Exclusive: Strategies for Building Strong Bones at Every Age to Prevent Osteoporosis
Osteoporosis is a health condition marked by the weakening of bones, rendering them delicate and susceptible to fractures. This condition arises when both the density and quality of bone decrease. Consequently, bones become porous and brittle, elevating the likelihood of fractures, particularly in the hip, spine, and wrist. It is frequently termed a “silent disease” due to its asymptomatic progression until a fracture occurs.
Narendra Dasaraju, MBBS, DNB, a specialist in Orthopaedics and Orthopedic surgery at Apollo Hospital, provides preventive measures for osteoporosis in an exclusive interview with Boldsky. These measures are applicable across all age groups, from childhood to old age.
Dr. Dasaraju, as a physician committed to enhancing overall health and well-being, underscores the crucial significance of preventing osteoporosis. He emphasizes the promotion of robust bone health at every life stage.
Here are expert-endorsed measures to prevent osteoporosis at various life stages:
Childhood and Adolescence: Establishing a foundation for robust bone health is critical during childhood and adolescence. Encourage a diet rich in calcium from sources like dairy products, leafy greens, fortified foods, and nuts. Adequate exposure to sunlight for sufficient vitamin D promotes optimal calcium absorption. Engaging in vigorous activities such as running and sports helps develop strong, dense bones.
Young Adulthood: In young adulthood, maintaining a balanced diet with a consistent focus on calcium and vitamin D is paramount. Regular weight exercises, resistance training, and activities stressing the bones contribute to increased bone density. Avoiding excessive alcohol consumption and quitting smoking are crucial, as these habits can harm bone health. Maintaining a healthy body weight within a normal range is also recommended.
Middle Age: Hormonal changes in middle age, especially for women undergoing menopause, can impact bone health. Monitoring hormone levels and considering hormone replacement therapy under professional guidance can be beneficial. Regular bone density checks are especially recommended for postmenopausal women and men over 50 to assess the risk of fractures and osteoporosis.
Older Adults: As individuals age, the focus shifts to maintaining bone strength and preventing falls. Incorporating strength training is essential for preserving muscle mass, which provides crucial support for bones. Preventing falls through measures like maintaining a clear living space and using handrails is vital. Regular health checks, including bone density evaluation, are crucial for early detection and intervention.
In summary, the journey to preventing osteoporosis begins in childhood and continues through every life stage. Adopting a preventative approach that includes a balanced diet, regular exercise, and lifestyle changes significantly reduces the risk of osteoporosis. For holistic bone health at any age, consulting a doctor for personalized guidance is recommended.
