Hey all, welcome back to my blog. Today’s blog is all about osteoporosis and prime facts you should know about this. How calcium affects your bone health! Without further delay let’s understand.
What is Osteoporosis:Facts You Should Know
Let me tell you the term osteoporosis comes from a Greek origin and literally means porous bones, basically it’s a condition that affects bone, which leads bone to make thin and weak slowly.
It is a calcium-related health problem.Approximately 60 million people in India affected by osteoporosis.
Women are more vulnerable than men. Mainly poor nutritional status and poor reproductive health are two main reasons you could say. It is a condition associated with a loss in bone density and bone mass.
This is mainly found in middle age and elderly people. It is a major symptom is an increased vulnerability to bone fracture. The most commonly affected bones are the ribs, hips, and the bones in the wrists and spine.
Re-modeling of bone continues throughout life. The process of breaking down existing bone and the formation of new bone is a cyclic process.
When existing bone is being broken down calcium is reabsorbed into the blood plasma. That blood plasma must be deposited in the new bone during mineralization.
Symptoms Of Osteoporosis
Initially, it does not show any warning signs. you will not feel any pain unless you have something like a bone fracture.
Without treatment, it may get worse as time passes and yes if you have a family history of osteoporosis there is a chance you may have a risk of developing this.
In osteoporosis, bone gets thinner and weaker. You might feel back and neck pain. There is something called compression fracture here loss of height could also occur.
Fractures in osteoporosis are very painful and at least temporarily disabling. But many of them can be life-threatening.
Fracture of the hip is among the serious and in many old people a hip fracture causes a person to become bedridden.
Causes Of Osteoporosis
Although aging is one of the unavoidable factors that brings a risk of osteoporosis. A variety of other factors also plays a vital role.
Gender
Females are eight times more at risk of getting osteoporosis than males. They have approximately 25% less bone mass than do men have.
An accelerated rate of bone loss after menopause because of loss of hormones that acts to maintain bone mass and density.
Age
Age is the universal and unavoidable factor, Your bones are remodeled throughout life. The process of involving the breakdown of existing bone and the formation of new bone is a lifelong process.
Race
People of Asian ancestry are more likely to develop osteoporosis than those of African ancestry.
This is related to the fact that black people have a 10 to 15 percent greater bone density than whites or Asians.
Body Size
Small-boned people are at greater risk of osteoporosis than those who are large-boned due to their lower body weight which puts less stress and makes bones less dense.
There is a reduced risk of osteoporosis in the presence of a significant amount of body fat. fat also helps to produce the hormone estrogen, which is proven to slow down the loss of bones.
Family History
A family history of osteoporosis puts a person at increased risk of developing this. Apart from the above-mentioned points, there are other risk factors also which can lead to this bone-related diseases. But it is an avoidable risk factor.
- Poor Nutrition (Try to include calcium rich food in your diet)
- Alcohol
- Caffeine
- Sodium/salt intake
- Smoking
- Emotional instability
Diagnosis
Diagnosis of osteoporosis is based on the amount and quality of bone which is measured as bone mineral density.
If you are at risk of developing it and see any Warning signal you should consult the doctor as soon as possible, he/she likely to suggest a bone density test.
There is something called dual-energy X-ray Absorptiometer (DEXA), which measures bone density. The values are expressed in the T score. The test is not expensive.
It shows three results like
- Normal Bone Range varies from (0.0 to -1.0)
- Oesteopenia (-1.0 to -2.5)
- Osteoporosis (-2.5 to -3.5)
Treatment Of Osteoporosis
There is no particular cure for osteoporosis. But the right kind of food and treatment could protect and strengthen your bones.
If you have osteoporosis then the doctor may suggest some medicines like Bisphosphonates are a class of drugs that prevent the loss of bone density.
It used to treat osteoporosis and other bone-related diseases. They are the most commonly prescribed drugs used to treat osteoporosis.
Apart from it, there are one more drug doctors can prescribe to post-menopausal women know as Calcitonin or oestrogen.
Actually, these medicines inhibit the reabsorption of bone calcium into the blood but only has a relatively short-lived beneficial effect on 1 to 2 year.
You need to make some lifestyle changes like increasing your intake of calcium and vitamin D-rich food as well supplements.you have to have appropriate physical exercise daily.
Osteoporosis Diet
As it is a bone-related disease, For proper bone health you must have calcium and vitamin D-rich food in your diet.
Your body needs calcium to maintain and repair the bones and vitamin D is essential for the absorption of calcium.
In addition to that several other nutrients such as magnesium, potassium, vitamin C, vitamin K, and several B vitamins are also needed for bone health. Protein is also beneficial for it.
You should limit low-density nutrition foods. If you have osteoporosis, for a diet plan you can consult a nutritionist, who can make a good diet plan for you as per your requirement.
Exercises for Osteoporosis
Adequate calcium and vitamin D intake combined with exercise may have good results. Exercise is very crucial it helps to main bone density level.
You should include some weight bearing exercise ,which is very beneficial.
- Walking
- Running
- Skipping
- Squash
- Stair climbing
- Aerobic dancing
- Weightlifting
These exercises help because they cause your muscles to push and pull against your bones. This action tells your body to form new bone tissue, which strengthens your bones.
Always consult with your doctor before starting any new exercise.
Prevention Of Osteoporosis
prevention is better than cure! How many of you believe in this particular sentence? There are some unavoidable factors which you can not control like ageing,Family history of osteoporosis, menopause, gender. Still there are some ways,you can manage it effectively.
- Taking adequate amount of calcium and vitamin D throughout your life
- Adopting a lifestyle that involves regular exercise
- Abstain from smoking
- Avoid alcohol
Conclusion
Osteoporosis is a serious condition that can affect your bone health badly. It can lead to some serious fractures which may take a lifetime to heal, this can also create other kinds of health complication.
By having the right kind of diet and doing appropriate exercises you can manage it to a great extent. If you notice some warning sign of osteoporosis, you should consult your doctor as soon as possible.
He/She could make a prevention or treatment plan that will help to improve your bone health and reduce your risk of complications.