World Osteoporosis Day - 20th Oct 2012
World Osteoporosis Day 2012 Theme is
"Stop at One: Make Your First Break Your Last"
Osteoporosis is a ‘silent disease’, the literal meaning of the word is "porous bone", the disease causes a reduction in the density and quality of the bones, bones become fragile, brittle and hence more prone to fractures, usually in the wrist, spine and hips.
•Fractures are warning signs: One fracture leads to another
•A person who has suffered an osteoporotic fracture is twice as likely to suffer a fracture in the future if no diagnosis and treatment for osteoporosis has been provided.
•Approximately half of all people who have had one osteoporotic fracture will have another, with the risk of new fractures increasing exponentially after each fracture.
•One in four women who have a new vertebral fracture will fracture again within one year.•If you are 50 years of age or older and have had a fracture you should ask your doctor for a clinical assessment that will include a bone mineral density test.
How can you maintain your bone health?
•Calcium intake– Calcium is a mineral needed by the body for healthy bones, teeth, and proper function of the heart, muscles, and nerves. The body cannot produce calcium; therefore, it must be absorbed through food. Dairy products, green leafy vegetables, nuts & calcium fortified foods like orange juice, cereal, bread, and soya are rich sources of calcium. Calcium supplements should be taken on the advice of a doctor. Good forms of calcium supplements are calcium carbonate and calcium citrate. But one should be careful not to get more than 2,000 mg of calcium a day.
•Vitamin D supplementation- Vitamin D helps in the absorption of calcium. Foods which are rich in vitamin D are eggs, fatty fish like salmon, cereal and milk fortified with vitamin D. Sunlight is also a good source of vitamin D.
•Exercises– Exercise makes bones and muscles stronger and helps prevent bone loss. Weight-bearing exercises, done at least three to four times a week, are best for preventing Osteoporosis. Walking, jogging, playing tennis and dancing are all good weight-bearing exercises. In addition, strength and balance exercises may help you avoid falls, decreasing your chance of breaking a bone. Consult an expert whenever engaging in advanced, vigorous and form-heavy exercises.
•An optimal diet rich in calcium and protein is important to ensure proper bone formation and density.
•Lifestyle changes, including quitting smoking and curtailing excessive alcohol intake will also benefit.
So Capture your facture risk....
