What is osteoporosis?
A reduction in bone mass and strength that weakens bones increasing the risk of fractures is known as osteoporosis.
Bones are living, growing tissues. There are 2 layers – an outer compact or dense shell called cortical bone and a trabecular or spongy inner layer of bone.
Why does osteoporosis occur?
Up to the age of 30 women builds more bone than lose it . Postmenopause, in fact after the age of 30 itself, there is some bone loss.
In the perimenopausal age group, oestrogen deficiency leads to this spongy part of the bone becoming weaker. The “ holes” in the trabecular spongy bone become larger causing the weakening of the bones.
Premature menopause ( before the age of 40 years )leads to even greater loss of bone for the same reason . That’s why fractures are common in peri and post menopausal ladies ; the slightest trauma leads to the same .
Women are four times more prone than men to get osteoporosis .
Asian and White women are more likely to have osteoporosis than African women; so are petite and small built women .
Genetic issues play a role . A family history shows weak bones run in families . Your moms or grand moms and sisters may have a history of osteoporosis
Some medical causes like cancer and stroke ; also autoimmune disorders are likely to do the same .
Steroid intake is also linked to weak bones .
How can you prevent osteoporosis ?
A regular exercise programme 5-6 times a weak which includes weight bearing exercises like walking , running , jogging , hiking,sports like tennis, dancing etc. Also strength training and weight lifting is also needed to build muscle mass and increase bone strength .
20 minutes of exposure to the sun helps in absorption of Vitamin D which again helps to improve bone strength .
Eating food rich in Calcium and Vitamin D such as milk , dairy products, greens like broccoli and kale, fish , fortified foods like cereals and breads help .
Eating Calcium supplements (1200 grams) everyday as well as Vitamin D supplements are essential . 600 IU is the daily recommended dose after menopause .
Also remember that smoking has to be stopped and alcohol intake must be reduced in case you want to prevent osteoporosis .
There are some medications that are also available to help boost bone health .
Remember menopause is not a pause to living a healthy life . Take care of your bone health and start it NOW.What is osteoporosis?
A reduction in bone mass and strength that weakens bones increasing the risk of fractures is known as osteoporosis.
Bones are living, growing tissues. There are 2 layers – an outer compact or dense shell called cortical bone and a trabecular or spongy inner layer of bone.
Why does osteoporosis occur?
Upto the age of 30 women build more bone than losing it . Post menopause , in fact after the age of 30 itself , there is some bone loss.
In the perimenopausal age group , oestrogen deficiency leads to this spongy part of the bone becoming weaker . The “ holes” in the trabecular spongy bone become larger causing weakening of the bones .
Premature menopause ( before the age of 40 years )leads to even greater loss of bone for the same reason . That’s why fractures are common in peri and post menopausal ladies ; the slightest trauma leads to the same .
Women are four times more prone than men to get osteoporosis .
Asian and White women are more likely to have osteoporosis than African women; so are petite and small built women .
Genetic issues play a role . A family history shows weak bones run in families . Your moms or grand moms and sisters may have a history of osteoporosis
Some medical causes like cancer and stroke ; also autoimmune disorders are likely to do the same .
Steroid intake is also linked to weak bones .
How can you prevent osteoporosis?
A regular exercise programme 5-6 times a week which includes weight-bearing exercises like walking, running, jogging, hiking,sports like tennis, dancing etc. Also strength training and weight lifting is also needed to build muscle mass and increase bone strength .
20 minutes of exposure to the sun helps in absorption of Vitamin D which again helps to improve bone strength .
Eating food rich in Calcium and Vitamin D such as milk , dairy products, greens like broccoli and kale, fish , fortified foods like cereals and breads help .
Eating Calcium supplements (1200 grams) everyday as well as Vitamin D supplements are essential . 600 IU is the daily recommended dose after menopause .
Also remember that smoking has to be stopped and alcohol intake must be reduced in case you want to prevent osteoporosis .
There are some medications that are also available to help boost bone health .
Remember menopause is not a pause to living a healthy life . Take care of your bone health and start it NOW.
