WORLD OSTEOPOROSIS DAY

OCTOBER 20, 2022

    World Osteoporosis Day is a global health care event observed every year on 20th October, to raise awareness about osteoporosis and encourage people to take preventive measures for their bone health to avoid any risk of osteoporosis.

    The World Osteoporosis Day theme is 

            " Step Up for Bone Health"

    intending to encourage people around the world to check for done density and bone health status regularly ( especially people above 50) ad inculcate healthy lifestyle to strengthen the bone health.

    The World Oesteoporosis Day first noticed on October 20, 1996. From 1999, World Osteoporosis Day was witnessed with a specific theme every year.

   Osteoporosis is a medical condition in which bones become very weak and brittle. Usually, it doesn't show any symptoms unless fracture happens. In Osteoporosis, the become so fragile that a fracture can occur with a minor fall or sudden movement. The chances of osteoporosis prevail more with ageing. Women are affected more than men. Elderly women have more prevalence of oesteoporosis because during and post menopause the bone density decreases. 

TIPS FOR HEALTHY BONES

1. EAT A BONE HEALTHY DIET

    Consume foods rich in bone health nutrients such as Calcium, Vitamin D, Protein, Vitamin C, Vitamin K,  Zinc and phosphorus, 

2. EXERCISE REGULARLY

    Exercising daily will help for the better movement of bones and muscles. Weight training, muscle-strengthening and balance training exercise are best for bone health.

3. LIFESTYLE

    Avoid sedentary lifestyle, avoid smoking and excess alcohol consumption. Obesity and Underweight both can lead to osteoporosis. Maintain healthy body weight reduce the risk of osteoporosis.

4. RISK FACTORS

    Aware about the signs and symptoms and risk factors of osteoporosis. If you found any symptom take immediate medical advice to prevent complication

5. TESTING AND TREATMENT

    Early diagnosis helps to prevent complication. If you have any risk factor to develop osteoporosis go for testing and get proper diagnosis done and take proper treatment.

FOOD FOR OSTEOPOROSIS

• Low Fat Dairy products such as Milk, Cheese, and curd which is source of calcium.
• Fatty fish such as salmon, mackerel, tuna and sardines source of Calcium and Vitamin - D
• Fruits and Vegetables
• Green Leafy Vegetables - Calcium and Magnesium
• Citrus fruits - Vitamin C
• Tomato, Sweet potato, Papaya, Banana, Plantain - Potassium
• Red pepper, Bell pepper, Broccoli - Vitamin - C
• Prunes, Dark green leafy vegetables  - Vitamin K
• Eggs, chicken - Protein
• Fortified foods - Vitamin D Fortified foods such as breakfast cereals, soy milk, juices.
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    Phytates in Beans and legumes can interfere with Calcium absorption so soak the beans and legumes for several hours in water before cooking then rinse it and cook with fresh water.

FOODS TO AVOID

• High Salt foods
• Red meat
• High Oxalate foods
• Wheat bran
• Caffeine
• Soft Drinks
• Alcohol