Bones look strong and still, but they are living tissue, always being rebuilt. After about 40, we slowly lose more than we make. Osteoporosis, which means “porous bones”, often shows itself only after a fracture.
Who is at risk?
- Women after menopause.
- People with low vitamin D, low calcium intake, or little sunlight.
- Those with a family history of fractures.
- Thin people, smokers and heavy drinkers.
- People on long-term steroids or some other medicines.
- Those with thyroid disease, diabetes, kidney problems or malabsorption.
Signs
Usually none until a fracture occurs, often of the wrist, spine or hip. Loss of height, a stooping back and back pain can be signs of spine fractures.
Tests
A bone density scan (DEXA) is advised for women above 65, men above 70, and younger people with risk factors. Blood tests for calcium, vitamin D and others may be done.
How to protect your bones
- Calcium: about 1,000 mg a day for most adults, from milk, curd, paneer, ragi, sesame, leafy greens, small fish with bones. Supplements only if diet is short, as advised.
- Vitamin D: sunlight and supplements if levels are low.
- Weight-bearing exercise: brisk walking, climbing stairs, dancing.
- Strength training twice a week.
- Protein enough for muscle and bone.
- No smoking, and limited alcohol.
- Prevent falls: good light, non-slip floors, eye checks.
Medicines
If your risk is high, your doctor may prescribe medicines that slow bone loss or help bone build-up. These must be taken correctly and follow-up is needed.
Never too late
Even after 60, exercise and good nutrition reduce fracture risk and improve strength.
If you or your parents live in Gopanpally, Gowlidoddi, Nallagandla or Tellapur, our clinic in Gachibowli is easy to reach, and open daily from 6 AM to 9 PM. See our senior care services or contact us to book.
Keep reading
Your family doctor,
Akhila Reddy
MBBS, DNB (Family Medicine) | TSMC Reg. No. APMC/FMR/74261
AMC Hospital, Gopanpally, Gachibowli, Hyderabad
This article is for general health education and does not replace a check-up. Every person is different, so please speak to your doctor before changing any medicine. In an emergency, call 108 or go to the nearest hospital.
References
- Kanis JA et al. European guidance for the diagnosis and management of osteoporosis in postmenopausal women. Osteoporos Int 2019;30:3-44.
- Indian Society for Bone and Mineral Research. Guidelines on osteoporosis in India. https://www.isbmr.org
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians 2020. https://www.nin.res.in