Osteoporosis is a condition that affects the bones.

Its name comes from the Latin word for “porous,” which means having holes. The inside of a healthy bone looks a bit like a honeycomb, with small spaces. Osteoporosis makes these spaces bigger, making your bones weaker and less dense.

Osteoporosis can be a serious concern. People with this condition are at a high risk of fractures or bone breaks, even during everyday activities like standing or walking.

It’s often called the “silent disease” because it doesn’t show symptoms until a fracture happens.

Doctors use a bone density test or X-rays to measure the density of your bones, typically in your wrists, hips, or spine.

Managing Osteoporosis:
There’s no cure for osteoporosis, but there are ways to protect and strengthen your bones.

Doctors may prescribe medications like bisphosphonates (such as alendronate, ibandronate, risedronate, and zoledronic acid) to prevent loss of bone mass.

Some natural supplements like red clover, soy, and black cohosh can promote bone health.
For healthy bones, your diet should include calcium and vitamin D. Calcium maintains strong bones, and vitamin D helps your body absorb calcium.
We require 1000 to 1200 milligrams of calcium daily.Sources of calcium are low-fat dairy, leafy greens, canned salmon or sardines with bones, and soy products like tofu.

We need 600 to 800 international units of Vitamin D daily. One can get some from sunlight, and dietary sources like cod liver oil, trout, salmon, and fortified milk and cereal.

Exercise is crucial.
Climbing stairs, resistance training, such as squats and push-ups; weight training, such as working with dumbbells are good for bones.

The best way to deal with osteoporosis is to prevent it. 

  1. Stay active – sitting too much increases the risk.
  2. Get enough calcium and vitamin D daily.
  3. Do weight-bearing exercises.
  4. Quit smoking and limit alcohol.

My friend’s mother who has been severely affected by osteoporosis, and she has been bedridden for the past 10 years. She gets fractures without any reason. Osteoporosis is close to my heart because I’ve seen its impact very closely. I hope no one else has to go through what she did. Osteoporosis can be a serious condition, but knowledge is our best defence.

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