Osteoporosis – how to prevent the bone disorder
Osteoporosis is a debilitating disease that affects, mostly the elderly. It makes the bones brittle and susceptible to fractures. Osteoporosis can be prevented by changing the diet. Eating the right foods makes a difference, as it provides the right nutrients to strengthen bones and prevent rapid bone loss.
Osteoporosis is a bone disorder which according to data, has in recent years, become alarmingly common, as life expectancy has increased and because people are leading more sedentary lifestyles. According to medical experts, women are at a higher risk of the disease – but one in 12 men, suffer from it too. Facts about bones
Understanding osteoporosis
Our bones go through a continual process of renewal, called remodeling, even as the body breaks down bone cells to be resorbed, newer cells are forming to replace them. As we get older the rate at which the resorption takes place is faster than the formation. This leads to the bones becoming porous and extremely weak. The bones are now susceptible to fracture, even at the slightest pressure. This condition is called osteoporosis.
The key contributing factor for osteoporosis is the hormone oestrogen. However, a drop in androgens, the male hormone is also known to cause the condition. All of these factors coupled with an insufficient intake of both calcium and vitamin D, create an unhealthy environment that allows osteoporosis. Understanding bones
Our bones keep growing throughout childhood, in density and in length. When we reach adolescence our bones continue to build density and stop growing in length. The bone mass is reached when we are in our twenties. The denser our bones are at this age, the lower is our risk of osteoporosis, at a later stage. Once we achieve the peak bone mass, it cannot be improved further. And this is determined primarily by nutrition and genetics. Loss of bone mass
We begin losing bone mass, irrespective of our gender, with increasing age. In women though, the loss is accelerated, quite significantly, with the decline in the oestrogen production, post-menopause. What depletes bone mass ?
Did you know that light weight-bearing exercises are good for your bones? Exercise, is in fact, the best way to improve bone strength. However, adolescent girls, indulging in high-level physical activity cause their bodies of losing fat that is required for the production of and the accumulation of oestrogen. So, girls who train excessively are at a higher risk, especially if their menstrual cycles are irregular. Girls, who starve themselves in a bid to lose fat, are also putting themselves at risk of developing early osteoporosis.
Smoking is another cause for the condition. Nicotine restricts with the body's capacity to use calcium. Women who have their ovaries removed face a sudden stop of oestrogen production, as compared to when a normal menopause. They tend to be at a high-risk. Kidney disease and steroid drugs also increase the risk factors. How to prevent osteoporosis ?
The prevention begins in childhood when your bones are still developing. A healthy diet coupled with exercise is the recipe you need to follow. The diet, of course, must include plenty of calcium and lots of vitamin D. Phosphorous too is essential for building healthy bones. Build healthy bones
Foods rich in calcium and phosphorous all dairy products, dried peas and beans, lentils, tofu, soy products and rice-based beverages, nuts, canned fish with bones and dark leafy greens. Here is a tip, the darker the color of your greens, the richer they would be in calcium. However, spinach is not good, as it is rich in oxalic acid that obstructs the absorption of the mineral. There are a number of non-dairy foods rich in calcium that must also be consumed.
Skim milk and low-fat variants are equally rich in calcium.
Those who rely on calcium supplements must know that all supplements aren't the same -
Supplements must be taken at mealtime, as it helps in the better absorption of the mineral
The main source of the vitamin is of course sunlight, so catch some sunlight, it is good for you. However, milk also provides vitamin D, as do egg yolks, oily fish and butter. Fortified foods and beverages are also a good source of the vitamin
Vitamin K is produced by the good bacteria that reside in your intestines. But, you can also obtain the vitamin from various foods, like green leafy veggies, peas, cabbage, spinach, liver, dairy products such a cheese and yoghurt or curd and egg yolks. Oils such as olive oils, soy oil and canola are also good sources of the vitamin
Vegetables and fruits are rich in vitamin C, especially fruits belonging to the citrus family. Apart from these, berries, peppers, green chillies, guavas, melons, potatoes and broccoli are also good sources of the vitamin
Regular weight-bearing exercise
Your own body weight can be used for weight-bearing exercise. Walking, sports, jogging and dancing are all excellent forms of exercise that help maintain good bone health. These forms of physical activities encourage the remodeling process of the bone and also help with better circulation which brings minerals and vitamins to the bones.
Osteoporosis is a disease which is very challenging to manage specially in elderly and heavy weight people.
One thing which I have observed in my friends and relatives that even though some of them are suffering from this disease, those who are slim and trim are not much affected and able to move and work without any risk of fracturing of bones. At the same time those who are bulky have miserable time as their weight becomes their number one enemy in managing this dreadful ailment.
So people taking regular dose of calcium and vitamin D with an average body weight can manage this disease easily.