Did you know that over 200 million people in the world are struggling with osteoporosis and have high fracture risks? Particularly, senior living and women experiencing menopause. What’s the secret of stronger bones? How can you prevent osteoporosis? Here are the tips from the best orthopedic hospital in Udaipur.

Osteoporosis is a medical condition that weakens bones and reduces bone density. It increases the risk of fracture and often goes unnoticed unless something severe occurs. Let’s explore this topic in detail.

What is Osteoporosis?

As we age, our body’s ability to replenish bone mineral density decreases, directly affecting bone strength, and leading to weaker bone. In medical terms, this decrease in bone mass is defined as osteoporosis. To understand it better let’s consider a fictional example. Imagine your bone’s interior as a honeycomb. When subjected to osteoporosis, the walls of the honeycomb get thinner. It also expands the gap between two honeycombs, making the bone weaker. 

Globally, osteoporosis has emerged as a health concern, especially among older adults above 50 years, as it weakens the bone, and they are more likely to fall even from small accidents and minor impacts, such as cough or sneeze. It is often called a ‘silent disorder’ as it goes unnoticed until a fracture or severe symptom occurs.

Major Causes

The major cause of osteoporosis is aging. As we age, our body’s ability to process bone minerals such as vitamin D, calcium, and K2 decreases. It directly impacts the bone strength and functionality. Additionally, a combination of lifestyle factors like lack of physical activity and smoking also increases the vulnerability towards osteoporosis. The other reasons are genetics, age, and gender. You might be surprised to hear that women are at higher risk than men. Certain medications like corticosteroids and hyperthyroidism also increase osteoporosis.

What are the Common Fracture Sites?

Osteoporosis can affect different body parts such as the hip, waist, and spine. For more information in detail, you may connect to an orthopedic surgeon in Udaipur.

Prevention Tips for Osteoporosis

But there is a bright side. Certain lifestyle factors can influence your bone health, ensuring you have stronger and healthier bones. Here are a few prevention tips to manage osteoporosis and its symptoms.

Regular Exercise

Exercise is important for everyone, especially for individuals who are struggling with bone issues. According to science, an adult must do at least 2 hours and 30 minutes of moderate-intensity aerobic activity every week. It may include fast walking, cycling, or swimming.

Weight-lifting Exercise

To manage osteoporosis, you must do weight-bearing exercises and resistance exercises every week to prevent osteoporosis. For example, you may include skipping, dancing, running, jumping, and aerobics. These muscle-strengthening exercises help replenish bone density. Focus on vulnerable parts like legs, hips, back, chest, arms, and shoulders. Also, remember, while exercising, wear supportive and comfortable footwear. 

Resistance Exercise

In your exercise regime add resistance exercises, such as press-ups and weightlifting. Such exercise demands muscle strength that boosts bone strength, managing osteoporosis symptoms. 

Balanced Diet

A balanced diet is the best way to prevent multiple health conditions, including heart and bone diseases. Eat food rich in bone supporting minerals, such as calcium and Vitamin D. Vitamin D is important for bone as it helps absorb calcium, and calcium helps build bone density. Add calcium-rich foods to your diet including leafy green vegetables, dried fruits, milk, cheese, yogurt, and tofu. Also, include Vitamin D dietary sources including liver, egg yolks, fortified foods, red meat, and oily fish.

Add Supplements

A healthy adult needs 700mg of calcium each day and 10 micrograms of vitamin D each day. However, sometimes it isn’t possible to meet these requirements from dietary sources alone. In such cases, you may consult a health professional and add nutritional supplements to your diet.

Soak in the Sun

While the sun has no direct role in building bone strength, it helps in the production of vitamin D. Thus, it is recommended to spend a few minutes in the sun every day, to prevent severe conditions such as osteoporosis.

Lifestyle Changes

Adapt to a bone-friendly life. Smoking and drinking are associated with numerous health conditions, including osteoporosis. Quit smoking and limit your alcohol intake. According to the NHS, more than 14 units of alcohol each week can be harmful to human health.

Seek Health Support

If you are diagnosed with osteoporosis, don’t hesitate to seek physical and mental support. You may consider an opinion from an orthopedic surgeon in Udaipur or the one located near you. Orthopedic doctors help you with treatment and prevention tips to overcome the situation.

Way Forward

Osteoporosis is risky, but you can manage it with the right lifestyle and medical support. J.P. Orthopedic Hospital offers advanced orthopedic care in Udaipur and India to help patients struggling with bone concerns. To book an appointment or for a query connect with us today.