Health Resouces #1

osteoporosis:

Osteoporosis is a disease where in there is loss of bone mass and a collapse in the structural design of the bones. It makes bones so feeble and fragile that a mild stress, a minor strike or even a fit of coughing can lead to a fracture particularly in the hip, spine, and wrist which can damage a person’s ability to walk on his own, or can lead to a lengthened disability and even death. It affects millions of people above the age of 60 and mostly women. It is often called “The Silent Disease” because most people don’t even realize that they are at risk.

Tips to prevent Osteoporosis :

• Eat a diet that is rich in calcium such as dairy, broccoli, kale, and beans. Calcium is essential for maintaining bone strength; according to a study, the need of calcium among adults aged between 19-50 is 1,000 mg per day. It increases up to 1200 mg. for people above the age of 50.

• Put sufficient amount of vitamin-D in your diet. The calcium you consume will not be absorbed if you don’t get adequate amount of vitamin-D. It can best be absorbed from sunlight. So just 10-15 minutes of exposure to the sun is enough for your body’s vitamin-D intake. If you are reluctant to go into the sunlight, take supplements. Most of the multivitamin pills contain vitamin-D.

• Get weight-bearing exercises such as walking, jogging, stair climbing, dancing, or weight lifting or any other exercise that makes your muscles work against gravity. Work out for 30 minutes a day, as regular as possible.

• Quit smoking. Smoking increases the risk of developing osteoporosis by growing the rate of bone thinning after it starts.

• Cut on the intake of alcohol. If you can’t resist it, try not to sip more than 1 drink a day. Drinking more than that could be very harmful.

• Get yourself checked with a bone density test.


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