Be Aware Of Osteoporosis Before It Destroys You

By: on October 23rd, 2016 in Healthy Lifestyle, Preventive Health, Senior Citizen Health, Women's Health

 

Osteoporosis is a serious health problem such as chronic back pain and broken bones. Osteoporosis which means “Porous Bone” is a disease that weakens bones. It occurs mainly in the early life of skeletal growth. Women are more prone to suffering this disease than men. But with aging both male and female are gradually lose their bone mass & become more risk oriented  especially hip fracture is very common for aging people. The World Health Organisation (WHO) defines osteoporosis in terms of decline Body Mass Density (BMD). Osteoporosis occurs when BMD becomes so lower (greater than 2.5 SDs below healthy values).

Types of Osteoporosis:

 Type 1 or Postmenopausal or estrogen/androgen deficient:
It occurs after menopause due to the cessation of ovarian estrogen production. Men in adulthood also suffer from osteoporosis due to low production of androgen.
 Type 2 or Age-Related Osteoporosis:
It occurs both male and female at the age of 70 and beyond. And increase the risk of hip fracture, vertebral fracture , and other skeletal bone fracture.

Risk Factors :

• Female are more prone
• White skin color people are more prone than black one
• Lower level of estrogen for female and androgen for male
• Lack of exercise
• Age greater than 60 yrs & family history.
• Prolong used of certain medications
• Smoking and excessive alcohol consumption also lead to osteoporosis
• Inadequate intake of calcium and vitamin D

Diet for Healthy Bone:

 Intake lot of calcium (milk and milk products, broccoli, kale, ragi, almonds) and vitamin D (sunlight & sea fish) rich foods.
 Calcium-fortified fruit juices or non-dairy milk can be used.
 Adequate vitamin D intake is much more important.
 The combination of calcium & vitamin D improves the BMD.
 An adequate amount of phosphorus intake is important. The ratio of calcium and phosphorus should be 1:1.
 Intake moderate amount of protein-rich foods like meat, fish, egg, paneer, curd, milk etc.
 Adequate intake of magnesium improves BMD. Small amount of magnesium located in the bone cells, where they serve as enzyme cofactor, as in all others cells. Source: whole grains, brown rice, green leafy vegetables.
 Intake of vitamin K is important for bone health. Osteocalcin a bone protein made by osteoblasts requires vitamin K. Low consumption of dark green leafy vegetables leads to vitamin K deficiency.
 Adequate amount of Vitamin A consumption is good for bone growth & maintenance. Source: liver & fish oil, milk, egg, leafy vegetables, orange and yellow vegetables, fruits etc.
 Intake low amount of caffeine or caffeine related products. Excessive intake of caffeine declines the BMD.
 Avoid smoking and alcohol consumption.

So a healthy diet and lifestyle modification can help you from destroying bone.