WHAT IS OSTEOPOROSIS?
The elderly woman fell and broke her hip
This statement might not be the right diagnosis. For many menopausal women suffering from symptoms of osteoporosis, the later might be the case.
The elderly woman broke her hip and fell
The hip bones might have been so fragile, that it could no longer bear the weight, causing the bones to shatter into fragment pieces and that might have been the real reason why she fell. This condition is called 'Osteoporosis'.
Osteoporosis or Low Bone Density is a gradual decrease in bone density over the years, causing the bones to be weak and fragile, which increases the risk of falls and fractures. These fractures can be very serious and fatal to the sufferers. Osteoporosis is more prevalent in women than in men, especially, post menopausal women, because of the decrease in estrogen production, which can weaken the bones, especially bones in the hips, ribs and wrists. That is why Osteoporosis is often viewed as a disease of old age.
SYMPTOMS OF OSTEOPOROSIS
Osteoporosis is a silent condition that doesn't give any symptoms until much later in life. The bones become so weak and fragile that simple every day activities such as pulling the individual with the condition up with the wrists, or carrying a little weight or stepping off a curb may be enough to shatter the already porous bones. Because, it is not a clean fracture, treatment is almost impossible. This can condemn the person with the condition to a wheelchair or worse, to death from complications.
Sometimes, as the patient's age advances, the condition might become even more severe, causing the teeth to loosen and fall off, or the overburdened spine to curve in, leading to a humped back.
Osteoporosis and osteoarthritis are neither the same thing nor refer to the same condition. While Osteoporosis literally means 'porous' bones, that is bones that are weak, thin and fragile, Osteoarthritis, on the other hand, refers to the inflammation of the joints, causing the break down of the protective tissue around the joints called the cartilage, leading to pain and swelling.
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THE ROLE OF CALCIUM IN THE BODY
A calcium rich diet is essential at every age and stage of life, most especially, in childhood and adolescence, because human beings develop their peak bone mass during this time. Calcium is critical to the proper formation and maintainance of strong bones and teeth and this makes it especially important for pregnant and lactating women, babies, toddlers, pubescent boys and girls, women during and after menopause and the elderly. Calcium is stored where it is most needed, in the teeth and bones, to give both, strength, structure and definition. While calcium is most important to skeletal health, other nutrients such as Vitamin D, Zinc and Magnesium, play a supporting role. Calcium requirements vary by age, stages of life and diagnosis.
This is how it works; the bones are not rigid or passive structures, as many might believe, the bones are active tissues in constant interactions with the body, taking and giving, being built and broken down constantly. When we are not taking enough calcium in our diet, the body's calcium blood levels depreciate, causing the body to draw the required level of calcium out of the bones. This is normal, as long as the calcium is replenished with calcium-rich foods. But if not, the blood vessels keeps on taking and taking from the bones to other parts of the body where it is needed until the calcium storage in the bones become dangerously depleted and if this goes on more often than not, the bones become seriously weak and fragile.
At mid-thirties, bones stop growing and building up mass and density and the process of bone loss gradually sets in. Those who have built a peak bone mass during their youth are in a much better position and they have the advantage because they have more bone mass starting out and would probably never experience fragile bones.
FOOD SOURCES OF CALCIUM
Contrary to popular belief, that only diary products such as cow's milk and yogurt, contain any calcium. Calcium is abundant in a wide variety of plant foods as well. The best sources of calcium is in foods such as milk, cheese, dark green leafy vegetables, fortified cereals and orange juice, organic soybeans, sardines, eggs and yogurt. Three full glasses of milk, for example, would provide 900 milligrams of calcium, which is about the daily required amount. Though, it is best to obtain the recommended amount of calcium from natural and organic foods, calcium supplements can also be taken along with your diet when you are not getting enough from your foods. The best calcium supplements to take should be one that contains magnesium. Magnesium ensures that the body better absorb and utilize the calcium. To prevent bone loss later in life, a high calcium diet early in life is essential. A low calcium diet during the critical years of childhood and adolescence may prevent the bones and teeth from reaching their maximum mass and density, thereby, leading to osteoporosis later in life. Your peak bone mass is achieved before the age of 35, and after that, regardless of calcium intake, bones begin to lose density. Thus, eating a balanced diet, with enough calcium during the first quarter of life ensures that the bones start out with enough mass to minimize bone loss throughout life. So Dads and Mums, make sure you are giving your children a daily diet rich in calcium and low in processed and sugary foods! They might not appreciate it now but they would thank you later in life! Ensure you and your loved ones are taking at least 1000 milligrams of calcium everyday in your foods and supplements.
FACTORS THAT MAY INTERFERE WITH BONE DENSITY
Exercise, especially weight training and strength/resistance exercises build strong bones and muscles, thereby, preventing or slowing down bone density loss.
Inadequate consumption of a balanced diet and a severe deficiency in, of course, calcium, can interfere with your body's ability to build skeletal strength.
Smoking and excessive alcohol consumption can lead to a decrease in bone mass and an onset of osteoporosis. Long term alcohol abuse causes a significant loss of calcium in the urine and it is a risk factor for bone loss.
Some medications interfere with the proper absorption of calcium and can lead to bone loss and hyperthyroidism. So always read the side effects, cautions and warnings written on the pack of any medication you take.
Excessive consumption of caffeine and salt, especially in processed foods, can hinder the body from properly utilizing calcium. Research shows that when black tea is taken along with milk, the caffeine in black tea can hinder your body from properly utilizing the calcium in your milk.
So, we all want to look strong, healthy and beautiful in our 60s,70s,80s and 90s,that is possible, if we take the necessary steps to achieve that now. So draw up an action plan of how you can incorporate cardiovascular and weight training exercises for at least 150 minutes in a week and more healthy and organic foods into your every day diet and stick to it. You will be glad you did!
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