Fwd: Nutrition in health concerns: Osteoporosis - Prevention & Treatment
Sushma Jaiswal
Thank you very much for your responses and appreciating this drive. May was International Osteoporosis Month so sharing some important information:
Based on 2001 census, approximately 163 million
Indians above the age of 50 were having Osteoporosis, which is expected to
increase to 230 million by 2015 according to Review Article Indian J Med Res 127, March 2008.
The Prevention & Treatment of Osteoporosis
When people think about being healthy, they probably think about making lifestyle changes to prevent cancer and heart disease. But keeping bones healthy is just as important.
Osteoporosis is characterised by a loss of bone mass resulting in fragile bones & an increased risk of fractures of weight-bearing bones. If it progresses, osteoporosis can lead to loss of height, stooped posture, humpback & severe pain. It affects both men & women, however women are at higher risk for this condition, especially after menopause.
Not everyone will get osteoporosis. However, everyone can benefit from healthy bones. A lack of certain minerals and vitamins play a role in the onset of osteoporosis. By adopting a healthy lifestyle and maintaining sufficient levels of calcium, magnesium and other minerals, men and women can keep their bones healthy and strong.
Here are some general tips for maintaining healthy bones:
- ·
Reduce the amount
of protein, such as meat, in your diet. This will help prevent too much calcium
from being excreted by the body.
- · Avoid carbonated
beverages. This will reduce sugar and phosphorus in your diet, which also helps
prevent too much calcium from being excreted by the body.
- · Increase calcium in
your diet. Dairy products, green leafy vegetables and legumes are great sources
of calcium. Use low fat products if you need to also control your weight. Look
for other products, such as orange juice, that have added calcium.
- · Get more vitamin D
by getting at least 15 minutes of direct exposure from the sun each day. If you
live in a climate where this is not always possible, take a multi-vitamin that
has the recommended daily amounts of Vitamin D. For adults under the age of 50,
you should be getting 400-800 IU of vitamin D every day (IU is the standard
unit of measurement for vitamin D). Adults over 50 years old should get
800-1,000 IU every day. Children — it's so important to start building healthy
bones early — need 400 IU of vitamin D daily.
- · Exercise. Make
exercise a part of your daily routine. Weight-bearing exercises, such as
low-impact aerobics, jogging, walking, swimming, cycling, gardening, etc. are
helpful in minimising bone loss.
Food & Nutritional Supplements to Build Bone and Help Prevent Osteoporosis:
Supplements
Despite all our best intentions, sometimes it is just not possible to eat right
and get all the appropriate amounts of vitamins and minerals in our diet,
especially if we are at risk for osteoporosis. That's when taking nutritional
supplements can be helpful. However, be sure to talk to your dietician or
nutritionist before starting any diet or taking any nutritional supplements.
If one has osteoporosis, is at risk for osteoporosis, or is interested in maintaining healthy bones, increasing intake of calcium & vitamin D will help.
Additional world facts:
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Sushma Jaiswal
Sushma Jaiswal