Tuesday, 4 March 2014

Osteoporosis- The Silent Thief

Osteoporosis, which literally means "porous bone," is a disease in which the bones become weak, less dense, and compressible - kind of like a sponge. When somebody has osteoporosis, the risk of fracture is greatly increased. It can occur in both men and women and at any age, but it is most common in women.
Be aware!

Osteoporosis increases the risk for broken bones. The most common ones include the hip, spine, and wrist.

The bones become weak "silently" and progressively, meaning you may not know that you have osteoporosis until a strain, bump, or fall causes a bone to break.

What Causes Osteoporosis?

A number of factors can increase the likelihood of you developing osteoporosis — some you have control over, while others you do not.

Factors that cannot be changed

· Menopause
· Surgical removal of the uterus or ovaries
· Age and gender
· Race
· Family member with osteoporosis
· Hormone Imbalances

Factors that can be changed

· Smoking cigarettes
· Being underweight
· Lack of exercise
· Use of certain medications
· Low calcium or vitamin D in your diet
· Consuming Alcohol

What can you do to protect your bones?

Bone health is largely in your control. There are many steps you can take to keep your bones strong and healthy.

· Save your calcium bank account
Bones have their own “calcium bank account,” and you need a constant level of calcium in your blood since many of your organs, especially your heart, muscles, and nerves, depend on calcium. When these organs demand calcium, they'll steal it from your calcium bank, over a period of time you will deplete the calcium reservoir in your bones and end up with thin and brittle bones.
Many people think that once you are past a certain age, you don't have to worry about getting enough calcium. Wrong! Adequate calcium is important throughout your life. Foods rich in Calcium include milk, cheese, yogurt, almonds, green vegetables and fruits like berries, figs and dates.

· Get active

Exercise also reduces the risk of osteoporosis. Weight-bearing exercises such as walking, jogging, stair climbing, or weight lifting, keep bones healthy and strong.

· Add sunshine in your life

Vitamin D is vital for calcium absorption in bones. Direct sun exposure is the most important source of vitamin D. It is important for individuals with limited sun exposure to include good sources of vitamin D in their diet. Sometimes direct sunlight may not penetrate through layers of clothing. Hence for persons wearing long sleeved clothing or hijab, it may be helpful to have their having vitamin D levels checked (via a simple blood test). Foods rich in Vitamin D include fish, vitamin D rich milk and eggs.

. Don't smoke

Smoking puts you at a higher risk for osteoporosis.

· Bone density test 

Bone density test determines whether you have osteoporosis or are at risk of osteoporosis. According to the National Osteoporosis Foundation it is recommended to take a bone density test after the age of 55-65.

Bones form the framework of our skeletal system. There are 206 bones in the human body. Lets try and save them all from that silent thief called osteoporosis!


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  2. WOW!! i never knew abt this disease , m my self suffering from low Vitamin D, but now under medication. Will definitely get my checkup done. thx alot for the post .

  3. Good post Sabika! Really gotta be more careful about my vit D and calc levels now...