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Frequent fractures can be a sign of osteoporosis. These 5 tips can help you prevent it

Published on:26 July 2021, 12:34pm IST
Don’t you dare ignore that back pain, as it can be an early sign of osteoporosis.
Nikita Bhardwaj
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What is osteoporosis
Osteoporosis has become common, all because of the pandemic. Image courtesy: Shutterstock

Broken bones are one of the most common issues that come with old age, and also a hard one! That’s because recovery is not so easy. Not just that, but the pain that they experience is another cause for trouble. But that’s not the end of it. There have been findings that people with osteoporosis are more prone to cognitive problems like dementia and more. That’s why this disease needs to be given utmost attention.

It gets worse, ladies! Turns out women are more prone to it.

What is osteoporosis?

Osteoporosis is a disease in which the bones become brittle and fragile, due to lack of bone mass and bone tissue loss. According to Dr Chandrashekhar Dixit, a consultant, orthopedics and joint replacement specialist at Jupiter Hospital in Pune, there typically are no symptoms in the early stages of bone loss.

The basic signs that you can observe are:

  • Pain in bones and joints
  • Stooping or incorrect posture
  • Brittle bones that lead to frequent fractures
Here’s how cognitive health and osteoporosis are linked 

According to a study published in the Journal of Bone and Mineral Research, cognitive decline and bone health are linked. The study also pointed out that cognitive decline should be monitored along with bone health. That’s because a decline in one area may signal the need for increased vigilance in the other.

What is osteoporosis
Know the risk factors for osteoporosis from an expert. Image courtesy:

But why are women that prone? Well, there are two things that play a major role, one is oestrogen, and second is menopause. According to the study, both these parameters have an impact on bone health and mental health, especially in women above 65 years of age.

Here are some tips that you as well your parents can include to avoid osteoporosis

1. Stay active

Do you know that this pandemic might increase the number of osteoporosis patients? That’s because this lockdown has reduced physical activity amongst the people. That’s why it is recommended to take regular breaks in between, if you have a desk job.

2. Diet

A diet that is rich in calcium and other nutrients that help in better absorption of calcium is very important. Include eggs, milk, almonds, legumes, and fruits in your diet.

Also, read: Here are 5 essential foods for anyone who is at the risk of osteoporosis

3. Exercise

All you and your parents need is 30-minutes of exercise and that’s it. Just ensure that you opt for a different set of exercises for your parents depending upon their age.

What is osteoporosis
Osteoporosis doesn’t mean being chained to the bed. Image courtesy: Shutterstock

4. Limit caffeine

Our parents love their morning and evening teas and so do we. But do you know that caffeine affects bone density and makes them brittle faster than normal? That’s why it is important that you restrict your caffeine intake. And not just teas and coffee, but you need to limit your consumption of aerated drinks as they have caffeine too.

5. Stay hydrated

Drinking water does not just help you detox, but it also helps in maintaining a good bone density. “The bone marrow is responsible for the production of red blood cells, and it is these cells that carry oxygen. Water brings calcium and other nutrients into the bones, so eating a diet rich in calcium and vitamin D will not work without water. Water also helps the body get rid of toxins that can otherwise cause inflammation and breakdown in the bone mass,” explains Dr Yadav.

So ladies, keep your and your family’s bone health in check, so that during their old age, they are both mentally and physically healthy.

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.