Osteoporosis in Women

Osteoporosis

Make your bones strong TODAY, to not let them break easily TOMORROW

Osteoporosis is a condition of weak and brittle bones, so much so, that a fall or little over bending, even something as trivial as profuse coughing can cause a fracture. True that osteoporosis is primarily a disease of ageing population but there is a lot that can be done to prevent this disease to occur at the first place. It’s never too old or young to take care of one’s own bones.
Causes of Osteoporosis
The reasons can be plenty:

  • Ethnicity, sex, family history and age does matter here. Asians, females and old people are at high riskMenopausal women
  • People with small body frame
  • Over active thyroid gland
  • Low calcium intake and bad eating habits
  • Long term use of corticosteroid medications
  • Sedentary lifestyle
  • High intakes of alcohol and tobacco

Teens: What you can do NOW: Teenage is the right time to build strong and sturdy bones which remain intact till late in life. Start working on this from the early years of life.

  • Get enough vitamin D and calcium, at least 1300 mg calcium every day
  • Eat a well balanced diet, limit junk food
  • Exercise, indulge in a lot of outdoor physical activities
  • Don’t start smoking or drinking, at least this early

Adult young females: In your adulthood, still a lot can be done to keep and maintain your bones from breaking away easily.

  • Eat a nutritious, well balanced diet that should include ample amounts of calcium and vitamin D. Both are required for building health and strong bones. Vitamin D, because it is vital for the proper absorption of calcium in bones.
  • Exposure to sunlight will give you enough free vitamin D. These days you get fortified milk and some cereals apart from regular calcium supplements.
  • Do regular exercise. Most importantly weight-bearing exercises such as stair climbing, walking, dancing, or weight lifting keep your bones healthy by working the bones and muscles against gravity.
  • Don’t consume more than two alcoholic drinks a day if you are a male or not more than one alcoholic drink a day if you are a female. Drinking more than this pushes you towards a higher risk of getting osteoporosis.
  • Quit smoking as it puts you at a greater risk for osteoporosis and can also increases the rate of bone thinning, if it has already started.

Menopausal women: When a woman reaches menopause, her estrogens levels goes down and this drop can lead to bone loss. Once menopause is attained, women must pay attention to the following:

  • Increased calcium intake: Women between the age group of 18 to 50 require at least 1,000 milligrams of calcium a day and post 50 years of age, this daily requirement becomes 1,200 milligrams. Some good sources of calcium are low fat dairy products, dark green leafy vegetables, canned salmon, tofu and calcium-fortified cereals and orange juice.
  • Vitamin D: it is necessary for your body to absorb calcium. An adult’s good starting point is 600 to 800 international units a day, through food or supplements. Keep checking the vitamin D levels.
  • Exercise: Combination of strength training exercises along with weight-bearing ones work best.
  • Cut down fizzy drinks: Carbonated drinks or soda should be avoided.
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