Osteoporosis

Osteoporosis is a condition that leads to fragile bones. If you have osteoporosis, you have an increased risk for fractured bones (broken bones). Normal bone is composed of protein, collagen, and calcium, all of which give bone its strength. Bones that are affected by osteoporosis can break (fracture) with relatively minor injury that normally would not cause a bone to fracture.

Osteoporosis condition can be present without any symptoms for decades. Therefore, patients may not be aware of their osteoporosis. Osteoporosis is most common amongst post-menopausal women. Osteoporosis is on the rise in India, also impacting men. Osteoporosis known as the silent killer occurs due to porous bones, which in turn is caused by a lack of calcium and vitamin D intake.

# Bone Density

Osteoporosis is closely linked to bone density. Bone mass (bone density) is the amount of bone present in the skeletal structure. Generally, the higher the bone density, the stronger the bones. Bone density is greatly influenced by genetic factors and can be affected by environmental factors and medications.

# Estrogen and Osteoporosis

Estrogen is important in maintaining bone density in women. When estrogen levels drop after menopause, bone loss accelerates. Post - menopausal women have risk factors for osteoporosis also all women aged 65 and older. 

The damage from osteoporosis begins much earlier in life. Because peak bone density is reached at approximately 25 years of age, it is important to build strong bones by that age, so that the bones will remain strong later in life. Certain medications can cause osteoporosis such as long-term use of heparin (a blood thinner), antiseizure medications phenytoin (Dilantin) and phenobarbital, and long-term use of oral corticosteroids.

# Calcium Supplements

Most calcium supplements, including calcium carbonate are best absorbed when taken with food, but calcium citrate and calcium citrate malate are also well-absorbed on an empty stomach. The recommended daily amount of calcium is 1000mg for the average adult. You can usually meet your needs by having a diet balanced with high-calcium foods.

# Dietary Sources of Calcium

Dairy products: milk, yogurt. The importance of diary, especially milk in your diet, building strong & healthy bones requires an adequate dietary intake of calcium. Milk is one of the best sources of calcium. Milk plays an important role in protecting bone health and has immense qualities to make your bones grow stronger.

1. Green leafy vegetables: spinach, methi, mustard leaves, turnip greens. 

2. Fish with the bones. 

3. Almonds, sesame (till seeds), ragi, rajgeera. 

4. Flax seeds, Not only high in calcium (256mg per 100g serving), flax seeds are also rich in omega-3 fats. 

5. Quinoa, A light and healthy whole grain, one cup of cooked quinoa offers approximately 60-100 mg of calcium. 

# Absorbtion of Calcium

There are foods that can stall the absorption of calcium in your body. There are things in your diet that can interfere with how much calcium your body can absorb: 

Phytic acid: This is found in unleavened bread, raw beans, seeds, and grains. 

Oxalic acid: This is found in spinach. 

Sodium: High levels of sodium will interfere with calcium retention; the higher your sodium intake the more calcium your body needs to meet its daily requirements, so it's best to keep your sodium intake down.

# Osteoporosis and Vitamin D

Besides calcium, you need other vitamins too. Although the importance of calcium to bone health is well-recognized, adequate calcium intake alone is not enough to prevent bone loss that could lead to osteoporosis and osteo-porotic fracture. 

Vitamin D helps in the improvement of osteoporosis. Without sufficient vitamin D, calcium absorption is not efficient enough to satisfy the body's needs, even when calcium intake is adequate. Vitamin D is synthesized in the skin when exposed to ultraviolet-B (UVB) radiation from sunlight and can be obtained from the diet.

Vitamin D deficiency is common and increases the risk of osteoporosis. Sun exposure for 5-10 minutes on bare skin, such as the arms and legs, 2-3 times weekly improves vitamin D status with minimal risk of skin damage. Sunscreen, skin colour, season, geographic latitude, time of day, clouds, and smog affect UV ray exposure and vitamin D synthesis. 

You can source vitamin D from different food products. Vitamin D containing foods are egg yolks, liver, saltwater fish, salmon, mackerel, and tuna.