How can you reduce the risk of osteoporosis for better bone health?January 23, 2020
In a recent report by the International Osteoporosis Foundation, it has been found out that women in developing countries like India, particularly the females in the lower-income group aged between 30 to 60 years have comparatively lower BMI as compared to females in the developed countries. According to the orthopedic hospital in Jaipur, this is primarily due to the high prevalence of osteopenia and osteoporosis that is caused due to improper nutrition. Osteoporosis in medical terminology can be referred to as a condition in which the bones become porous and the quality and density of bone are reduced. As a consequence, the risk of fracture greatly increases and according to an orthopaedic doctor in Jaipur, the important facts to be reminded is that bone loss occurs often silently and progressively.
Bone loss does not occur as a result of a particular factor but is the result of a combination of factors. Further, in the initial stages of osteoporosis, there are no symptoms that indicate a person is suffering from the disease but once the bones become weak, you can experience symptoms like chronic back pain leading to a minor fracture, bending forward ( a stooped posture), easily breakable bones and significant loss of height over time. Other causes can be low calcium content in the diet which leads to reduced bone density and higher bone loss.
How optimum bone health can be ensured?
According to an orthopaedic doctor, the first step that is required to be taken for better bone health is the proper diagnosis of the disease at the right time. Some general measures that can be adopted include intake of enough amount of calcium and Vitamin D and eat a healthy and well-balanced diet rich in fruits and vegetables that promote better bone health. See what you can do for the attainment of better bone health:
Calcium and Vitamin D
The right amount of Vitamin D and calcium is necessary for building dense and strong bones at a young age so that they remain strong and healthy as your age advances. Calcium and Vitamin D are some of the important nutrients that are essential for the strength of your bones so that you can maintain good posture and movement.
Bone strengthening exercise
The two major types of exercises that can be undertaken for maintaining and achieving higher bone density are muscle strengthening exercise and weight-bearing exercises. The prominent weight-bearing exercise includes running, aerobics, dancing, playing tennis and aerobics. The muscle strengthening or resistance exercises include exercises that use opposing force like swimming, elastic band that enhances your bone strength and helps in avoiding chances of injury due to falling.
Create awareness from early childhood
The building of strong bones takes place in early childhood and is one of the important steps taken for preventing the occurrence of osteoporosis in the later stages of your life. Although it is advised that care for bone health should be ensured throughout your life but a person reaches the peak bone mass by his early adulthood. Thus, it should be ensured that children should participate in outdoor activities and stay active so that they can strengthen their bones.
Lastly, the orthopedic doctor in Jaipur suggests adopting a healthy lifestyle and habits such as avoiding smoking and alcohol, preventing injury from falling and any other accidental injury that can cause major damage to your bones. Further, the doctors at the orthopedic hospital in Jaipur recommend treatment based on the existing conditions of the bone and the risk of breaking bones in the future by conducting a Bone Mineral Density (BMD) test.