World Osteoporosis Day is observed every year on 20th October across the world dedicated to create global awareness for prevention, diagnosis and treatment and of osteoporosis. This year’s theme is ‘Love Your Bones: Protect Your Future”. This day is observed to motivate people to take early action to protect their bones and muscle health, and for health authorities and physicians to protect their communities’ bone health.

Osteoporosis is characterized by deterioration of bone tissue. The bones become brittle and weak which further increases the risk of fractures especially in the spine, hip and wrist. Women are at greater risk of osteoporosis than men especially after the age of 50.

Are you at risk?

There are a number of factors responsible for osteoporosis.

• Gender- It is more prevalent in post-menopausal women.
• Age-People over the age of 50 are at a greater risk.
• Family history-Parent or sibling with osteoporosis puts the person at a risk of developing osteoporosis
• Dietary factors-Less calcium intake, less food intake
• Medication-Long term use of medications such as steroids.
• Lifestyle factors-Sedentary/inactive lifestyle, smoking, excessive alcohol consumption

How to know if you are suffering from Osteoporosis

The person with following symptoms is likely to suffer from osteoporosis-

• Backache
• Loss of height over time
• Stooped/bent posture
• Fracture of hip or spine

 Tips to keep your bone healthy

• Take a balanced diet rich in Calcium and vitamin D such as milk, yogurt, green leafy vegetables and exposure to natural sunlight.
• Exercise regularly to prevent bone loss
• Avoid smoking and excessive alcohol consumption
• Engage yourself in stress relief activities such as yoga, meditation
• Keep a check on weight ,calcium and Vitamin D level in the body

FAQs

 What is osteoporosis?
Osteoporosis is characterized by deterioration of  bone tissue making it brittle and weak which further increases the risk of fractures especially in the spine, hip and wrist.

Why is osteoporosis known as "the silent disease"?
Patients may not know that they are affected until they experience complications such as osteoporosis pain, hip and spinal fractures.

Why are women at greater risk than men?
As the bone loss is more rapid in women than men due to hormonal changes after menopause. Therefore, women are at a greater risk of osteoporosis than men.

Which kind of diet is good for my bones?
Diet rich in calcium and Vitamin D such as milk, yogurt, cheese, green leafy vegetables and exposure to sunlight is good for bones.

What lifestyle factors are involved in causing osteoporosis?
Sedentary/inactive lifestyle, smoking and excessive alcohol consumption

Which kind of exercise is good to prevent osteoporosis?
Weight bearing exercise like walking, running, skipping, stair climbing prevents bone loss thus helps in keeping your bones healthy.

If I am suffering from osteoporosis, what kind of exercise is good for my bones?
Since it is prevalent in elderly population, brisk walking is highly recommended for the osteoporosis patients.

What kind of complications can I expect if I am suffering from osteoporosis?
Spinal fractures, which are common in post-menopausal and older women result in long term pain and can lead to loss of height and curvature of the spine overtime. The resulting change in body shape can further lead to difficulty in breathing, eating and digestion.

How can I prevent the risk of osteoporosis?

• Take a balanced diet rich in Calcium and vitamin D such as milk, yogurt and green leafy vegetables.
• Exercise regularly to prevent bone loss.
• Avoid smoking to make your bones stronger.
• Avoid excessive alcohol consumption as it reduces the risk of osteoporosis.
• Engage yourself in stress relief activities such as yoga, meditation.
• Keep a check on weight, calcium level in the body.

References
www.cdc.gov(link is external)
nihseniorhealth.gov(link is external)
www.dolcera.com(link is external)
www.mayoclinic.org(link is external)
www.webmd.com