Most effective ways to strengthen your bone

Osteoporosis is one of the most disabling problem in elderly, especially in females. In osteoporosis there is weakness of bone strength. Inorder to escape from osteoporosis you should take care of your bones from childhood itself. 

Following tips will help you to strengthen your bone.

1. Growing phase of bone is up to 21 years, you should consume foods with maximum calcium content this phase. Here are some foods that are rich in calcium.

(a) Milk and milk products.

(b) Green leafy vegetables.

(c) Foods with high vitamin C will help in calcium absorption.

(d) Orange.

(e) Gooseberry.

2. Consumption of foods that's rich in calcium is better than consuming calcium supplements, take calcium supplements if prescribed by doctor and ensure balanced diet.

3. For strong and healthy bones regular physical exercise is essential. Walking and swimming are best for bone strengthening.

4. Give more attention in bone strengthening from 30 years onward.

5. In females postmenopausal osteoporosis is common, estrogen replacement help to reduce it. Hormone replacement therapy contains phytoestrogen, which functions as estrogen in the body.

6. Reduce the salt intake, excessive salt causes weakening of bone strength.

7. Avoid excess sugar, carbonated drinks and coffee. The phosphoric acid in them cause loss of calcium through urine.

8. Avoid physical activities that create over burden to bones after 45 years.

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Beneficial effect of exercise in osteoporosis

Osteoporosis is characterized by low bone strength. This condition is more common in females after cessation of periods (postmenopausal). The disease is associated with increased risk of fracture in various sites of body.

The main aim of treatment is strengthening of bone and muscles, prevent fall and fracture. The beneficial effects of exercise in osteoporosis patients are discussed below.

Exercise in young individuals help to attain maximum bone mass and strength.In elderly weight bearing exercise help to prevent the bone loss, but it wont increase the bone mass. The benefits decreases if they stop excise. There will be better effects if the exercise is done for longer period. Exercise should be done at least 3 times a month.

Exercise also help to improve the following

The strength of nerves and muscles.

Improve the coordination.

Improve the balance 

Thus help to reduce the fall.

Various exercise programs for osteoporosis
Selection of exercise program depends on the  physical condition and preference of the patient.

1. Walking program

5. Use of gym equipment.

2. Dancing

3. Racquet sports.

4. Cross country skiing

If the patient cannot do the above mentioned ones swimming and water sports are advised, but this has low effect on bone. This will help to strengthen the muscles.

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What is osteoporosis and what are the risk factors

Osteoporosis is a condition in which there is weakness of bone strength. Although it is more common among postmenopausal women it can occur in any males and females with risk factors. The most common clinical manifestations are fracture of spine ad hip area, although  fracture can occur at any site. More than 10 million people in USA are affected by this disease but only a small proportion are identified and treated. Osteoporosis is defined as "bone density falls 2.5 standard deviation below the mean for young healthy adults of the same sex that is T score of  - 2.5".

After the age of 70 yrs the chance of hip fracture doubles every 5 yrs. Hip fracture is associated with increased risk of mortality during the year after the surgery.

Spinal fractures are associated with pain in back, bending of vertebral column and loss of height.

Osteoporosis and related fractures are more common in females.

1. Low peak bone mass.

2. Postmenopausal bone loss in women.

One fracture increases the risk of second fracture. For example spinal fracture increases the risk for other spinal fracture and wrist and hip fracture. Wrist fracture increase the risk of spine and hip fracture. Osteoporotic bone is at risk for developing fracture even with minor trauma. Irrespective of circumstances any fracture in people over the age of 50 yrs need evaluation of osteoporosis.

Following are the risk factors for osteoporosis

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