Osteoporosis Prevention Tips:  Many changes start taking place in the body of women after the age of 30. These include weakening of bones. After 30 years, bone density gradually starts decreasing, due to which the risk of osteoporosis (weakening of bones) increases significantly.

Osteoporosis, often called the 'silent disease', makes bones weak and fragile. Women are more affected by this disease, especially after menopause. During this time there is a change in hormones, which can make the bones weak, but don't worry, you can protect yourself from this disease.

What is osteoporosis?

Osteoporosis is a loss of minerals in bones, making them weak and easy to break. This often occurs when bone resorption is faster than bone formation.

Why is it important to take care of bones after 30 (Bone Health Tips)?

• Peak bone mass- Our bones are strongest till the age of 25-30 years. After this age, the density of bones starts decreasing gradually.
• Effect of menopause- During menopause, the level of estrogen hormone decreases , which plays an important role in protecting bones.
• Risk of osteoporosis – Weak bones increase the risk of fractures, especially in the hip, spine and wrist.

Ways to prevent osteoporosis

Healthy Diet

• Calcium- Calcium is found in abundance in milk, curd, cheese, green leafy vegetables, almonds, figs etc.
• Vitamin D- Sunlight is the best source of Vitamin D. Apart from this, Vitamin D is also found in fish, eggs, milk and some grains.
• Protein – Pulses, meat, eggs, milk and soybean are good sources of protein .
• Other nutrients – magnesium, zinc and vitamin K – are also important for bone health.

Regular Exercise

• Weight lifting exercises- These exercises help in strengthening the bones.
• Walking, jogging, swimming – these exercises help in keeping bones healthy.
• Yoga- Yoga makes the bones flexible and helps in maintaining balance.

Healthy Lifestyle

• Avoid smoking and alcohol- Smoking and alcohol weaken the bones.
• Stress Management- Stress can damage bones. Practice yoga, meditation and other stress-reducing techniques.
• Adequate sleep- Sleep is extremely important for maintaining good health.

Regular health check-up

• Bone density test – Your doctor may perform this test to measure the density of your bones.
• Other tests: Get tested for other health problems that can cause osteoporosis.

Medicines

• Doctor's advice: If you are at high risk of osteoporosis, your doctor may advise you to take calcium and vitamin D tablets or other medicines.

Symptoms of Osteoporosis

Usually, there are no symptoms of osteoporosis in the beginning and it is often detected after a fracture occurs. However, some symptoms may be as follows-

• Bone pain
• Decrease in stature
• Change in posture
• easy breaking of bones (fractures)