‘Bones with pores’ is the literal meaning of osteoporosis, which occurs when calcium loss is more rapid than it can be replaced by the body, making bones less dense, fragile, and prone to breaking. Osteoporosis is usually diagnosed after a fracture. Osteoporosis risk is higher in women than in men because the bone density is lower than in men to begin with and increases more so if menopause begins before the age of 45 or the ovaries have been removed. In the initial few years following menopause, bone loss is rapid due to a decline in oestrogen levels. Both men and women should take the necessary steps to promote bone health.
The goal of osteoporosis prevention is to slow bone strength loss and thus fracture risk. You can start working on bone strength at a much younger age by making some lifestyle changes, such as quitting smoking, maintaining a healthy weight, limiting alcohol consumption, staying physically active and eating a nutritious and well-balanced diet. Improving muscle strength and balance can also prevent falls, thereby avoiding fractures and associated disabilities. So, what are you waiting for? Start implementing the strategies mentioned below to remain stress-free in old age.
Adequate calcium intake is required for building and maintaining healthy and strong bones. If you don’t have enough calcium in your diet, the body takes calcium from the bones; thus, calcium is necessary to preserve bone density. The daily intake recommendation is 1000 mg for women ≤50 and 1200 mg for women ≥50. Include the following calcium-rich foods in your diet: dairy products (milk, yoghurt and cheese), dark green leafy vegetables, tofu, nuts and seeds (almonds, sesame seeds), sardines and salmon, dried fruit (apricot) and calcium-fortified drinks.
Vitamin D is essential for calcium absorption. Adults require 10 µg of vitamin D per day. Most vitamin D is obtained from the sun. Small amounts of vitamin D are found in foods, such as fatty fish, cheese, egg yolk, fortified cereals and beverages, including milk and orange juice. However, it is not possible to obtain enough vitamin D solely from the diet. Consult your doctor for vitamin D supplements to meet your daily needs.
Exercise is essential for bone health as it stimulates bone-building cells. Weight-bearing and resistance exercises, at least 3-4 times weekly, are required for promoting bone health.
Your feet and legs support the body’s weight against gravity, and the gravity’s load on the bones stimulates bone cell activation to strengthen weak areas. Regular weight-bearing exercises prevent further bone loss and strengthen bones and muscles to reduce the risk of falls. Weight-bearing exercises include brisk walking, tennis, hiking, running, jogging, climbing stairs, dancing and aerobics. You must wear appropriate footwear to support your feet and ankles.
Resistance is applied, such as using weights or an elastic band, to improve muscle strength. The tendons pull on the bones to promote bone strength. Strong muscles, along with good balance, prevent falls. Resistance exercises can improve bone mineral density. Consult a health or fitness professional for specific exercise recommendations.
Tai-chi, yoga and pilates improve balance, posture and muscle strength, thereby preventing falls.
I consulted Dr.Dilip Chand Raja, Orthopaedic and Spine Surgeon for my Osteoporosis. He is a down to earth person, very caring. He listens to the patients complaints with patience and advises the course of treatment excellently. We can have trust and get full satisfaction.
Dr.Yogesh his assistant is a gem of a person and he also guides well in resolving our problems.
– Sharada S
Osteoporosis is a condition where bones become weak, fragile and prone to breaking. It mainly affects older women. Steps can be taken to prevent osteoporosis or mitigate its effects if you already have it. Preventing osteoporosis or slowing down its progression is dependent on the following pillars of bone health and bone strength: eating nutritious food with adequate calcium and vitamin D, preventing falls by improving balance and practising weight-bearing exercises and resistance training. It is advisable to start investing in these practices daily to reduce the risk of fractures and osteoporosis later in life.
Osteoporosis is a condition where bones become weak and brittle. Women over 50, especially postmenopausal women, are at higher risk.
Adults generally need 1000–1200 mg of calcium daily, depending on age and gender. Women over 50 should aim for 1200 mg.
Vitamin D helps the body absorb calcium effectively, which is essential for building and maintaining strong bones.
Weight-bearing exercises like walking, jogging, and resistance training help improve bone density and prevent falls.
While it can’t be fully reversed, diet and exercise can slow its progression and improve bone strength significantly.
Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai (Alwarpet & Vadapalani), Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and pediatric trauma care.
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