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10 Tips to prevent Osteoporosis

Bone skeleton forms the support system of a body. Just imagine how a human body would look without the bones! Thus it is very important to take care of bones to avoid complications in later life. “Osteoporosis” is a common bone disease, often misunderstood as low calcium disease or postmenopausal disease. “Osteon” in Greek means bone and “porosis” is a condition of bone weakening. It is a disease of bone which results into deterioration of the bone, making them brittle and weak.

A bone is formed mainly of calcium, protein and collagen which strengthen the bones. Diseased bones are easily broken by a minor injury. Though all the bones in body are at the risk of fracture; hip bones, wrists and spine are the common affected areas.

This disease can remain hidden for years; because you won’t know you have Osteoporosis until and unless you break your bone. Therefore patients may not be aware of the disease in their body. Osteoporosis mainly occurs due to decrease in “Osteoblast” function which is the result of decreased calcium absorption, lack of Vitamin D due to less sun exposure, genetic factors, anorexia, low level of sex hormones, hyperthyroidism and kidney diseases.

There is no way to cure Osteoporosis completely but there are some preventions you can take to slow down the process of Osteoporosis or considerably reverse the process of bone weakening. Few changes in the lifestyle can keep your bones healthy.

1. Maintain a healthy lifestyle: Avoid excess coffee, alcohol and fats as these habits spoil the bone health.
Obesity and crash dieting are responsible for osteoporosis. So one should exercise regularly and stay fit. Avoid rapid weight loss treatments.

2. It is seen that excess protein intake is as harmful for bones. So never fall prey for fad diets instead have a balanced diet

3. Medications containing corticosteroids, antidepressants and acid blockers also damage the bones.

4. One should always test his / her Bone density. This test can predict your chances of bone fractures due to low bone density. If you have a history of Osteoporosis in your family then keep checking your bone density regularly.

5. For strong bones, proper levels of minerals like calcium, magnesium, boron, zinc and manganese are very important.

6. Also, vitamin D is important which helps in calcium absorption. Richest source of vitamin D is sunlight. This is the only vitamin which can be synthesized inside the body with the help of sunlight.

7. Vitamin K – in the form of K2 (MK – 7), is another bone strengthening factor. It also prevents calcium from hardening the arteries.

8. Vitamin A, even if essential for body should be limited to 5000 IU per day. As high dose of Vitamin A is dangerous for bones. Remember a rule; nothing should be consumed in excess even if it is good for your health.

9. Exercise can improve your bone’s health. Be active physically. Climbing stairs, running, weight lifting and walking exercises are helpful in maintaining bone density. However, swimming is not that helpful in Osteoporosis.

10. Women in their postmenopausal stage are prone for bone loss. Basically lowering of Estrogen hormone in women is the reason for Osteoporosis. So women should check their health status periodically.

A healthy body keeps mind healthy and happy.