OSTEOPOROSIS by Dr. Mallika Simon

Good health reflects a state of mental, social and physical fitness and well-being and is strongly influenced by lifestyle. It is important to know more about some of the disorders that can affect us and become acquainted with preventive steps that can be taken.
What is osteoporosis?
Osteoporosis is the thinning of bone or the loss of bone density, making the bones weaker and more prone to breakage or fractures.
What causes osteoporosis?
Bone is continually being formed as well as being broken down. When this balance is disturbed it alters the bone density. When bone is broken down faster than it is formed then it results in osteoporosis.
Is osteoporosis related to age?
Yes. Till the age of 30-35 years bone is formed faster than it is broken down, so it is in this period when maximum possible bone mass is achieved. After this a plateau is reached where bone formation roughly equals fall, bone break down exceeds its formation causing thinning.
What are the risk factors for osteoporosis?
The greatest risk factor is the menopause. Others are:
• Inadequate calcium intake
• Lack of exercise /sedentary life style
• Steroid use
• Smoking
• Certain thyroid disorders
• Hormonal disorders

How can osteoporosis be prevented?
Maximizing bone density at an earlier age helps to prevent osteoporosis. This is done by
• A diet that contains adequate amounts of calcium and vitamin D
• Maintaining correct body weight
• Strength training and aerobic exercise
• Hormone replacement therapy (HRT) at the onset of menopause itself, as maximum bone loss occurs within the first 5-7 years of attaining menopause
• Avoid smoking

How much calcium should I take?
On an average one gets about 500mg per day in one's diet. In the childbearing years daily intake of 1000mg is enough, this should be increased to 1200mg and 1500mg in menopause and lactation respectively.
What calcium preparation should I take?
There are many calcium salts available. Eg. Calcium gluconate, calcium lactate, calcium citrate, calcium phosphate, etc. each varies in its amount of element calcium, side effects absorbability and cost. You can choose one which suits you. Taking vitamin D concurrently helps the calcium to be absorbed better from the intestine.400-600 IU (international units) per day of vitamin D is recommended.