Don’t Bend to Osteoporosis

 “Osteoporosis is often referred to as silent disease because bone loss occurs without any symptoms,” says Dr Ambrish Mithal, Chairman and Head of Endocrinology at Medanta-the- Medicity. The first signs of osteoporosis is usually a fracture, which is the result of a weakened bone. Osteoporosis primarily affects the spinal vertebrae and bones of the hip and wrist, causing them to shrink.

What happens to your bones in osteoporosis?

Osteoporosis is a condition in which your bones become fragile and brittle; the density and quality of the bones is reduced; and this in turn predisposes one to fractures. As the bones become thinner and more porous, this risk increases- a minor bump, an accident or even normal daily activity can cause a serious fracture.
Osteoporosis is caused due to non-absorption of calcium, resulting in a fall in bone density. While it is a known disease in the elderly, its increasing incidence among younger patients is a cause of concern for the International Osteoporosis Foundation.

Know your risk factors

1. Family history
2. Frequent falls
3. A previous fracture
4. Long term enforced bed rest
5. Little physical activity
6. Insufficient sun exposure
7. Loss in height
8. Lower body weight
9. Menopause
10. A diet low in calcium and Vitamin D
11. Excessive alcohol intake
12. Smoking
13. Advancing age
14. Use of certain medications

Build your bones

Contrary to popular belief bones are a living, dynamic and metabolically active tissue. In girls bone building happen between 9 to 14 years and they reach their peak bone mass at the age of twenty and men reach it at 25. Again, women have increased demands of calcium during pregnancy and breastfeeding. If calcium is not supplied externally, it leaches from the bone. Moreover, women lose a lot of bone mass after menopause, which makes them vulnerable to osteoporosis.

The fact highlights the importance of building a rich bone bank, which is done in early years. Key nutrients for healthy bones are—

• Calcium—Calcium is essential for building and maintaining bones. It combines with other minerals to form the hard crystals to give a bone its strength. Dairy foods form rich sources of calcium.

• Vitamin D—Vitamin D helps us assimilate calcium absorption from the gut and if you take calcium without Vitamin D it will never reach your bones. Our body can make Vitamin D but for that you need to expose the body for at least half an hour to sunlight. Despite the abundance of sunshine in the country, Indians are particularly deficient in Vitamin D.

• Protein—A diet rich in protein is required to build bones.

Role of exercise in bone building

Just like muscles and brain, bones too follow the logic of “use it or lose it.” Our skeleton requires regular exercise at every age to stay strong.” If the bones are not called upon to work—as they are during physical activity—they do not receive the message that they have to be strong. Lack of exercise, as we get older contributes to lower bone mass. Two types of exercises help build bones—

• Weight bearing exercises where you have to stand while exercising, this includes—walking, jogging, aerobics and dancing.

• Resistance exercises that use muscular strength to improve muscle mass, such as weight lifting.

Swimming doesn’t help your bones.

Although osteoporosis can be easily diagnosed and treated, studies have shown that it remains seriously under-diagnosed and under-treated. To a large extent it is a preventable disease since it is never too late to adopt a bone-friendly lifestyle—all that is required is exercise, enough sunlight, and an adequate inclusion of calcium and protein in the diet. This approach keeps the bones healthy and helps prevent osteoporosis.

Widespread vitamin D deficiency and low calcium intake may be in part responsible for the alarming rise in osteoporosis. This is particularly seen in women undergoing menopause, elderly people and malnourished children. This can be treated with a protein, calcium and vitamin rich diet, says Dr Mithal.

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