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HOW TO PREVENT OSTEOPOROSIS AND OSTEOARTHRITIS

 


Osteoporosis is characterized by low bone mass and micro architectural detoriation of bone tissue which leads to bone fragility and tendency to fractures.

Osteoarthritis is degenerative disease of synovial joints characterised by focal loss of articular hyaline cartilage with proliferation of new bone and remodeling of joint contour. 

Even though osteoporosis and osteoarthritis are two different conditions. You can definitely prevent these conditions with common precautions.

They both mainly occur due to deficiency in vit D , calcium and also vit C. Having no physical activity. Doing much strenuous exercises. These conditions occur mainly in women and also in old age. Osteoporosis is seen mainly after menopause due to decreased estrogen production. they also occur secondary to diseases like SLE, hyperparathyroidism, thyroid conditions etc.

How to prevent osteoporosis and osteoarthritis 

Diet


Calcium rich food 

Eggs , milk, sesame seeds, tofu, leafy greens, sardines, nuts etc 

Including calcium rich food helps in strengthening of bones in the body. These foods are to be included to children especially and it should be maintained throughout life. Bone mass density has to be built in childhood  so that they don't face problems in adulthood. One should definitely take care of their bone health in any age especially during childhood and old age.

Vit D 

Foods like salmon, mushroom, egg yolk, chestnuts, milk, liver and fortified cereals etc.

We all know that sunlight is the great source of vit D. The sunlight convert the fat in adipose tissue of our body to vit D by a complex process.

Vit D is essential for absorption of calcium in the body and vit D also regulates amount of calcium in the blood. So vit D is essential for bone health .

Vit C

Vit C is essential for calcium absorption. Vit C as a cofactor for vit D in calcium absorption.

Vit C rich food are citrus fruits like oranges lemons, tamarind, indian gooseberry, pepper, berries etc

Foods to avoid 

Alcohol 

Smoking 

Tea or coffee 

All these make the condition worse and won't allow your body to absorb nutrients properly.

All these food make the information and pain more worse. not just the above mentioned food. Carbonated drinks, sweets ,salty food,  junk food , ultra processed food etc will make the condition worse.

Foods to eat

Fruits , vegetables, leafy greens etc will help you prevent inflammation and pain.

women or children can habituate to drink milk with jaggery instead of sugar in the nights, this can improve their calcium and iron levels in their body.

Physical exercise 

Physical activity is necessary for any age group. Activities like weight lifting and balance exercises will help build strong bones.

When you are suffering from osteoporosis and osteoarthritis you should not do strenuous exercises which make your pain worse.

Never go for difficult exercises without doing warmup. Include any exercises gradually into your routine. Never do exercises without proper guidance. Try yoga and low impact exercises for relaxation. 

Walking should be avoided if you are suffering from osteoarthritis as it may increase the pain.

Instead go for low impact exercises or simple yoga asanas.


Women in menopausal age should take additional supplements if necessary for calcium and vitamin D. When taking additional supplements for calcium please make sure that you are having plenty of water. Excessive calcium intake will lead to calculi formation in kidney or bladder. So having abundant water can avoid them.

Taking NSAIDS and other anti inflammatory medicine will also decrease the capacity of your body to absorb nutrients. 

Look for any secondary cause like thyroid or parathyroid issues.

Never ignore the signs or symptoms like

Crackling sounds in joints

Pain in joints

Inflammation or swelling of joints

Easy fractures

Back pain

Stiffness of joints

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