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| Check your bone before it loses the tissue | |
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by Dr K K Aggarwal
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After age of 35, both men and women lose bone at a greater rate than it forms, causing bone loss. After menopause, women start to lose bone at a much more rapid rate than men of the same age. All post-menopausal women and elderly men therefore need to get their osteoporosis test done once a year to know their chances of future fractures of the hip bone or the spine. Osteoporosis is a silent disease and may have no clinical manifestations until there’s a fracture. It is not a form of arthritis. Arthritic diseases damage the joints, while osteoporosis affects the tissue and inside structure of the bone. However, a person can suffer from both. Osteoporosis should not be seen as an inevitable part of ageing. One can prevent, detect and treat osteoporosis quite effectively. Early detection is the best way to prevent it. What is blood pressure to the heart, thermometer to the fever, peak flow meter to asthma: bone density test is to the bone. It is also called as a bone meter: an instrument, which measures the strength of the bone. The common sites for the measurement are lower spine, hip bone and the wrist bone. How to improve bone density: One should stop smoking as it increases bone loss. Calcium-rich diet: The aim should be to get 1,500 mg of calcium a day in post-menopausal woman or a man over age 65. Good dietary sources of calcium include dairy products, tofu and other soy products; orange juice fortified with calcium, canned salmon with the bones, and cooked spinach. Vitamin D: Vitamin D levels are influenced by how much sunlight one gets. Levels tend to decrease in older adults, especially in winter and in people who are unable to leave their home. One should consider taking a supplement to make sure one gets the recommended daily amount – 400 to 800 IU a day. Protein in diet: An adequate intake of protein in diet, combined with an adequate intake of Ca help increase bone density. One should aim for about 12% of calories to come from proteins such as legumes, poultry, seafood, meat, dairy products, nuts and seeds. However, too much protein with too little Ca can be harmful. Weight-bearing exercise: These are activities such as walking, jogging and stair climbing that one should do on the feet, with your bones supporting your weight. They work directly on the bones of the legs, hips and lower spine to slow mineral loss. Weight-lifting exercises: These exercises one also called resistance training or strength training. They strengthen muscles and bones in the arms, chest and upper spine. They can work directly on the bones to slow minerals loss. Adequate Vitamin K: This vitamin may be helpful in enhancing bone strength. Green leafy vegetables are the best sources of vitamin K. If one is taking warfarin (Coumadin), he or she should check with the doctor. Avoid excessive alcohol: Women should limit alcohol consumption to less than one ounce a day and men should limit it to less than two ounces. Limit cola drinks: People who have high cola intake often have lower bone density. ( Dr. Aggarwal is Sr. Consultant, Mool Chand Hospital; Executive Vice Chairman, Heart Care Foundation of India; & President, IMA New Delhi Branch) | |
OSTEOPOROSIS
is a disorder of the bones in which the amount of bone is decreased.
Cortical, the peripheral portion of the bone becomes more porous
and thinner. This makes the bones like wrist, spine and hip weaker and
more likely to fracture. The term osteopenia refers to the intermediate
stage of the disease, notable loss of bone tissue, although less
important than what is defined by the term osteoporosis. 