Osteoporosis is a bone thinning disorder.
It is a result of smoking, drinking, unhealthy low calcium diet and no exercise. The signs of osteoporosis are seen after the age of 50 but the damage starts much early. It is necessary to take preventive measures when you are young.
Why women are affected the most-
Estrogen helps the bone to absorb calcium. After menopause, a woman’s body produces less estrogen and hence the bones adsorb less calcium which results in weak bones and holes appear in them. In long term the bone loss can cause multiple factures.
You are at risk if-
1) Your parents have osteoporosis.
2) You had an early menopause.
3) You eat poor diet low in calcium.
4) You drink lots of cola or aerated drinks.
5) You smoke more than 8 cigarettes a day.
If you are doing any of the above mentioned you have an increased risk of osteoporosis.
1) Consume calcium rich foods-
The best sources of calcium are low-fat dairy products such as semi-skimmed milk, yoghurt and cheese. Green vegetables like broccoli, spinach, dried figs and currants are good sources of calcium.
2) Vitamin D helps is necessary-
Vitamin D helps the body to absorb calcium. The main source of vitamin D is natural morning sunshine. Vitamin D is also found in fortified cereals.
3) Yoga and weight bearing and bone-strengthening exercises help to make the bones strong. Weight-bearing exercises stimulates the bone to strengthen itself.
4) smoking reduces estrogen level and is harmful
5) Aerated drinks contain phosphoric acid which leaches calcium out of the body.
6) Alcohol prevents the body from absorbing calcium and depletes the body’s calcium level.