Written By: Bhavyajyoti Chilukoti | Published : December 4, 2017 3:40 PM IST
It is more likely to occur in women soon after menopause, because of the sudden decrease in estrogen. © Shutterstock
In India, of the 230 million women who are over 50 years, 46 million suffer from osteoporosis. With the number of cases rising steadily, it is important to understand what osteoporosis is and how we can safeguard our bones from becoming weak. Among women, the recommended amount of calcium per day is 1,000 milligrams, which can go up to 1,300 milligrams in postmenopausal and pregnant women. For men, the recommended amount of calcium is 1,000 milligrams per day between ages 25 and 70 and 1,200 milligrams per day from age 71 and up. Dr Ravi Kumar, Chief of Laboratory Services, RV Metropolis, Bangalore shares few interesting points about osteoporosis and bone loss.
#1. Bone mass (density) starts decreasing post 35 and occurs at a higher rate in women who have reached menopause. When osteoporosis occurs, not only do the bones contain abnormal tissues but are also more susceptible to fractures. Here are few ways to prevent bone density loss.
#2. Although osteoporosis affects all bones, it is most common in the hip, wrist and spine. It is also known as a silent disease, as you cannot feel your bones weakening.
#3. Some of the initial signs and symptoms of osteoporosis though are fractures that occur much easier than expected and a forward curve in the upper back. Other symptoms include back pain, caused by a collapsed vertebra and a loss of height over time. If you have any witnessed any of these symptoms, or have gone through early menopause or taken corticosteroids for several months at a stretch, it is recommended that you talk to your doctor about the possibility of osteoporosis at the earliest.
#4. Osteoporosis is also linked with how much bone mass you have attained during your youth. When you are young, your body is able to make new bones faster than it breaks down the old, hence increasing your bone mass. The higher your peak bone mass, the less likely you are to develop osteoporosis at a later age.
#5. Among senior citizens, twenty percent who suffer from a broken hip die within the year, owing to complications from the broken bone or the surgery. Many also require long-term nursing care and have limited mobility. Here are expert tips for people with osteoporosis to improve bone health.
#6. To safeguard your bones from osteoporosis, it is recommended to get regular X-rays and undergo bone density tests. If you are confirmed to be suffering from brittle bones, it is recommended that you increase your calcium and vitamin D intake.
#7. Your diet plays a vital role in the treatment and prevention of osteoporosis and calcium-rich foods are key to building and maintaining strong bones. Calcium-rich foods such as low-fat milk and yoghurt, broccoli, cauliflower, salmon, tofu and green leafy vegetables are a good way to ensure healthy bones.
Although osteoporosis cases have been on the rise in India, it is important to understand the gravity of the situation and increase physical activity and intake of healthier foods. This is not just to prevent osteoporosis, but also ensure a healthier lifestyle during your golden years.
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