52% Indian women within the age group of 30-60 are at a risk of low bone density (osteopenia) and 29% of them are at the risk of developing osteoporosis. Both the situations lead to dire consequences like bone fractures especially hip and spine fractures. Here’s how you can take measures to prevent bone loss.
1) Bone Density Test
Bone density test which carried out using a DXA machine is recommended for women who have undergone menopause. If you are in your forties or in your menopausal stage ask your doctor if you’re ready to get your bone density checked. Early detection can prevent osteoporosis and fractures.
2) Regular intake of Calcium and Vitamin D:
A woman of less than 50 years of age requires 1000 mg of calcium and 400-800 IU of Vitamin D every day. You can complete your calcium intake through supplements and foods like low fat milk, curd, cheese which are high in calcium. Intake of juices, soymilk, cereals, green leafy vegetables like spinach, turnip, kale, romaine lettuce, celery, broccoli, cabbage, asparagus and mushrooms.
Vitamin D can be obtained through plenty of sunlight, having vitamin D rich foods like mackerel, salmon and tuna and supplements. This is essential for building strong bones. It helps absorb calcium and protects your bones.
Exercise helps build strong bones and strengthens them and simple activities like dancing, hiking, jogging, jumping rope, stair climbing or playing games like tennis are great. If you have been diagnosed with osteoporosis seek the recommendation of your doctor before doing any exercises.
4) Avoid smoking and drinking
Signs of osteoporosis
While early care and prevention does help, bone density of women after their menopause decreases leaving them vulnerable to fractures. If you’ve already had a fracture, do not wait to get your bone density checked. Other signs to look out for are:
1) Vitamin D Deficiency
2) Difficulty in getting up from a chair
3) Joint or muscle aches
4) High pulse rate
5) Height loss
6) Bending of spine