Sample Quiz sheet and Discussions Points sheet
Session 3 Osteoporosis quiz sheet
1) Which type of chocolate bar shows the difference between healthy bones and brittle bones best?
2) At what age are your bones at their strongest? – their Peak Bone Mass?
3) Roughly how many people develop osteoporosis as they get older?
Women one in __?
Men one in __?
4) What might make you more likely to have brittle bones as you get older?
5) How may you know that your bones are getting too thin?
6) What are the long term effects of Osteoporosis?
7) What is the best way to protect your bones from middle age onwards?
8) What advice would you give to your children or other people you know - about helping their children build strong and healthy bones through childhood and as teenagers?
Session 3 Osteoporosis quiz sheet - discussion points
1) Which type of chocolate bar shows the difference between healthy bones and brittle bones best?
Although chocolate with air bubbles in it shows the fragility a chocolate covered honeycomb bar is a perfect illustration! (The chocolate is not strictly necessary here! - and a bag of honey comb pieces would be fine.)
Break one open in the middle – and show the solid “bone” at the edges – and the more open “bone” in the middle.
Which is stronger?
The solid bone at the side – not the “osteoporotic” bone in the middle. (Perhaps the model honeycomb bar - and maybe a few others, can then be shared out in the group! )
2) When are your bones at their strongest? – their Peak Bone Mass?
Age 25 - 35
3) Roughly how many people develop osteoporosis as they get older?
Women one in 4
Men one in 12
4)What might make you more likely to have brittle bones as you get older?
Being a woman!
Women are 3 times more likely to get osteoporosis than men.
Thinning of the bones is much more rapid at the time of, and just after, the menopause for some women. They lose calcium more quickly as the level of oestrogen in their body drops.
Other things that can increase your risk include;
early menopause – before age 40
long term treatment with corticosteroid tablets ( inhalers probably fine)
family history of broken bones from mild accidents - or “Dowager’s hump”
if you have broken a bone after a minor fall or bump
long times in your life without monthly periods due to Sport or Anorexia
past or present heavy smoker or drinker
low calcium diet, immobility and very low exposure to sunlight
5) How may you know that your bones are getting too brittle?
There are no early symptoms of thinning bones – so check possible risk factors and see your GP if you think you are at risk at the time of the menopause, when bone can be lost quickly.
Your doctor can arrange a bone density scan to check how solid your bones are.
If they are definitely brittle they will recommend treatment which may be HRT if you are in the menopause years as it is the most effective.
If they show very early thinning they will recommend exercise, healthy eating with plenty of calcium, or calcium tablets – and a repeat bone density scan in a couple of years.
Any woman who has a fracture aged 45 or over should discuss having a bone density scan - as a normal Xray will not necessarily show early thinning of the bones.
Some women develop osteoporosis with no risk factors at all - so it’s really important for women to eat well and exercise during and after the menopause.
6) What long-term damage can osteoporosis do?
Thin bones can break more easily and eventually may not heal fully at all leading to serious loss of mobility.
Collapsing of the spine vertebrae can lead to a “Dowager’s hump” – with increasing upper back pain and chest problems as the lungs are affected.
Most people lose some height in their 70’s and 80’s - but if you feel you are losing height early, or very quickly, do ask for a bone density scan and referral to an Osteoporosis Centre if needed.
7) What is the best way to protect your bones from middle age onwards?
Daily exercise, taking your weight on your feet, as this stimulates the hips and leg bones to strengthen. Eg. Walking, jogging, dancing, tennis etc. Upper body exercise is also needed to strengthen other bones. Swimming does not strengthen the bones quite as much – but does to some extent, and is excellent for suppleness and relaxation, and for stamina and muscle strength - if you swim hard for at least 20 minutes several times a week!
Healthy mixed diet including plenty of calcium-rich foods such as low fat milk and dairy products (milk, cheese, yogurt etc) canned fish with the bones, nuts, sesame seeds, and dark green leafy vegetables.
You can take calcium supplements if you are in, or through, the menopause.
Vitamin D is also needed to activate the calcium – from oily fish, eggs, milk and fortified margarine – and from sunlight.
Avoid heavy smoking and drinking - as these can reduce the body’s uptake of calcium.
Use HRT or other medical treatments for osteoporosis if recommended by your GP or Osteoporosis specialist if your bones are definitely getting too thin.
8) What advice would you give to your children or other people you know - about helping their children build strong and healthy bones through childhood and as teenagers?
Healthy high calcium diet as above.
All children are now recommended to have an hour’s physical exercise daily – which will develop strong healthy bones and also greatly reduce their risks of getting obesity and diabetes.
As the results of further research may change advice in the future - for a selection of leaflets on HRT, risks and benefits and osteoporosis see websites below.
Menopause Matters
Information, magazine, books, leaflets etc. www.menopausematters.co.uk
No phone
Women’s Health Concern
Wide range of ideas on women’s health and menopause
tel 01628 478473
The Menopause Exchange
Independant magazine and other useful information
www.menopause-exchange.co.uk
tel 0208 4207245
The British Menopause Society
Mainly for medical professionals
Daisy Network
Information and activities for women with premature menopause
National Osteoporosis Society
Helpline 0845 450 0203
