Osteoporosis is a bone disease. The word ‘osteoporosis’ literally means ‘porous bones’. It is a bone disorder characterized by decreased bone strength as a result of reduced bone quantity and quality. A person with osteoporosis has an increased risk of breaking a bone (fracturing) easily.
Risk Factors include:
- low calcium intake
- excessive alcohol intake
- inadequate physical activity
- chronic conditions (diabetes, liver or kidney disease)
- advance age
- female sex
Ways to Prevent Osteoporosis
- Avoid drinking alcohol – it reduces blood serum calcium level
- Avoid smoking or using tobacco orally – it reduces blood calcium
- Avoid using steroidal drugs for long. These decrease serum calcium levels.
- Get ‘Serum Calcium’ (amount of calcium in the blood) checked regularly in the nearest laboratory. It is the amount of calcium in the blood. If serum calcium is low, blood takes calcium from bones, called ‘bone resorption’, leading to Osteoporosis.
- Drink milk every day. It is a rich source of calcium.
- Eat calcium rich foods in your diet, like almonds, figs, beans, and spinach.
- Go outside daily in the early morning or evening. Mild sunlight helps vitamin ‘D’ formation in skin, which is important for calcium absorption in your body.
- Get a BMD test done every 6 months to monitor Osteoporosis severity and treatment. Visit your doctor regularly for bone health check-up.
Exercises for Healthy Bones
- Strength training
- Balance training
- Weight-bearing aerobic physical activity
- Posture training