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Osteoporosis, which is also known as “Silent Disease”, is one that causes bones to become weak and thin, rendering them too weak to break easily, even from a minor fall. The most common parts which gets affected due to Osteoporosis are spine, wrist and hip. You can’t see or feel that your bones are getting thinner until a bone breaks. Osteoporosis can greatly affect your daily routine. Osteoporosis is more common in women than men.
Causes of Osteoporosis;
There are many factors which can lead to osteoporosis. Some of the risk factors include –
-
Sex hormones;
- In women, menopause or missing menstrual periods can cause low estrogen level due to which Osteoporosis can occur. Low testosterone levels can also cause osteoporosis in men.
Calcium and vitamin D;
- Less amount of calcium and vitamin D in diet can also increase your risk to Osteoporosis.
- Absence of physical activities in daily routine can also increase the risk of Osteoporosis.
- Smoking can also cause weakening of bones.
- Taking too much of alcohol on regular basis can also affect the bones.
- Anorexia Nervosa is an eating disorder which is characterized by weight loss due to lack of appetite. This disorder can also lead to osteoporosis.
- Use of drugs which can make bones thinner, can also increase the risk of Osteoporosis.
- If a family member has osteoporosis then there is a greater chance that you will too.
While osteoporosis is common in women than in men, thin women are more prone to the disease. Age is another risk factor of osteoporosis.
Prevention from Osteoporosis;
There are few things which you can follow to keep your bone strong and prevent it from osteoporosis;
Exercise;
- Adding physical activity into your daily routine can help your bones grow stronger and healthier. Few of the exercise which can strengthen your bones are;
- Playing tennis
- Jogging
- Climbing stairs
- Hiking
- Dancing
- Lifting weight
- Walking
Nutrition;
- Eating vegetables and fruits on daily basis can help you in getting proper amount of calcium and vitamin D. Low-fat byproducts of milk, leafy & dark green vegetables and other calcium- fortified foods can help you in making bones stronger.
- It is very important to take vitamin D in suitable amount depending upon the requirement of your body. Consult your healthcare provider to help you in making the chart of how much vitamin D is required for your body. Few of the sources of vitamin D are fatty fish like eel, catfish, tuna, milk and its byproducts.
Quit smoking. It will not only lower down the risk of Osteoporosis but also other health problems.
Limit consumption of alcohol
Diagnosis of Osteoporosis;
Bone mineral density test is the best method to diagnose Osteoporosis.
Treatment of Osteoporosis;
The treatment for osteoporosis includes;
- Proper Exercise plan
- Healthy lifestyle
- Balanced diet rich in vitamin D and calcium
- Medication, if required.
With osteoporosis, it is very important to prevent yourself from falling down. Below are few tips which can help prevent falls;
- Use a walker or cane to walk
- Walk on grass if the sidewalks are slippery
- Wear rubber-soled shoes
- Use carpets on slippery floors
- Do not walk in socks or slippers on slippery floor
- Wear low-heeled shoes to avoid poor balance
- Use a rubber bath mat in the tub or shower
- Make sure stairs have rails on both sides
- Illuminate your rooms better to avoid poor vision
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