World Osteoporosis Day
20th October, is observed as World Osteoporosis Day, organized by International Osteoporosis Foundation (IOF). The main purpose is to create or raise awareness about causes, prevention, diagnosis and treatment of osteoporosis and metabolic bone disease. World Osteoporosis Day was launched on 20th October, 1996. ‘Stop at One: Make Your First Break Your Last’ being the theme for 2012, it clearly suggests that be careful enough about your fractures and bones generally after 50 yrs of age.
What is Osteoporosis?
Osteoporosis is ‘porous bones’. It is caused due to reduction in the bone density reducing the quality of the bones. This makes the bones prone to easy fractures. The most common fractures are hip, wrist, shoulder and spine. The risk is equal in both men and women.
There are 3 Keys:
1. Fractures are no accidents:
In old age fractures are not merely caused due to accidents. Every year millions of older adults suffer from hip fracture caused by a simple fall from standing height. These small fractures like wrist, knee, shoulder, etc are no accidents! The underlining cause is Osteoporosis.
2. Fractures are warnings: One leads to another
Person with osteoporotic fracture is twice likely to suffer with a fracture in his later life if not provided with the treatment of osteoporosis. Thus, it is very important to get screened for osteoporosis and if needed proper treatment should be immediately started.
3. Over 50 and had a fracture? Get screened:
Getting screened for osteoporosis with the proceeding age is better to prevent complications. Assess yourself for bone mineral density test and go ahead with the treatment suggested by your physician.
Ways to Save your Bones:
1. Eat for your Bones:
Add on foods like Milk and milk products, Soybean and its products, leafy vegetables, Ragi, in our daily diet. These foods are excellent sources of calcium. They help you build strong bones. For women who fall less of calcium, need to take calcium supplements top fulfill the daily requirement.
Other nutrients like zinc, proteins, magnesium, vitamin K , vitamin C and Vitamin D are also equally important. Vitamin D is a vital nutrient in bone health. It helps to calcium absorption from the dietary sources. You can grab Vitamin D through exposure with early morning sunlight. It’s also called as sunshine vitamin. Fortified milk and supplements are rich source of Vitamin D.
2. Watch out before you sip in:
Over consumption of tea, coffee and carbonated beverages lead to porous bones. It makes your bones fragile making bones prone to fractures. Less than 2 cup a day. Moderation is the Key!
Exercise plays a very important role in bone health. Just like muscles, healthy bones also need some kind of weight bearing exercises. Being active slows down the bone loss, improves muscle strength and increases the bone support. Including activities like walking, gym, dancing, etc will help you.