World Osteoporosis Day 2024: Sometimes there is pain in the knee, sometimes in the back or waist, even normal life starts to feel like a mountain. By taking painkillers and postponing it, the problem will become worse, in such a situation, one should consult a doctor immediately. Otherwise, this pain will suddenly become unbearable one day.

Actually, there is a risk of osteoporosis (bone disease) due to sitting for long hours and lack of care in eating habits. Its symptoms are not visible at a young age, but it can trap you in its clutches by the age of 40-50 years. Incidents of elderly people breaking their back, hip or wrist bones due to a sudden fall or a simple injury are often seen due to osteoporosis.

What is osteoporosis?

Dr. L. Tomar said that osteoporosis is a condition in which there is a decrease in bone mass density i.e. BMD, i.e. reduction in the amount of minerals present in the bones. This greatly increases the risk of bone fractures. Let us tell you that the condition before the decrease in BMD is called 'osteopenia'. If it is not treated on time, the risk of osteoporosis increases further.

Prevention of osteoporosis: start young

Since osteoporosis is generally considered a problem of the elderly, early awareness is not taken into account. Awareness means how active you are till adulthood, what is your diet, whether you take vitamin D, calcium and protein in appropriate quantities or not. Actually, this can help in maintaining peak bone mass. Peak bone mass is the stage when the density of bones is the highest. It remains highest till the age of twenty to thirty years, after which it starts declining. If it is good in adulthood, then there is a strong possibility that you can avoid osteoporosis in the future. But the possibility of this difficulty will remain in the opposite case.

keep these things in mind

• 70 percent of people in our country suffer from vitamin D deficiency. Vitamin D is essential for the absorption of calcium. Its deficiency can also deprive the body of calcium.
• Calcium absorption in the body is up to 30 percent. If there is a deficiency of vitamin D, it can be even less.
• If there is frequent pain in the lower part of the body, then one reason for this could be osteoporosis.
• If your nails become discoloured or keep breaking due to brittleness, then it is possible that you may be suffering from osteoporosis.
• After menopause, women lose three to five percent of their bones every year. If there is hormonal imbalance, it can go up to 15 percent.
• Calcium isn't the only mineral that's important for bone health. Several other minerals also play a role, including magnesium and zinc.

Be physically active

If you maintain a good diet. Your food contains calcium, protein etc. in adequate amounts. You are also taking supplements but there is lack of physical activity in your daily routine, then this can increase your problem instead of reducing it. If you are having trouble walking, the pain persists, then you should still take a walk and remain active.

Who is at risk of osteoporosis?

• not being physically active
• People with calcium and vitamin D deficiencies
• Smokers
• more alcohol drinkers
• Patients with rheumatoid arthritis
• those taking steroid medications

Diet to prevent osteoporosis

Milk and dairy products

Milk, curd, buttermilk and cheese are excellent sources of calcium which helps in strengthening bones.

Green leafy vegetables

Green vegetables like broccoli, spinach and turnips are rich in calcium and help in keeping bones healthy.

Legumes

Pulses and beans are rich in calcium and magnesium. They not only strengthen bones but also provide other essential nutrients to the body. However, elements called phylates can hinder calcium absorption.

Fruit

Citrus fruits like lemons and oranges are rich in vitamin C which plays an important role in strengthening bones.

Dry fruits and seeds

Walnuts, almonds and sunflower seeds are rich in calcium, magnesium and zinc which help in strengthening bones.