World Osteoporosis Day is noticed yearly on October 20 to boost consciousness concerning the prevention, analysis and therapy of the illness. Osteoporosis is a typical bone illness characterised by weakened bones, making them fragile and vulnerable to fractures. Whereas it’s extra prevalent in older adults, it’s important to take preventive measures early in life to keep up sturdy and wholesome bones all through your lifetime.
However, earlier than studying concerning the therapy and prevention, let’s know what osteoporosis is:
What Is Osteoporosis?
Osteoporosis is a silent and probably debilitating situation characterised by weakened bones, making them fragile and vulnerable to fractures.
Dr. Ok R Anil Kumar Reddy, who’s a DNB Orthopaedics, MCh – Trauma & Orthopaedics (Edinburgh), FIJR (UPENN), and a Advisor Orthopaedic and Joint Substitute Surgeon mentioned, “Osteoporosis is a medical situation that impacts roughly 20% of ladies and 10% of males aged 50 and above in India. It’s characterised by the progressive weakening of bones resulting in fragility fractures in hip backbone & wrist generally. Early analysis and acceptable administration are important to cut back the incidence of fragility fractures & ensuing morbidity burden on affected person & household .Other than the medical administration Way of life modifications are essential in its administration and fracture prevention, encompassing a eating regimen wealthy in calcium and vitamin D, with sources together with dairy merchandise, leafy greens, and fortified meals. Common workout routines like strolling, swimming & yoga assist in selling bone energy, enhancing joint flexibility & lowering fracture incidence.”
Danger Elements Of Osteoporosis:
Dr Ramneek Mahajan, who’s a Senior Director – Orthopaedics & Head – Joint Reconstruction (Hip & Knee) Unit, at Max Institute of Muskuloskeletal Sciences and Max Sensible Tremendous Speciality Hospital, Saket mentioned, “Osteoporosis is a situation that impacts the energy and resilience of our bones, making them weak to fractures, particularly in areas just like the hip, wrist, or backbone. It happens when the pure stability between the breakdown and formation of bone is disrupted. There are each non-modifiable and modifiable danger components for osteoporosis.”
Speaking concerning the danger components, he mentioned, “Non-modifiable danger components embody gender, age, physique dimension, ethnicity, and household historical past. Sadly, we will not change these components. Girls are at the next danger as a consequence of hormonal adjustments after menopause, and as we age, our bones naturally turn out to be thinner and weaker. Moreover, smaller, thin-boned people and sure ethnic teams face an elevated danger.”
“Alternatively, there are components we will actively tackle to cut back the danger of osteoporosis. These embody intercourse hormone ranges, with low oestrogen in girls and low testosterone in males probably resulting in the situation. Situations like anorexia nervosa, that are characterised by an irrational worry of weight achieve, additionally enhance the danger. Making certain a eating regimen wealthy in calcium and vitamin D all through our lifetime is essential in stopping bone loss. Be conscious of sure medicines, similar to glucocorticoids and a few anticonvulsants, as they will scale back bone density with long-term use. An inactive life-style or prolonged mattress relaxation can weaken bones, so common bodily exercise is important. Smoking and extreme alcohol consumption not solely hurt our hearts and lungs but additionally contribute to bone loss,” he added.
Signs Of Osteoporosis:
Dr Aparna Bhanushali, who’s the Head of Progress & Scientific Help, at HaystackAnalytics mentioned, “The illness might not trigger noticeable signs because it progresses slowly, however a few of the signs together with frequent fractures, power again aches, lack of peak as a consequence of bone compression and stooped posture will be an alarming signal and recognized by way of bone density checks and bodily examination by an orthopedic physician.”
Preventive Measures For Osteoporosis:
Dr. Gaurav Gupta who’s the Director – Orthopaedics, Joint Substitute, Arthroscopy and Sports activities Harm, at Max Healthcare, Dehradun urged the next:
- Being Bodily Lively: Common train is essential for sustaining bone density and energy. Weight-bearing workout routines like strolling, jogging, dancing, and resistance coaching stimulate bone formation. Goal for no less than half-hour of weight-bearing workout routines most days of the week.
- Weight-reduction plan Wealthy in Calcium: Calcium is the constructing block of bones. Embrace dairy merchandise, leafy greens, almonds, and fortified meals in your eating regimen to make sure an sufficient calcium consumption. For individuals who cannot meet their calcium necessities by way of eating regimen alone, dietary supplements could also be crucial.
- Cease Smoking/Extreme Alcohol Use: Smoking and extreme alcohol consumption can weaken bones and enhance the danger of fractures. Quitting smoking and limiting alcohol consumption are important steps in osteoporosis prevention.
- Good Daylight Publicity: Vitamin D is important for calcium absorption and bone well being. Spend time within the solar to permit your physique to supply vitamin D naturally. If daylight publicity is restricted, think about vitamin D dietary supplements below medical steerage.
- Common Examine-ups: Periodic bone density testing might help detect early indicators of osteoporosis. That is particularly essential for postmenopausal girls, as hormonal adjustments can have an effect on bone density. Your healthcare supplier can advocate acceptable dietary supplements or hormone alternative remedy (HRT) if crucial. Biosimilars, which mimic the physique’s pure hormones, may additionally be an possibility.
He additional went on to recommend the next:
- Do not get into oral supplementation immediately. As a substitute, get into wise supplementation of pure sources.
- Feed your bones with all the things they want like sunshine vitamin (Vitamin D), Magnesium, Zinc, Vitamin C, Potassium, and Vitamin Ok-2 which is a very powerful for bone well being because it helps to cut back calcium loss and helps to bind minerals with the bones.
- Sure calcium-rich meals, inexperienced cruciferous like broccoli, spinach, chinese language cabbage, kale, beetroot, candy potatoes, mustard greens (sarson ka saag), nuts like sesame seeds, walnuts that are wealthy in omega 3 fatty acids, raisins, prunes needs to be added to your meals.
- Dairy sources coming from natural cow milk are a wealthy supply of calcium too.
- Meals like legumes and beans include helpful vitamins like calcium. However in addition they include substances known as phytates which intrude along with your physique’s capacity to soak up the calcium. To scale back the extent of phytates, soaking beans in water for 4-5 hours is essential.
- Caffeine-containing drinks like espresso, tea, and gentle drinks (sodas) needs to be prevented as they might lower calcium absorption which contributes to bone loss.
- Packaged meals, processed meals, and meals wealthy in salt needs to be prevented as they trigger the physique to lose calcium which can result in bone loss. Considered choosing of meals is a should and needs to be practiced by everybody.
- Ayurvedic herbs and conventional medicines like Ashwagandha, turmeric, and pink clover assist in bone strengthening and needs to be added (below supervision) for bone well being.
- Strengthening bone density is essential for good bone well being and stopping osteoporosis. Yoga is one such method of strengthening. Postures like Virabhadrasana and Tadasana are superb, jazz plie and a Japanese karate stance named, Kibadachi (horse stance) works effectively.
- Then there are different workout routines similar to ahead and backward lunges, half squats, and knee push-ups which might be superb for strengthening the bones. Workouts that enhance stability and energy might help to minimize the prospect of falling.
- Apart from, strolling, jogging, dancing and resistance coaching are all weight-bearing workout routines for sturdy muscle mass which helps within the improvement of sturdy bones and helps to keep up bone density.
[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]