Jenny Hi everyone, I hope that you are all having a fantastic week so far. I thought that I would chat about MS and bone health in this blog post as it is particularly pertinent to me as someone who just broke a bone!
For those that don’t yet know, I had a fall a few weeks back and managed to break my collarbone; I knew that I had done it right away as I actually broke the same bone twice as a teen. I have to say that dealing with my MS symptoms – and, in particular, my poor mobility – and a broken right collarbone is not fun. It has made me realise just how much I rely on my arm to walk more easily and do all the simple things that I took for granted, like brushing my teeth and making a sandwich!
The Link Between Bone Health and MS
Losing bone density is a natural part of the ageing process, but MS can make us even more susceptible. According to the MS Trust, lower bone density – which may occur as a result of reduced mobility in some of us with MS – may lead to osteoporosis, a health condition that weakens bones and makes them more liable to fractures and breaking:
Your bones are constantly repairing and renewing themselves, in response to a complex set of biochemical and physical triggers. The inflammation caused in MS may affect this process. If you have problems with mobility or weight-bearing, your bones might not get the signals to keep them strong and will weaken over time. If you can exercise or stay active, you will help to reduce your risk.
– MS Trust
Bone Health and Hormones
Woman lose bone density quickly after starting the menopause and this makes them more likely to develop osteoporosis than men, particularly if they start the menopause early (under age 45). As someone who has had her hormone levels affected by chemotherapy as part of my HSCT treatment, I was aware that I fit into this camp and asked my GP if I was able to have a bone density scan, which I actually had yesterday. This is a simple scan where the radiographer measured my hips and spine with a low dose of xray. It was completely painless and she was able to give me the preliminary results – apparently, my bone density is appropriate for my age (41) but perhaps at the lower end of normal.
People with thyroid troubles can also be at risk. According to the British Thyroid Association:
Thyroid hormone affects the rate of bone replacement. Too much thyroid hormone (i.e. thyroxine) in your body speeds the rate at which bone is lost.
Factors that May Affect Bone Health
- Inadequate intake of Vitamin D and calcium
- Long term use (more than 3 months) of steroids
- Smoking
- Low weight and BMI
- Sedentary lifestyle
- Family history of osteoporosis
All of the above can increase the risk of osteopenia (when your bones are weaker than normal) and osteoporosis. We can, therefore, see how those of us with MS, especially those who have had multiple treatments using corticosteroids to hasten relapses, live in parts of the world with little sunshine and suffer from mobility problems may be more likely to develop bone loss. But there are things we can do to help.
Protecting Your Bones as Someone with MS
Eat to keep your bones healthy
Fill up on calcium-rich foods, such as seeds, dairy and its calcium-fortified alternatives and fish where you eat the bones (such as sardines). Several studies also point to a positive effect of high protein intake on bone mineral density.
Supplement
Vitamin D is very important for MSers and it helps your body to absorb calcium. I take 5000IU daily using this spray, as per OMS guidelines. Especially because I live in the often not-so-sunny UK!
Keep as active as you can
Weight-bearing exercise can help to protect your bones as someone with MS. Exercises may include activities such as water aerobics, walking, dancing, trampolining… but I was also reassured by the radiographer that I saw yesterday who said standing as much as possible and getting up and down from the couch can help.
As someone who loves yoga, I was pleased to find this yoga sequence on YouTube to protect bone strength and health:
Activities such as yoga and tai chi can also help to improve and develop balance to reduce your risk of falls.
Those MSers with reduced mobility can also benefit from strengthening exercises performed in a chair:
Stop Smoking
There is a direct link between tobacco use and decreased bone density. According to the MS Society, it can also hasten progression to SPMS and disability. What great excuses to give up!
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I hope that this helps to give you more information on the link between bone health and multiple sclerosis. Do you do anything with the direct purpose of keeping your bones healthy as a person with MS?
Till next time
Such an important topic to cover, and you’ve given some great suggestions for looking after bone health. I had chronic Vit D deficiency and no periods for a few years; those factors and anything else likely contributed towards my thin bones as I now have osteopenia. Unfortunately, if you’re younger and pre-menopause, they don’t treat you with medications as they would someone in, say their 60s or 70s (like my mother with osteoporosis), meaning things will only continue to get worse. Looking after yourself & factoring in bone health is so important yet often overlooked! Caz xx
Thanks Caz, yes, it is something that I never really thought about but it is so important. It can be tough, especially for those of us to are unwell, to take the steps to help, but I am really going to try, even if it only a bit. I was reassured by the lady measuring my bones who said that things like getting on and off sofas can help, or just shift your weight from side to side when standing. I try and do min squats when brushing my teeth! Take care of yourself lovely, I hope that you are feeling a bit more rested now xxx
Something to think about as I am not sedentary but certainly don’t do a lot of exercise, it’s something I want to start doing more of, hope you manage to heal quickly xx
Thanks Rachael 🙂 xx