October 20, 2024 is World Osteoporosis Day.
As the old saying goes, sticks and stones can break your bones, but neglecting your bone health will harm you.
If it’s been a while since you’ve thought about your bones, we understand. Bone health is underestimated. But it is also very important. Let’s put it this way: you can’t do much without a skeleton.
It is especially important for women and those assigned female at birth to be proactive about bone health because osteoporosis, a disease that weakens and makes bones brittle, affects 10 million people in the U.S. and 8 out of every 10 of them are women.
The physical consequences of osteoporosis can be life-changing. Simple stretching, bending, even coughing can lead to a fracture or broken bone if you have osteoporosis. In fact, about half of all women People over 50 will break a bone at some point due to the disease.
Beyond breaks, osteoporosis can also have a significant impact on your mental health.
Osteoporosis and depression
In addition to physical problems, osteoporosis has been linked to serious mental health problems. Research shows that people with osteoporosis more likely to have depression compared to people who do not have osteoporosis. In 2022 study Of the majority of women, most participants with osteoporosis had depression (86.9%) compared to 15.4% in the group without osteoporosis.
Deborah T. Gold, Ph.D.professor emerita of psychiatry and behavioral sciences at Duke University Medical Center, has studied the connection between osteoporosis and depression for years. “When I started doing the research, we discovered that people [with osteoporosis] Those who suffered a fracture were limited in what they could do. It made them feel old (and it hurt them) and that led to depression,” Gold said. “I think in most cases depression is a result of the illness.”
Gold recalled a time when a study participant began sobbing while completing her osteoporosis questionnaire. “It just suggests how strongly it can affect you,” he said.
See: What you need to know about osteoporosis >>
Depression and osteoporosis
Some researchers believe that the connection between osteoporosis and depression may cut both ways. Depression may also be a risk factor for osteoporosis.
For one thing, research shows that depression can increase cortisol (the stress hormone) in the body, which can lead to bone loss.
Treatment for depression can also affect bone health. Some antidepressants have been linked to increased bone loss and increased risk of fracture. One review Serotonin reuptake inhibitors (SSRIs) were found to be associated with a decrease in bone mineral density. and a analysis Of 23 studies found that depression was significantly associated with bone loss and an increased risk of fractures.
Gold noted that risk factors such as smoking, sedentary lifestyle and poor diet can also contribute to both depression and osteoporosis.
Postmenopausal osteoporosis and depression
Although osteoporosis is a disease that can occur at any age, postmenopausal people are at high risk.
Estrogen (and lack of estrogen) has an impact on bones because estrogen plays an important role in maintaining bone structure. During menopause, when estrogen levels decrease, bones weaken. You are most at risk for osteoporosis after menopause when estrogen levels remain consistently low.
The fluctuating levels of estrogen that occur during the menopausal transition (perimenopause) also have an effect on the brain. In addition to mood swings, investigation shows that a decrease in estrogen affects serotonin levels (the feel-good hormones), which can lead to depression.
Read: In an aging United States, osteoporosis is a looming public health crisis >>
Prevention and self-care of osteoporosis
The connection between depression and osteoporosis is like the chicken or egg debate. While research is being done, it’s a good idea to inform your healthcare provider about your risk factors for both conditions, especially if you are going through menopause.
“[Osteoporosis and depression] They are both diseases and both can be treated,” Gold said. “I think, however, that for people who don’t have depression now, controlling osteoporosis will help them avoid depression in the future because osteoporosis makes them feel like they no longer have control. And that’s the kind of thing that can lead to depression.”
One way to keep osteoporosis at bay is through diet and getting the right amount of calcium and vitamin D. (Note: if you are taking a calcium supplement, take vitamin D along with it because your body needs vitamin D to absorb calcium).
Weight-bearing exercise (low-impact aerobics, dancing, walking, etc.) is also crucial for healthy bones and muscle strength. “Some people hate it, but if you understand how much it can help, you might invest more in it,” Gold said. According to science, one review discovered that exercise was an effective way to improve bone mineral density in people with osteoporosis.
In addition to a healthy diet and exercise, self-care options for osteoporosis may include:
- quit smoking
- Limit alcohol
- Take prescription medications for bone health.
- Protecting your home to prevent falls
- Maintain an active social life.
See: How to avoid falls in your home >>
Both osteoporosis and depression should be evaluated separately by different healthcare providers. Talk to your provider about how to get a bone density test (DEXA scan) to check your bones and how to get screened for depression if you’ve noticed changes in your mood.
“You know, like any other disease, it’s up to the individual to take responsibility,” Gold said. “And if women don’t take responsibility for themselves and their problems, no one else will.”
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