Keep your bones healthy

World Osteoporosis Day

Osteoporosis is a condition that causes bones to become abnormally thin, weakened, and prone to fractures. It is generally characterised by low bone density and deterioration
of bone tissue.

Women generally are at a higher risk for osteoporosis as after menopause, estrogen (a female hormone that helps maintain bone mass) levels decline.

The problem with this disorder is that early osteoporosis is not usually diagnosed and remains asymptomatic. It becomes clinically evident only when fractures occur. Osteo-porosis tends to worsen with advancing age as loss of bone density and rates of fracture increase markedly, leading to significant morbidity and  mortality.

Dr M Udaya Kumar Maiya, medical director, Portea Medical shares tips to prevent and manage osteoporosis.

Some of the most important lifestyle changes for preventing osteoporosis include diet, exercise, and not smoking. These recommendations apply equally to men and women.

Diet: A bone healthy diet includes consuming a good amount of protein and calories as well as optimal amounts of calcium and vitamin D.

Calcium intake: According to physicians, premenopausal women and men consume at least 1,000 mg of calcium per day from foods plus calcium supplements. The main dietary sources of calcium include milk and other dairy products, such as cottage cheese, yogurt, or hard cheese, and green vegetables, such as kale and broccoli. Postmenopausal women are advised to consume 1,200 mg of calcium per day.

Vitamin D intake: Experts recommend that men above the age of 70 and postmenopausal women consume 800 international units of vitamin D each day, to reduce bone loss and fracture rate in old age. Milk supplemented with vitamin D is a primary dietary source of  vitamin D, and another good source is salmon.

Protein supplements: Protein supplements may be recommended in some people with low dietary protein intake. This is important for those who have previously had an osteoporotic fracture.

Alcohol, caffeine, and salt intake: Drinking alcohol excessively increases the risk of fracture due to an increased risk of falling, poor nutrition. Controlling caffeine or salt has been proven to prevent bone loss.

Exercise: Most experts recommend exercising for at least 30 minutes three times per week. Exercise significantly decreases fracture risk by improving bone mass in helps to maintain bone density. Furthermore, exercise may decrease the tendency to falls by improving overall posture.

Smoking: Smoking cigarettes are known to speed bone loss. Cessation of smoking has a significant protective impact on bone density.

Home care for osteoporosis: Severe osteoporosis can make bones extremely brittle and prone to breakage with moderate to severe strain. In such cases, taking the patient, especially very elderly patients to a healthcare institute routinely, becomes a risky and difficult task. This is where home healthcare helps. Rehabilitation and care can be provided at home in the form of simple exercises, diet management, house- proofing solutions to avoid accidental falls and counseling to deal with the emotional burden of this chronic disorder.