the best thing non-smokers can do is to stay away from smokers and smoky atmospheres; as the effects of passive smoking can be equally dangerous. In addition to avoiding smoking and places where people smoke the following self-help measures will also reduce your risk of osteoporosis:
Eat a well-balanced diet rich in calcium and vitamin D: Good sources of calcium include organic yogurts, dark green, leafy vegetables and sesame seeds. Also, supplements can help ensure that you get adequate amounts of calcium each day.
Vitamin D plays an important role in calcium absorption and bone health. Vitamin D can be obtained naturally through exposure to sunlight and through various foods and supplements. A good ‘bone’ supplement I use in the clinic which contains calcium, magnesium, vitamin D, zinc, boron and digestive enzymes is Osteoplus. Food sources of vitamin D include egg yolks and oily fish.
Exercise for your bone health: Like muscle, bone is living tissue that responds to exercise by becoming stronger. Weight-bearing exercise that forces you to work against gravity is the best exercise for bone. Some examples include walking, stair climbing, dancing, and lifting weights. Regular exercise such as walking may help prevent bone loss and will provide many other health benefits.
Avoid excessive use of alcohol: Chronic alcohol use has been linked to an increase in fractures of the hip, spine, and wrist. Drinking too much alcohol interferes with the balance of calcium in the body. It also affects the production of hormones, which have a protective effect on bone; and of vitamins, which we need to absorb calcium. Excessive alcohol consumption can also lead to more falls and related fractures.
Talk to your doctor about a bone density test: Bone mineral density (BMD) tests measure bone density in various sites of the body. These tests can detect osteoporosis before a fracture occurs and can predict your chances of fracturing in the future.
If you are a current or former smoker, you may want to ask your doctor whether you are a candidate for a bone density test. If you can get to the Tunbridge Wells clinic then you can come in for a bone ultrasound scan which includes a 30 minute consultation with dietary, supplement and exercise recommendations (for more information call 01892 515905).