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Know and prevent Osteoporosis in your middle age

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Know and prevent Osteoporosis in your middle age

Osteoporosis is a disease of reduced bone mass and reduced bone strength which increase the risk of broken bone. The process of replacement of bones will not take place at a rapid pace like when they were in their teens and this will result in causing major bone disorders.

Lowering normal peak bone mass and greater than normal bone loss leads to Osteoporosis.It is seen mainly among the elders. Backbones, forearm,  and he hip will be in more risk. Decreased ability to carry out normal activities may lead a broken bone. Bones may weaken to such a degree that a break may occur with minor stress. Low levels of vitamin D and high levels of parathyroid hormone (PTH) are associated with hip fracture in women after menopause

Causes of Osteoporosis

  • Alcoholism: Alcoholism in young age may affect bone health such that increase risk of osteoporosis.
  • Anorexia – is an eating disorder characterized by an abnormally low body weight etc.,
  • Hyperthyroidism: Hyperthyroidism accelerates bone remodeling, reduce bone density and an in an increase in fracture rate.
  • Oopherectomy: Oophorectomy is a surgical procedure to remove one or both of your ovaries. In women, Menopause is a stage where reproductive hormones Oestrogen lose the ability to cause Menstruation. Oopherectomy occurs when a woman undergoes a complete hysterectomy. After Menopause bone density will reduce which leads to bone fracture or Osteoporosis. (In the following image you can see symptoms of early Menopause)

  • Kidney disease: Minerals disorders and Bone fracture cases are frequently seen Kidney disease patient (Chronic Kidney disease)
  • Rigorous exercise


Some medications also play a key role in Osteoporosis like Chemotherapy, Steroids etc.,

Symptoms and signs for Osteoporosis.

Typically there are no symptoms in the early stages of bone loss. Maybe some of the following signs may help to meet the doctor for osteoporosis.

  • Early menopause
  • If Parents had hip fractures.

Prevention of osteoporosis includes a proper diet during childhood and efforts to avoid medications that cause the condition. Food the improve Bone strength (vitamin D is important for keeping bones strong and preventing the bone disease osteoporosis. Food which is rich in vitamin D helps to prevent osteoporosis the following food are rich in Vitamin D and calcium.)

1. Milk: Milk is rich in calcium, which helps in stronger bones. Stronger bones may prevent Osteoporosis.

2. Lemon: This fruit is an excellent source of vitamin C, calcium, iron, riboflavin etc.  They help to prevent the erosion of calcium from bones.

3. Yogurt: Calcium and vitamin D play a major role in bone strength, Ingredients in Yogurt mingle with lactose and create lactic acid which helps to absorb calcium found in the milk. So Calcium means stronger bones.

4. Salmon: Calcitonin is protein hormone present Salmon helps to participate in calcium and phosphorus metabolism. Calcitonin also helps in raising the amount of calcium in the bones while lowering calcium levels in the blood.

5. Tuna: Tuna is a fatty fish and is rich in vitamin D.

6. Spinach: Spinach contains calcium, iron and fiber and vitamin A. one cup of cooked spinach can provide the required amount of calcium to your body.

7. Eggs: Egg yolks are high in vitamin D. This nutrient is essential to your bone health

8. Orange Juice: It is suggested that drinking more orange or grapefruit juice may reduce bone loss and decrease the risk of osteoporosis

9. Almond: Almond is rich Calcium which is required for body and bone strength.

10. Oysters: They are low in food energy but is an excellent source of calcium, iron, and selenium. raw oysters are more healthy.

In the following video, you can see some exercises for spine strength to prevent osteoporosis.


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