The term "osteoporosis" refers to "Weak Bones " It results when bones lose minerals like calcium faster than the body can replace them. They lose density and strength and break more easily.
According to Dr. Saurabh Talekar, a competent orthopedic surgeon in Vashi,Navi Mumbai osteoporosis usually shows no signs or symptoms. Hence most people are unaware they have it until a fracture occurs. Thus, osteoporosis is also referred to as a "silent disease."
Osteoporosis primarily affects women in their middle and later years, though men are also affected. If you have osteoporosis, lifestyle modifications and treatment can help you avoid further bone loss and fractures. Many factors that increase your risk of osteoporosis are unchangeable, such as your genes, age, and gender. But that doesn't mean you can't prevent the disease.
You can include everyday activities into your bone-building plan. Both men and women can start preventing osteoporosis at a young age.
Now, let's look at,
Tips to Prevent Osteoporosis
✦ Get Your Bones Moving
When you exercise your bones, they become stronger, just like your muscles. Always consult your doctor before beginning a new exercise regimen.
Weight-bearing exercises are the most beneficial to your bones. They are the ones that force your body to move against gravity. This helps the body in the development of new bones.
Weight-bearing exercises such as:
- Stair climbing
- Tennis, as well as other racket sports
- Water aerobics
Strength training is also essential in the prevention of osteoporosis. When you work your muscles, they pull on your bones. This increases bone strength. These workouts also make you more flexible and reduce your chances of falling, the leading cause of hip fractures.
Any of the following exercises can help develop bones and muscles:
- Lifting canned goods or grocery bags
- Free weight lifting
- Lifting small children
- The use of ankle and wrist weights
- Making use of elastic resistance bands
- Using free weights or weight machines
- Doing pushups, squats, or other bodyweight exercises
✦ Vitamin D and Calcium Develop Bones
The average adult should consume 1,000 mg of calcium per day. However, if you are a man over 70 or a woman over 50, you should aim for 1,200 mg. When your body is deficient in calcium, it will deteriorate your bones to obtain what it needs. This indicates that you are losing bone mass. As a result, it is critical to get enough of this nutrient every day, whether from diet or calcium supplements.
Get it through:
- Fat-free or low-fat dairy products
- Juices and foods fortified with calcium, such as cereal, tofu, and soy milk
- Boned salmon and sardines
- Dark green vegetables such as broccoli or kale.
It is better to get your calcium from food, which also contains other nutrients essential for bone health, such as phosphorus and protein. If you cannot do so, your doctor can recommend a supplement. Some people use antacids as calcium supplements, but not those containing aluminum. They can slow or completely prevent your body from absorbing calcium.
Vitamin D aids in the absorption of calcium. Adults up to the age of 70 should consume 600 IU (international units) per day, while people over 70 should consume 800 IU. This nutrient is not found naturally in many foods, but you can get it from:
- Fatty fish like mackerel, salmon, and tuna.
- Cheese, beef liver, and egg yolk.
- Fortified foods such as cereal, milk, and orange juice.
Now, let’s know,
What are the other ways to prevent osteoporosis?
- Don't consume too much alcohol
Having more than two drinks per day has been linked to an increased risk of bone loss.
- Stop smoking
It increases the risk of bone loss and fractures by interfering with the function of the hormone oestrogen in your body.
- Reduce Soda Intake
Some studies claim that coke causes more bone loss than other carbonated drinks. The high phosphorus content may prevent your body from absorbing calcium.
Some medications can assist the body in maintaining or building bone. Doctors usually prescribe them to people, particularly women, who are more likely to develop osteoporosis or bone fractures. Consult your doctor to see if these medications are right for you.
Is a Bone Density Test Required?
A bone density test measures the strength of a small portion of one or more bones and can predict the likelihood of osteoporosis. The most common type of scan is dual-energy X-ray absorptiometry (DXA or DEXA). It measures your bone density using a small amount of radiation. However, the scan is not appropriate for everyone. According to experts, the following people should have DXA scans:
- Women aged 65 and above
- Younger women with a higher-than-average risk of fracture for their age
Consult your doctor to determine whether the test is appropriate for you. Your doctor must rule out other medical conditions that can cause osteoporosis, such as vitamin D deficiency.
Dr. Saurabh Talekar, one of the best orthopedic doctor in Vashi, Navi Mumbai, states that it is never too late to seek treatment if you have osteoporosis because age is a major risk factor for osteoporosis and fractures. Treatment can significantly reduce the risk of fractures and stop bone loss.