To mark the World Osteoporosis Day, orthopaedic experts list down three common types of injuries that are on the rise and how we can prevent and cure them through diet and a healthy lifestyle. Sangeeta Yadav tells you more
Did you know it takes 1,000 mg calcium a day to keep all the osteoporosis issues away, a condition which makes bones weak and brittleIJ But are we fulfilling this daily requirementIJ According to a recent study of the global calcium map that appeared in the journal Osteoporosis International released this month, people in India, like some other countries in Asia-Pacific region, including China, Indonesia and Vietnam, have very low calcium intake — less than 400 mg a day, raising the risk of fractures and osteoporosis.
“Osteoporosis is about the degeneration of bone mineral density like calcium, phosphorus and Vitamin D which makes the bone very fragile and increases the risk of fracture in spine, wrist and hip,” Dr Mukesh Garg, consultant and orthopedic surgeon at Sarvodaya Hospital, says.
To meet the daily calcium requirement, all it takes is eat calcium rich food. “Foods like green vegetables that are good source of calcium and egg, dairy products that are low in fat, salmon and tuna should be consumed daily and in good quantity. The calcium requirement should be at least 1,000 mg per day. If this is not getting fulfilled, then the individual may require dietary supplement. Too much of tea and coffee should be avoided. Aerated drinks should be a complete no no as it decreases the absorption of calcium. Eating too much of junk food also decrease in calcium intake in bone density. Smoking and drinking alcohol should be avoided,” Garg advises.
Apart from calcium, another important nutrient that makes our bone stronger is Vitamin D and its best source is sunlight. But due to the fear of sun tanning, not many people go for sunbathing. Those who are exposing themself to the sunlight apply anti-suntan lotion to prevent the tan. What options do we have thenIJ
“There are very limited natural source of Vitamin D that you can go for. You can substitute sunbathing with cod-liver oil, salmon fish, etc. There is no vegetarian diet resource except sunlight and dietary supplements,” Garg explains.
The deficiency of Vitamin D, which was quite common in women after menopause, is now affecting men too at large. Another health survey revealed that not just women, men in India have also reported high incidence of osteoporosis. The survey claimed to have screened close to 73 lakh men out of which 80 per cent were found to have alarmingly low levels of Vitamin D in their blood.
Experts cite the reason to sedentary lifestyle that lacks fitness activities. “Due of increase in sedentary lifestyle, Osteoporosis is on a rise these days and has affected younger age group and men as well. lack of fitness exercise and sports activities are the major causes. Everybody should brisk walk for half an hour minimum and go for jogging, swimming and cycling as it helps in strengthening the bone.
A lot of young people are getting affected by Osteoporosis raising an alarming health issue that is on a rampant worldwide.
“It is no more an ageing health aliment. Our bone density starts decreasing starts developing since our childhood and that is why is it said that the initial phase of child’s health is crucial as it determines their mental and physical development. Moreover, till the age of 30-35 years, the peak bone mass which is the bone mineral density remains normal to average. After that bone generally starts decreasing depending upon lifestyle or each individual. In female, after menopause, they start losing bone density quite fast due to hormonal changes,” Garg tells you.
It is the early signs that show whether a person is prone to osteoporosis or not. And the best way to prevent from getting it is to follow preventive care.
“People start getting body and joint pain which might increase while exertion and walking. They can also experience the thinning of the bone and fracture in spine and neck or wrist. In this case, prevention is the best treatment. If you take care in the early stage and have a healthy lifestyle since childhood days, then you will never get low peak bone mass. The chances of osteoporosis will be almost negligible,” Garg tells you.
If the patient is having body and muscle pain, he or she should go for dexa scan which tests the bone density. “The scan detects the amount of mineral in the bone. This shows if the patient is having normal bone or osteoporosis bone and what are the chances of getting osteoporotic fracture. Patient might require some supplement along with diet and exercise,” Garg explains.
Talking about the top three cases of osteoporosis that are on a rise in India, Garg says: “Spine Osteoporosis Fracture is very common. In this case, the vertebra of the spine collapses. Gradually with age and especially in female, because of the excessive deficiency, the patients lose the normal bone formation and fragile bone collapses by the hip. Their height also decreases. It is important for them to take supplement. Depending upon the patient, medicine and surgical procedure like balloon kyphoplasty or screw fixation are advised. Another case on a rise is wrist fracture that is very common in old age people. The wrist loses its balancing power and strength to hold heavy things. After trivial fall, patient used to have that fracture. We use plaster cast and surgery K-wire-stabilisation or plating. It is always advisable to not keep the floor wet for the risk of slipping,” Garg says.