Mind and body — Feel it in your bones

Mind and body — Feel it in your bones

by NAMITA JAIN

Among the many conditions that can bog people down as they age, bone-related issues such as osteoporosis are perhaps very common. Thankfully, food, exercise and medication can together work like magic

Occasionally, in life, there's a boohoo moment that makes you wish you were young again! Take osteoporosis, for instance, which makes you feel your age in your very bones.

But, if you know how, there is always a funny bone to tickle that will bring on the laughs once more; and there is always a good diet, exercise and medical plan that will give you a new lease of life, as these true stories go to show.

Journalist Priya Reddy, 49, has a success story to share: “I was slightly underweight, smoked regularly and never exercised. I visited a doctor when my hip and back started to hurt. I was diagnosed with osteoporosis and recommended regular exercise, calcium supplements and regular meals every three hours. He also suggested that I give up smoking. I followed his advice. Today, I walk five days a week, perform weight training exercises twice a week with my trainer, and carry healthy snacks in my bag to be consumed at regular intervals. I have gained two pounds, and my lower back pain has almost disappeared. I feel fantastic.” How's that for a bright side?

Avni Kalra, 55, and a chartered accountant, spends most of her days sitting in office. “My back ached when I worked on the computer,” she explains. “On undergoing tests, I discovered I had osteopenia and needed to strengthen my bones. On the advice of my doctor, I started exercising regularly and take calcium and vitamin D supplements. It's such a relief now that my back feels better.”

To put it simply, osteoporosis makes your bones porous with age, less dense and more susceptible to curvature and fracture. In extreme cases you begin to feel like a porcelain doll, fragile and given to breaking up easily. It is part of the ageing process, sure, but there is nothing inevitable about it. It can strike both the sexes, but more women than men are likely to suffer from it: firstly, because many have smaller, thinner frames than men; secondly, because lower estrogen levels in the postmenopausal phase hampers bone production and hastens loss of bone mass.

Statistics reveal that one in three women and one in 12 men over the age of 50 are susceptible to osteoporosis. Often referred to as the silent ailment, osteoporosis may have no initial symptoms; it may take an unexpected bone fracture for you to realise that your skeletal frame isn't quite as strong as it used to be. A reduction in height; back and neck pain may be some other indicators.

The best way to determine whether or not you are suffering from it is to get a diagnosis based on medical history, physical examination, skeletal X-rays and bone densitometry. A more progressive stage indicates the onset of osteoporosis.

The Risks

Family history of osteoporosis

Being too thin

Smoking

Being physically inactive

Menopause

A calcium-deficient diet

Certain medications, medical conditions, eating disorders

Vitamin D deficiency

Five ways to fight osteoporosis

Count on calcium

The human skeleton holds 99 per cent of the body's calcium, making this chalky mineral the key to bone health. The Recommended Daily Allowance (RDA) for ages between 10 and 30 years is 1,200 mg per day. For those younger than 10 and older than 30, the RDA is 800 mg per day. Postmenopausal women not on estrogen supplementation need 1,200 to 1,500 mg per day. Most women are known to consume less than half this amount. Low-fat dairy products such as milk, cheese and yoghurt are a great source, but you can also derive it from other foods such as green, leafy vegetables, calcium-fortified juices, beans, broccoli and sardines. In addition, your physician may recommend a calcium supplement.

Exercise

Exercise, in particular weight bearing exercises and resistance training, can improve calcium content in your bones. The former involves movements that make your feet and legs bear your body's weight. Examples include walking, jogging, stair climbing, dancing and playing tennis, soccer or golf. Resistance training involves using resistance to strengthen your bones and muscles. In this case, you make use of machines and free weights or simply work with your body weight.

Avoid fad diets

Poor nutrition caused by crash dieting lowers bone mineral density. If you want to lose weight, eat right and exercise hard. For once, not being skinny (or being slightly overweight) may protect you from osteoporosis.

Go easy on the salt

Excess sodium causes your body to flush it out, along with other important nutrients, including calcium.

Give up smoking

Limit drinking — not just alcohol, but also tea, coffee and soft drinks. They up your risk of osteoporosis by preventing your body from absorbing calcium better