Health Risks Osteoporosis
Based on your genetics, your genetic predisposition for Osteoporosis is
What does this mean?
Your genotypes indicate that you have a typical risk of osteoporosis.
How Is Your Genetic Risk Calculated?
2.57
This result is based on the SNPs(single nucleotide polymorphism)that are associated with Osteoporosis.
Risk Factors Can Influence The Risk of Developing Osteoporosis
Genetics are NOT the only risk factor for Osteoporosis.
Osteoporosis is believed to be caused by a combination of environmental, genetic and lifestyle factors. Now that you have learnt about your genetic risk, you can determine how aggressively you need to make lifestyle changes to reduce your risk.
The earlier in your life that you commit to living a healthy lifestyle, the more you can reduce your risk for or delay the development of Osteoporosis.
Family History
If your parents or grandparents have had any signs of osteoporosis, such as a fractured hip after a minor fall, there is an increased likelihood of developing osteoporosis.
Gender
Women over the age of 50 are the most likely people to develop osteoporosis. The condition is 4 times as likely in women than men. Women's lighter, thinner bones and drastic decrease in estrogen are part of the reason they have a higher risk.
Age
Your bone density peaks around age 30. After that, you’ll begin to lose bone mass.
Bone Structure and Body Weight
Petite and thin women have a greater chance of developing osteoporosis. One reason is that they have less bone mass to lose than women with more body weight and larger frames. Similarly, small-boned, thin men are at greater risk than men with larger frames and more bodyweight.
Suggested Lifestyle Changes
Dietary Recommendations:
- Have a balanced diet with plenty of fruits and vegetables, adequate dairy (calcium), and protein.
- Increase the intake of nuts and whole grains to increase the intake of minerals essential for bone health such as magnesium, copper, phosphorus, and more.
- Limit the intake of food with high refined sugar content such as soft drinks and fast food. It may impair calcium and magnesium uptake as well as accelerate calcium excretion.
- Make sure you have a sufficient intake of calcium. Good sources of calcium include low-fat dairy products, dark green leafy vegetables, canned salmon or sardines with bones, soy products (tofu), calcium-fortified cereals, and orange juice.
Lifestyle Recommendations:
- Stop smoking and reduce your alcohol intake, as it may prevent the lowering of your bone mineral density (BMD).
- Get at least 20 to 40 minutes of daylight exposure to support natural vitamin D production. Low sunlight exposure has been found to contribute to bone loss.
- Maintain a healthy body weight to reduce load stress on the bones.
- Consult a medical professional in the event of recurrent pains. Neck, wrist, and back pains are early signs of micro-fractures due to osteoporosis.
Exercise Recommendations:
- Incorporate load-bearing exercises such as resistance training regularly. Muscular stress on the bones stimulates bone repair which increases bone density and strength.
- Examples of load-bearing exercises include swimming, weightlifting, boxing, and competitive sports.
- Consult a physical trainer to ensure safe and adequate training intensity is applied.
Result Explanation Recommendations:
- Strengthening the muscles with weight training will support and protect your joints. If your joints are painful or swollen it is recommended you take a rest day or two in between workouts.
- Practice proper exercise techniques to avoid excessive joint stress. Consult a physical trainer to ensure proper form.
- Low-impact aerobic exercises are lighter and easier on your joints, for example walking, bicycling, swimming. Try not to strain your joints.