Irish Osteoporosis Society (IOS) November 2013 e-newsletter. This newsletter details the activities of the IOS. It gives some information about osteoporosis and the work that the charity does on behalf of people diagnosed with osteoporosis/osteopenia. The disease is preventable and treatable in the majority of people. Visit www.irishosteoporosis.ie for more information.

1. Irish
Osteoporosis Society
November 2013
first e-newsletter
In This Issue
•Page 2•
Introducing the Murphy (MET’s) Programme!
•Page 3•
Eating for Strong Bones
•Page 3•
Osteoporosis Overview
•Page 4•
Males and Osteoporosis
•Page 6•
Spotlight Product
•
Meet IOS Mascot Rolo
•Page 7•
Win a Free DXA Scan and Consultation
•
IOS Updates

2. Murphy (MET’s) Programme
The Irish Osteoporosis Society is delighted to introduce our new
Consultant Exercise & Nutrition Specialist:
Marie Murphy
Marie designs fitness programmes for general health, athlete training, and the prevention
of disease. A former Irish Olympian (marathon runner), Marie also has a range of
experience designing and delivering exercise programmes in a community setting, as she
has spent over 25 years in the Health and Fitness Industry.
Marie has completed 5 research studies on breast, colorectal and prostate cancer survivors.
She designed, developed and implemented The Murphy (METs) Programme, a 15 week
programme that combines cardiovascular and resistance training, followed by a 15 week
progression phase and a one year follow-up. This programme was acknowledged by the
American Institute of Cancer Research (AICR) 2012.
Working with the IOS, Marie plans to use The Murphy (MET’s) Programme to conduct
studies for patients diagnosed with Osteopenia and/or Osteoporosis. Marie and the IOS
aim to significantly decrease the amount of people who are losing their independence from
a condition that is preventable and treatable. Marie is also offering walking and running
programs (5K, 10K and marathon). Please contact the Charity for further details.
Murphy (MET’s) Programme Benefits:
 Regular physical activity can help to maintain and
improve bone density
 Exercise assessment is important to ensure that the
exercises you are doing are appropriate and safe
 Nutrition advice and support can help you make
healthier food choices
“Exercise and
nutrition are
essential for the
prevention and
treatment of
chronic diseases”
– Marie Murphy

3. Eating for Strong Bones
Potato Salad with
Blue Cheese Dressing





Ingredients
Serves 4
550g new potatoes, sliced in half
5 tablespoons natural fromage frais
3 tablespoons semi-skimmed milk
125g Stilton or other blue cheese, crumbled
or chopped into small pieces
2 tablespoons fresh chives, chopped
1. Place the potatoes in a pan of boiling salted water and boil for 15-20 minutes, until
cooked through.
2. Whisk together the fromage frais and milk, then stir in the cheese
3. Drain the potatoes well and place in a serving dish. Cover with the blue cheese dressing
and sprinkle with chives. Stir well to ensure the potatoes are coated with the dressing,
and then serve.
Recipe is taken from Great Healthy Food for Strong
Bones written by Fiona Hunter's and Emma-Lee
Gow.
If you are interested in a nutrition assessment with
Marie Murphy, please contact us at 01 637 5050

4. Osteoporosis Overview
WHAT IS OSTEOPOROSIS?
Osteoporosis is a disease which affects the quality of the inside
of your bones. As we age, more bone is naturally lost than is
replaced. People with Osteoporosis lose more bone than those
who do not have the disease. Osteoporosis causes bones to
become fragile and therefore they break very easily.
WHAT IS OSTEOPENIA?
Osteopenia is the early stages of Osteoporosis; however,
research shows that the majority of broken bones happen in
the moderate to marked Osteopenia range. This is why
prevention of further bone loss is essential.
SIGNS AND SYMPTOMS OF UNDIAGNOSED OSTEOPOROSIS
 Fractures (broken bones) due to low trauma: Any adult who breaks a bone from a trip and fall or less, even if it was on
ice or cement.
 Loss in height: 2-16cm - It should not be considered normal at any age to lose height. It is a red flag if a person has
lost more than 2 cm in height.
 Sudden severe episodes of upper, middle or low back pain or undiagnosed back pain
 A hump developing on a person’s upper back.
 Change in body shape or size: Usually associated with loss of height.
Undiagnosed Osteoporosis prevents many people from reaching retirement age independently.
It is estimated that 300,000 people in Ireland have Osteoporosis, but only 15% are diagnosed.
We need those people diagnosed to become members of the Charity to help support the only
organisation that can help you.

Osteoporosis is known as the “Silent Killer” because there are no signs or symptoms prior to a person
breaking a bone. However, the results of undiagnosed Osteoporosis are NOT SILENT. A person with
severe undiagnosed Osteoporosis can look perfectly healthy on the outside but break a bone simply by
picking up a pack of briquettes, coughing, sneezing, or turning over in bed.
20% of people aged 60+ who fracture (break) a hip will pass away within 6-12 months.
50% of people aged 60+ who fracture a hip will not be able to wash, dress or walk across a room unaided.
Only 30% of people aged 60+ who fracture a hip will regain their independence.
Once a person has fractured their hip, their risk of fracturing again nearly doubles unless treatment is
initiated.
90% of hip fractures are due to osteoporosis.








Osteoporosis Fractures are preventable, and a DXA scan can diagnose Osteoporosis before a fracture
occurs.
One hip fracture costs €55,000 in total, yet a DXA scan to screen for Osteoporosis costs maximum €100.
Osteoporosis treatments have been proven to reduce pain, reduce the risk of future fractures, and reduce
the amount of deaths following fractures.

5. Males and Osteoporosis - It is time for men to speak up
1 in 4 men in Ireland over 50 will break a bone from Osteoporosis.
Men are severely under diagnosed and our aim is to dispel the myth that Osteoporosis only
affects older women. Male farmers and men who do physically demanding jobs need to
ensure that they do not have undiagnosed Osteoporosis.




Men are more likely than women to
require care in a nursing home after a
hip fracture.
Men are more likely than women to
die within a year after breaking a hip.
Men older than 50 are more likely to
break a bone due to osteoporosis than
they are to get prostate cancer.
It is not normal to break a bone from
a trip and fall (or less).
Ravind Jawson was diagnosed
with the early stages of
Osteoporosis at age 27.
Osteoporosis is NOT just an “older woman’s disease”
If your livelihood depends on you doing a physically demanding job, it is essential
that you check to see if you are at risk of Osteoporosis.
WHAT ARE THE RISK FACTORS?
Below are a few of the 60 causes of Osteoporosis:
Hypogonadism: Male testosterone deficiency is the most common cause of osteoporosis in males.
This is when a person experiences one or more of the following: loss of sex drive, loss of erections,
depression or fatigue.
Family history: Research shows that 80% of a person’s bone is influenced by genetics. A family history of a
fractured hip is one of the strongest links.
Psychological stress: Stress due to any cause (for example: Divorce, separation, loss of job, financial worries)
can lead to decreased bone density.
Alcohol:
Men who regularly consume more than 21 units of alcohol per week are at higher risk.
Smoking:
Smoking is a strong risk factor for bone loss, seek help to quit.
Heparin or Warfarin: Two of many medications that can cause bone loss.
Chemotherapy/Radiation or Aromatase inhibitors for the treatment of prostate cancer.
.
For an extensive list of risk factors and additional information,
please contact the Charity at 01 637 5050 or 1890 252 751

6. Spotlight: Hip Protectors
Professor Moira O’Brien
SPOTLIGHT
Hip Protectors
“If worn, hip protectors can
significantly reduce a person’s
risk of fracturing a hip.”
Hip protectors are a specialized type of underwear containing pads on the outside of each hip. Hip
protectors are designed to absorb the energy of a fall, by diverting the impact away from the greater
trochanter in the hip. The greater trochanter is the area of the hip most affected by Osteoporosis. Those
living in nursing homes are 3-11 times more likely to fracture a hip. Hip protectors that are fitted properly
and are worn at all times, have shown in studies to reduce hip fractures in this setting.
Q 1: Will people know I have hip protectors on? Answer: NO, a study was done with people wearing hip
protectors and people not wearing them. The result was that the audience could not pick out those who
were wearing the hip protectors.
Q 2: Are hip protectors difficult to put on? Answer: In general no.
Q 3: I sometimes have to go to the bathroom urgently; would they make it more difficult for me?
Answer: No. There are several styles and in your situation the open hip protectors would most likely suit
you best, as they do not have to be pulled down in order to go to the bathroom.
Available from Home Care Medical Supplies: 094 9633930 www.HomecareMedicalSupplies.ie
For more information about hip protectors: IOS Charity website at
www.irishosteoporosis.ie
Meet the IOS mascot Rolo!
Bone health isn’t an issue that only concerns
humans. Rolo is the Charity’s mascot, he loves
bones just as much as we do!
If you have a question about bone health that
you would like answered in the next issue of
our newsletter, please email us at
info@irishosteoporosis.ie

7. IOS News
Interested in a Free DXA Scan
and Consultation?
Dual Energy X-Ray Absorptiometry (DXA)

Of your spine and hips Is considered the gold standard
for diagnosing Osteoporosis

It is not claustrophobic and is painless
 It is much cheaper to scan for the disease rather than
wait to see if the person fractures, as one hip fracture
costs €55,000, yet a DXA scan to screen for
Osteoporosis costs maximum €100
A draw will take place each quarter of
all IOS members’ names for a FREE
DXA scan and a Free Consultation
with IOS founder Professor Moira
O’Brien. This is sponsored by
Euromedic Ireland, who conduct DXA
scans (along with X-rays, MRI etc) at
their centers in Dundrum and Santry
in Dublin and Cork and Kilkenny.
www.euromedic.ie
Updates
The Christmas gift you buy for
a loved one can make a
significant difference in their
lives: Visit our Christmas shop
on our website at
www.irishosteoporosis.ie
Corporate Sponsorship
The IOS has just launched its
new “Stay Strong” Corporate
Sponsorship Programme.
Contact us if you are interested
in helping to support our
cause.
Address: 114 Pembroke Road, Garden Level,
Ballsbridge, Dublin 4
Helpline: 1890 252 751 Tel +353 (01) 637 5050
Email: info@irishosteoporosis.ie
Website www.irishosteoporosis.ie
Reg. Charity No. CHY11987