Bone up!

Did you know that our lifestyle habits may be putting us at greater risk of osteoporosis in later in life? Sedentary lifestyle causes osteoporosis among men and women; it progresses silently without symptoms until a fracture occurs.

Not getting enough exercise, working for longer hours on computer, high work pressure can be some of the reasons for the occurrence of the disorder.

People nowadays, lose out on healthy living during their peak years and do not get to bank calcium and bone density, leading to weak bones after 40, when the process of bone-building slows and wear and tear increases on the bony surfaces.

Here are the habits that can significantly elevate your risks and tips to how to minimise the risks involved.

Food

Eating disorders are illnesses characterised by unhealthy behaviors associated with food or eating, such as starving, overeating, or bingeing.

Many eat a moderate amount of food; a few would subsist mostly on fast foods, cookies and other high-sugar dishes. Nutrition is very critical to bone growth and improper diet may badly ruin the bones. Hence, it is crucial to keep in mind of what one is consuming.

• Monitor the intake of calcium and vitamin D intake. Calcium helps build and maintain bone and vitamin D helps your body absorb calcium. You can get calcium from foods, supplements, or a combination of the two.
• Women above 50 years must consume about 1,500 mg of calcium daily, which is comparable to four glasses of fortified milk each day.
• High protein level may cause more calcium to be excreted through your urine.
• Fruits and vegetable, on the other hand, will increase your magnesium and potassium intake, which help to build up calcium stores.
• Eat enough vegetables and get about 1500 mg of calcium a day, if you prefer to have high-protein diet

Sedentary lifestyle
With more and more people spending time sitting at office, there is a rising need for physical activity among the urban youth. It is important to find time for physical exercise. People with sedentary lifestyle are more likely to develop osteoporosis.

Lack of mobility and exercise reduces the bone mass. This makes them prone to developing weaker bones and higher chances of fracturing.

• Those affected by osteoporosis need to follow a low impact workout routine recommended by their doctor. Bones need resistance to grow strong, which is why weight-bearing exercises are not only good for your muscles, but also your bones.
• Taking a walk every day or going to the gym daily should be part of everyone’s daily routine as it keeps the body active and helps build stronger bones.
• Weight-bearing exercise like walking or jogging and low-impact aerobics like elliptical training or biking can be beneficial.

Alcohol consumption and smoking
Alcohol and smoking negatively impacts bone health for several reasons. To begin with, excessive alcohol and smoke interferes with the balance of calcium, an essential nutrient for healthy bones.

It also increases parathyroid hormone (PTH) levels, which in turn reduce the body’s calcium reserves. Some studies have shown a direct relationship between tobacco use and decreased bone density. Chronic heavy drinking can cause hormone deficiencies in men and women.

• Cutting down on the amount of alcohol that is consumed as opposed to giving up alcohol completely can help bring lots of health benefits, and can be significantly easier to sustain.
• It’s best to limit alcohol consumption to two drinks per day. A 6-ounce glass of wine, 12-ounce bottle of beer, or a 1.5-ounce glass of hard liquor are all considered one standard drink.
• It’s a good idea to avoid situations, where you may be tempted to drink.
• Quiting smoking appears to reduce the risk of low bone mass and fractures. Get some assistance to kick the habit as soon as possible.

The earlier the prevention measures are taken, the greater the benefit to bone health. It is important for all individuals including those with a strong genetic tendency for osteoporosis to practice healthy lifestyle choices.

Practicing healthy lifestyle choices will help one reach their peak bone mass in youth and promote healthy bones in adulthood.

By: Dr Chakradhar Reddy
The writer is an Orthopaedic and Joint Replacement Surgeon, at Apollo Spectra Hospitals