“A condition when the bone becomes more porous, lighter and thin and prone to break even with a little jerk or pressure.”
The prevalence of bone disease like osteoporosis has increased many folds in India’s last two decades because of unhealthy habits and ignored bone health.
Bone is a part of health concern hidden deep inside our body, and we generally concerned after getting serious issue or hampered quality of life. Indians are more prone to get bone issues like osteoporosis, osteopenia, osteoarthritis, knee and joints problems, back problems. Initially, these conditions have a silent nature. All of a sudden, the Silence breaks with fracture, severe pain, or lack of movement. In most cases, some symptoms like back pain, weak strength of your grip, loss of gait, weakness, low stamina, stooped posture, brittle or unsaved nails, lost proper shape but neglected as a significant health problem until getting worst.
Osteoporosis and Indians
Osteoporosis impaired bones’ strength and capacity to hold or give heavy work support and even break with little high pressure. Sometimes, your own body’s weight with a small jerk can cause fracture if you have osteoporosis.
We should have two more concerns about osteoporosis Indians are more susceptible to this condition because genetic makeup gives bones “lighter” than Western people. Small body frames and low weight is what we have in our genes, but with a sedentary lifestyle and inadequate diet, we make the above condition a severe health issue. The habit of eating more spicey and salty food makes this situation worst.
In short, “we invest less in our bone but draw more from it” is the main reason for lower average bone mass.
- Lack of physical activity
- Poor calcium intake
- No or insufficient sun exposure
- Unnatural habitat
- Poor diet or undernutrition
- High sodium and salt intake
- High level of stress
- Addiction to alcohol or smoking
- Long term use of steroids, antidepressants or other medicines
Children from 4 to 18 years don’t have adequate physical activities to achieve optimum growth, development, and bones strength. They are either bookworms, screen centric, luxury-seeking, and lazy. Same applies for adults, most of us don’t have enough exposure to outdoor activities and games like running, swimming, boxing, weight lift training. We missed achieving biological peak time of getting the highest bone mineral mass density is the age of 20-22 years in our life.
Indians are also taking excess salt and spice in foods and curries in addition to Indian style food we are also getting a high amount of sodium from western fast foods and Bakery products. This excess of salt and sodium tend to deplete calcium through urine and reduce your bone density. When combined with poor nutrition and lack of physical activities, these regular patterns are sufficient to develop osteoporosis.
Reasons other than being Indian
- At age above 40, the bone mass density starts to decline in the thirties if not prevented with healthy lifestyle changes and diet.
- Inadequate calcium intake below 1000 milligram per day is also a reason for getting this poor bone condition.
- Women are more inclined to get osteoporosis because of their hormones and menstrual cycle. This risk even increases more after Menopause.
- As mentioned above the sedentary Lifestyle lack of exercise, no use of stairs, avoid weight lifting, or any heavy work causes a higher risk of getting osteoporosis.
- Lack of activities also results in low metabolism, which decreases requirement and absorption of minerals causes low bone density.
- Excess consumption of alcohol more than two drinks per day or more than eight drinks per weak can also reduce bone density by depleting calcium. Alcohol is very harmful to Indians, especially if anyone has metabolic, cardiac, kidney, liver, bone, or lifestyle disease.
- Regular excess intake of coffee or masala drinks with toxic Chemicals like monosodium glutamate or others can also be a reason for developing osteoporosis.
- Long term use of Steroids as in asthma, Arthritis, allergy, thyroid medicines, antiepileptic medicines, cancer treatment, and many other medicines can be a cause of reducing bone density. Always discuss your doctor about this issue, if you are taking any long term medications.
- Some diseases like Diabetes mellitus, hyperactive thyroid, inflammatory bowel syndrome, liver disorders, Kidney Disease, cancers, and Arthritis also increase the risk of osteoporosis.
- Family history can also be a reason in a few cases.
How do we prevent
- Health Education
- Manage stress level
- Regular exercise
- Healthy lifestyle
- Proper nutrition
- Overcome Addictions
Increase calcium intake, calcium-rich foods are milk, cheese, yoghurt, beans, broccoli, spinach, Paneer, soya milk, nuts, and seeds.
Regular exercise increases calcium metabolism and Calcium absorption and utilization in bone and other tissues.
Take 20 to 30 minutes of sunlight exposure in the morning before 11:00 a.m. at least four days a week.
Milk products roughly have 200 to 300 milligrams of calcium per 200 ml of milk paneer curd and butter.
Fish has 200 milligrams for 200 gram of calcium on average.
Moong and Masoor dal have 50 milligrams of calcium per 200 gram Approximately the same is for cereals like jowar, Rice, Bajra, Rajma.
Beans and green leafy vegetables are also a rich source of calcium with the 200 milligrams of calcium per 200-gram quantity.
Also, add fish oil, antioxidants, green tea, ginger, garlic, Omega 3 fatty acids, Vitamin C, and E to your diet.
Other micronutrients needed for bone health are vitamin D, vitamin K, Phosphorus, magnesium, and zinc.
Take adequate protein in your diet will help to bone maintenance and Calcium metabolism.
Stop or Avoid
Avoid high salt and sodium diet.
Stop heavy alcohol intake or limit your alcohol intake.
Avoid smoking; it can interfere badly with your calcium metabolism and give you many health issues.
Also read article “Don’t blame Salt”
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