Ever worried about a minor fall leading to a fracture? You might be at risk of osteoporosis, a condition that weakens bones. But fear not! Dr. Priyanka Sehrawat, MD Medicine, DM Neurology (AIIMS Delhi), is here to guide you on understanding and preventing osteoporosis.
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What is Osteoporosis?
Osteoporosis is a bone disease that makes them less dense and more prone to breaking. Imagine your bones as a honeycomb – in osteoporosis, the holes become bigger, weakening the structure. Scary, right? But the good news is, you can take steps to keep your bones strong!
Why are Strong Bones Important?
Our bones reach their peak strength by age 30. After that, it’s all about maintaining that strength. However, after 60 and especially during menopause, hormonal changes can accelerate bone loss. This is where osteoporosis creeps in, making us more susceptible to fractures in the hip, spine or wrist.
How to Keep Your Bones Strong?
Dr. Sehrawat emphasizes some key points to fortify your bones:
- Get Regular Calcium and Vitamin D Checks: Dr. Sehrawat recommends checking your calcium and vitamin D levels once a year after 40. Calcium is essential for building strong bones, and vitamin D helps your body absorb calcium.
- Maintain Adequate Calcium Intake: After 60, the recommended daily calcium intake increases to around 1000mg. To reach this target, you can include milk (around 300mg per glass), curd (around 300mg per bowl), and calcium-rich vegetables like spinach and kale in your diet.
- Don’t Forget Vitamin D: Sunshine is a natural source of vitamin D, but dietary sources like fatty fish and eggs are also helpful.
- Exercise Regularly: Weight-bearing exercises like walking, jogging, and dancing are excellent for strengthening bones.
- Get a DEXA Scan: For those over 65 and post-menopausal women, a DEXA scan is a painless X-ray that measures bone density and helps diagnose osteoporosis. Early detection allows for timely treatment.
