Women’s bone and joint health quiz

Women are particularly at risk for developing osteoporosis, especially during and after menopause. This is because estrogen plays a role in keeping bones healthy. After menopause, women’s estrogen levels decline and women can experience rapid bone loss at a rate of 2 to 5 per cent for the first five to 10 years after menopause.

Osteoporosis and osteoarthritis are two different conditions. Osteoporosis is a bone disease while osteoarthritis is a disease of the joints and surrounding tissues. If you have been diagnosed with both diseases it is important to manage both and consult your health-care team to understand more about your diagnoses.

“Weight-bearing” exercises are any exercise that works the muscles and bones against gravity. “Weight-bearing” exercises include weightlifting, stair climbing, tennis, walking, jogging and dancing. Swimming is not a weight-bearing exercise but is still good for your cardiovascular health and it strengthens muscles. Weight-bearing exercises have been shown to greatly benefit bone health. Ask your doctor before you begin a new exercise routine and visit Women’s Health Matters for more tips on successfully starting a healthy exercise regime.

Osteoporosis Canada recommends women over 50 get 1,200 milligrams of calcium per day total from diet and supplements. Women ages 19-50 – including pregnant and lactating women – should consume 1,000 milligrams. Calcium is essential for building strong bones during childhood, for maintaining bone density in adulthood and reducing the risk of fractures as we get older. Getting the right amount of calcium is important at every age.

Vitamin D is also essential for bone health because it helps your body absorb calcium. Osteoporosis Canada recommends that women 19-50 (including pregnant and lactating women) get 400 to 1,000 international units (IUs) of vitamin D daily. Women over the age of 50 should get 800 to 2,000 IUs of vitamin D daily. Unfortunately, there are few sources of vitamin D available naturally in food so women should strongly consider taking a vitamin D supplement.

Osteoporosis is sometimes referred to as a “silent thief” because it usually has no symptoms. Yet approximately one in four women and one in eight men over the age of 50 have been diagnosed with this condition in Canada. Osteoporosis often does not get diagnosed until after a painful fracture has already happened. Talk to your health-care team about your bone and joint heath concerns and visit the Women’s Health Matters site for more information.

According to the Arthritis Society of Canada, 4.6 million Canadians aged 15 years or older suffer from arthritis. Arthritis – which includes over 100 different conditions – can affect Canadians of all ages including children and youth. If you are experiencing symptoms, early diagnosis and treatment are important to prevent disability and improve quality of life. Learn more about bone and joint health on the Women’s Health Matters website and talk to your healthcare team about your concerns.