Most individuals feel anxious when first diagnosed with osteoporosis. Their concerns are usually related to fear of breaking bones (or fracturing a second time if a broken bone was part of the initial diagnosis).
This fear reaction often includes negative thoughts. What if I keep losing height? I can’t go outside; I might fall. I can’t participate in many of my favorite recreational activities! I can’t even do many of the routine chores around the house without asking for help. Osteoporosis has been called a ’silent epidemic’ because most of the people are unaware they have the condition until they break a bone.
Risk factors for osteoporosis include being thin or small boned, smoking, excessive alcohol, little calcium in the diet, inactivity and a family history of the condition. The best prevention involves increasing calcium, along with Vitamin D and other trace minerals to help in its absorption. Weight-bearing exercises, such as walking and bicycling, also are critical for bone strength. Smoking and limiting alcohol also are important

Common myths about osteoporosis:

• Myth: Osteoporosis Is Unavoidable.

A lot of people think that osteoporosis is an inevitable part of the aging process, but that’s not true. There are some things you can do early on to reduce your chances of getting osteoporosis, such as eating a diet high in calcium and vitamin D, doing weight-bearing exercises and avoiding tobacco and excessive alcohol.

• Myth: Osteoporosis Isn’t Very Serious.

This just isn’t true. Every year, more than a million and a half people with osteoporosis have fractures. Fractures take a long time to heal, and they can lead to permanent disability, especially among the elderly. Some elders who have fallen and broken a hip also get pneumonia, which can have serious consequences.

Progression of osteoporosis
Osteoporosis is a disease in which bones become fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also known as fractures, occur typically in the hip, spine, and wrist.
Any bone can be affected, but of special concern are fractures of the hip and spine. A hip fracture almost always requires hospitalization and major surgery. It can impair a person’s ability to walk unassisted and may cause prolonged or permanent disability

Ways to prevent osteoporosis:
These measures also may help you prevent bone loss:

• Exercise. Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you’ll gain the most benefits if you start exercising regularly

• Add soy to your diet. The plant estrogens found in soy help maintain bone density and may reduce the risk of fractures, particularly in the first 10 years after menopause.

• Don’t smoke. Smoking increases bone loss, perhaps by decreasing the amount of estrogen a woman’s body makes and by reducing the absorption of calcium in your intestine

• Avoid excessive alcohol. Consuming more than two alcoholic drinks a day may decrease bone formation and reduce your body’s ability to absorb calcium. There’s no clear link between moderate alcohol intake and osteoporosis.

• Limit caffeine. Moderate caffeine consumption — about two to three cups of coffee a day — won’t harm you as long as your diet contains adequate calcium.

Drink calcium-rich almond milk twice a day, before breakfast and before bedtime. You can make your own almond milk by soaking ten almonds in a cup of warm water for ten minutes, peeling them and mixing them in a blender with one cup of milk

Dr. Deepika Malik
Wellness Consultant