Osteoporosis — Slow & Silent Plague!

What is Osteoporosis?

The term ‘Osteoporosis’ literally means ‘porous bones’. A healthy bone on the inside is a honeycomb like porous structure having tiny pores in it. Due to Osteoporosis, these pores enlarge in size impacting the bone density and strength. It is a condition that is slowly developed over years making your bones weak, fragile and prone to breaking and fractures. The spine, hip and wrist are the areas more susceptible to breaking.

Causes

• Age: As you age, your body’s ability to replace the old, damaged bones with the new stronger bones is reduced leading to higher number of weak bones in the body.
• Menopause: Menopause is usually associated with a drop in estrogen levels in women, which makes it one of the primary causes of Osteoporosis.
• Other Hormone Imbalances: Imbalanced levels of Growth Hormone, Parathyroid Hormone and testosterone in men also impact the bone strength.
• Lack of Calcium & Vitamin D: Calcium and Phosphorous are the primary components of a bone. Calcium helps build new bones and Vitamin D helps absorb calcium in the body. Low levels of either can jeopardize bone health.
• Smoking & Alcohol: Nicotine can have a toxic effect on bone cells by blocking the body’s ability to use estrogen, calcium, and vitamin D and alcohol has the potential to increase the calcium loss in the body.
• Caffeine: The caffeine found in coffee, tea and certain beverages hinders with the calcium absorption in the body.
• Thyroid Problems: High levels of thyroid hormone have shown an impact on the bone density and strength.

Prevention & Treatment

• Diet: Have a nutrient dense diet primarily focusing on protein (at least 1gm/kg body weight), calcium (1,000 mg daily) and Vitamin D. Consume adequate amount of calcium rich foods like milk, cheese, broccoli, kale, yogurt, beans, sesame, lotus stem, fish such as salmon, etc.
• Exercise: Indulge into weight bearing exercises that cause your muscles to push and pull against your bones causing the bone to retain or gain the density.
• Supplementation: Check for your calcium and Vitamin D levels at regular intervals and take the supplements if necessary.
• Exposure to Sunlight: Sunlight is a primary source of Vitamin D.
• Smoking and Alcohol: Stop smoking and limit consumption of alcohol to help prevent bone loss.
• Caffeine: Limit caffeine consumption in order to avoid calcium absorption hindrance in your body.
• Body Weight: Maintain a healthy body weight.

Author: Aayushi Hemrajani | Co-Founder — 23BMI | Health Coach | Advanced Nutrition Expert | MSc. IBM, London |