Calcium and vitamin D from food sources, like dairy, leafy green, and fortified foods, will help in cementing the bones
Osteoporosis has caught up with India because of malnutrition, low intake of calcium, and limited exposure to the sun, which leads to a deficiency of vitamin D
Osteoporosis is a disease that causes bones to become weak and prone to fractures. It is a condition that deteriorates over time, if ignored, and is also referred to as a ‘silent disease’ showing no signs until a bone breaks. When such a condition occurs bones become weaker, lose density, and are unable to function as your body’s support system. Thus increasing the risk of injury or fracture.
Dr. Veerendra Mudnoor, MBBS, MS(ORTHO), FIJR, and FIAS. Joint replacement and Arthroscopy surgery, Apollo Spectra Hospitals, Hyderabad, says, “Osteoporosis, predominantly affects older adults, particularly postmenopausal women, but it can occur at any age. However, maintaining stronger, healthier bones is necessary to avoid and mitigate the impact of osteoporosis.”
Over time osteoporosis can become severe if one does not ensure proper diet or nutrient intake and follow a sedentary lifestyle. Thus, as bones become delicate or brittle, it leads to fractures from minor falls or injuries, back pain, loss of height, and stooped posture, requiring immediate medical attention.
Dr Mudnoor shares the risk factors: Age, Gender, and Lifestyle
- AgeAs we age, our bones naturally lose density. It can start from the mid-30s, with increasing rates in women following menopause. This is linked to the reduction of estrogen levels in their bodies. Hence, age is a major risk factor for osteoporosis. It becomes quite common in the older years. While age is a determinant factor, the risks associated with osteoporosis can be mitigated by maintaining bone health and density.Gender also plays a major role in osteoporosis risk. Women have a higher chance of acquiring osteoporosis than men. Generally, this could be caused by smaller and thinner bones due to a huge drop in estrogen levels at menopause that accelerates the loss of bone mass. Comparatively, men lose bone mass at a more gradual pace.
- LifestyleIt becomes evident that lifestyle factors such as diet, sport, and smoking/alcohol habits are very strong determinants of osteoporosis risk. A sedentary lifestyle, poor nutrition, smoking, or excessive alcohol use may contribute to the formation of weaker bones. These are pivotal factors, understanding which helps one undertake the necessary measures for the protection of bone health.
Moreover, a family history of osteoporosis or fractures can also increase an individual’s risk.
Prevention Strategies: Building Strong Bones
Preventing osteoporosis involves lifestyle choices and sometimes medical interventions to maintain healthy bones. Individuals who are experiencing osteoporosis symptoms can alleviate them with proven and effective strategies such as:
- Well-Balanced DietCalcium and vitamin D from food sources, like dairy, leafy green, and fortified foods, will help in cementing the bones. These foods are very essential in maintaining bone mass for overall bone health.
- Regular ExerciseWeight-bearing and resistance exercises like walking, jogging, or lifting weights strengthen bones. Exercise improves balance and coordination and will, therefore, reduce falls.
- Avoiding Smoking and AlcoholSmoking and excessive alcoholic intake are known contributors to weak bones and increase the risk of bone fracture. Cutting these vices down or avoiding them will be highly conducive to having healthier bones.
- Screening for Bone Mineral DensityRegular testing for bone mineral density should be conducted more frequently in high-risk populations to determine the early signs of osteoporosis. The earlier a person is tested for the presence of this condition, the earlier a doctor can begin treatment to prevent further loss.Osteoporosis has caught up with India because of malnutrition, low intake of calcium, and limited exposure to the sun, which leads to a deficiency of vitamin D. It is further compounded into being bad for bone health by cultural habits and dietary factors due to lack of awareness. Additionally, there is a widespread deficiency of both calcium and vitamin D (~76%) in the Indian population. Moreover, sedentary lifestyle habits with minimal weight-bearing exercises augment its effects.
Thus, a combination of a healthy diet, regular exercise, lifestyle modifications, and medical interventions tailored to individual needs forms the cornerstone of effective osteoporosis management. Regular screenings and early interventions are crucial in mitigating the impact of this silent disease. After all, these are the steps that ensure good health overall, not just preventing osteoporosis.