World Osteoporosis Day 2017 echoes the theme, “Love Your Bones, Protect Your Future!” This day is observed on 20th October every year with a goal to spread awareness and educate people on ways to prevent osteoporosis effectively.
Osteoporosis means ‘porous bone’ and it is also known as ‘silent’ disease. It occurs when the body loses too much bone, makes too little bone or both. In this disease bones become weak and may break from a fall or, in serious cases, from sneezing or minor bumps. This disease affects one in three women and one in five men over the age of 50.
• Osteoporosis is a bone disease
• It causes the bones to become fragile
• In this disease bones weaken and are more likely to break
Nutrition to prevent bone disease
Osteoporosis can be prevented. You need to follow healthy lifestyle habits in order to protect your bones and decrease your chance of getting osteoporosis. Include a diet rich in calcium, vitamin D, phosphorus, vitamin K and magnesium. It is important to take an early action to protect bone and muscle health to protect your future.
A person should ideally be consuming minimum 400mg of calcium every day as It is important for building and maintaining healthy teeth and bones. Include dairy products and green leafy vegetables in your diet.
It is good for bone health and helps calcium become effective. This Vitamin is found in poultry, green veggies, vegetable oils.
Vitamin D intake is also important to ensure proper calcium absorption. Fortified foods, saltwater fish and liver. Most of the Vitamin D come from sun exposure. So exposure to sunlight is needed to get vitamin D.
It is essential for the formation of bones and important for bone health. It can be found in green leafy vegetables, brown rice, fish and nuts. Phosphorus in also an important nutrient for bones.
Myths and misconceptions about Osteoporosis
It is only a woman’s disease
Don’t think that men do not have to worry about getting this condition. Being female there is risk of developing osteoporosis and broken bones. About 80% of osteoporosis cases affect women. But men are also prone to this condition particularly those with low levels of Vitamin D.
Getting older is the main cause
Osteoporosis can also affect a person in their younger years. There are many factors leading to osteoporosis in younger age like smoking, unhealthy diet, low nutrition etc.
Having lot of calcium only will prevent osteoporosis
Too much of calcium is not good for the body. It is important to take other nutrients like vitamin K, magnesium, vitamin D and strontium.
Taking care of bones after menopause
1. Follow a diet rich in fruit, vegetables, fish, omega-3 and whole grain cereals. Vitamin D (sardines, mackerel, calf’s liver, eggs, cod liver oil) is important for building and regenerating bone.
2. Take vitamins and nutrients mentioned above. Start eating foods such as cheese, fruits and vegetables like broccoli, spinach, yogurt, dried fruit, nuts, green veggies.
3. A good walk is always an excellent option for health.
4. Get good exposure of sunlight.
5. Maintain normal body weight.
Osteoporosis is a growing global problem that has no boundaries. Follow a healthy routine to protect your bones for a better future.