World Osteoporosis Day is observed on October 20 annually across the globe with an aim to highlight the importance of early diagnosis, proper treatment, and prevention of musculoskeletal-related disorders. This health campaign works to put bone health and fracture prevention on the global health program and coordinate with healthcare providers, policymakers, patients, and the public to work together to achieve goals.
Osteoporosis is a disorder where the bones become thin and fragile and lose their strength and quality, which can increase the risk of fractures causing pain and disability. This condition can be life-changing with a severe impact on quality of life, mobility and independence. Osteoporosis is often called a silent disease, as most people don’t know they have the disorder until they break a bone after a minor fall.
This year’s theme is ‘Build Better Bones’, which will emphasise the need for a bone-healthy lifestyle as the basis for building stronger bones and a mobile, fracture-free future. The public and patients are encouraged to develop better bones by ensuring:
- Regularly doing weight-bearing & muscle-strengthening exercise
- Eat a wholesome and balanced s bone-healthy diet and get enough vitamin D
- Quit smoking and avoiding excessive alcohol intake
- Prompt awareness of risk factors and getting screened and appropriate treatment
Significance of World Osteoporosis Day
As per reports osteoporosis is largely left undiagnosed and undertreated. Globally more than millions of people are at high risk of fractures and are unaware of underlying silent conditions. Also, the huge human and socioeconomic cost, and the serious impact of fracture on patient’s independence are underestimated. The WOD campaign is the right time when people and organizations around the world to unite to highlight the disease and its burden calling all to contribute to a change.
Facts About Osteoporosis
Globally, one in three women and one in five men aged 50 years and over will have a fragility fracture owing to osteoporosis in their lifetimes.
Reports reveal that by 2050, the worldwide prevalence of hip fractures in men is projected to increase by 310 % and by 240 % in women
Globally around 8.9 million fractures occur due to osteoporosis every year, resulting in an osteoporosis fracture every 3 seconds.
Effective Ways To Build Bones And Avert Risk Of Osteoporosis
Get Adequate Calcium
Calcium is a crucial mineral for bone health, as it provides the structural support necessary for bone density. Ensure you consume an adequate amount of calcium-rich foods such as dairy products, leafy greens, tofu, and fortified cereals. If needed, consider calcium supplements after consulting with a healthcare professional.
Also Read: Calcium: Functions, Food Sources, Supplements, Deficiencies And Toxicity
Vitamin D
Vitamin D is an important nutrient that holds a remarkable role in calcium absorption and sustaining bone health. Have a good time outdoors to let the skin synthesize vitamin D from sunlight. In addition, incorporate vitamin D-rich foods such as fatty fish, eggs, and fortified dairy products in the meal plan. Vitamin D supplements may be needed, specifically, if you have limited sun exposure.
Regular Exercise
Engaging in weight-bearing exercises like walking, jogging, dancing, and weightlifting helps build and maintain bone density. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, along with muscle-strengthening exercises on two or more days per week.
Avoid Smoking/ Alcohol
Smoking and excessive alcohol intake can weaken bones, making the bones fragile and increasing the risk of fractures. Quitting smoking and limiting alcohol intake to moderate levels (one drink per day for women and up to two drinks per day for men) can significantly benefit bone health.
Stay Hydrated
Proper hydration is essential for overall health, including bone health. Water helps transport nutrients to bone cells and removes waste products. Aim for at least eight glasses of water daily, more if you're physically active or in a hot climate.
Maintain Weight
Being underweight can increase the risk of osteoporosis. Ensure you maintain a healthy body weight through a balanced diet and regular exercise. Avoid extreme dieting or excessive weight loss practices, as they can lead to bone loss.
Limit Caffeine Intake
Excessive caffeine consumption may lead to calcium loss from bones. While moderate coffee or tea consumption is generally safe, avoid excessive caffeine intake and opt for low-caffeine or decaffeinated options when possible.
Bone Density Testing
Regular bone density tests, such as dual-energy X-ray absorptiometry (DXA) scans, can assess your bone health and help identify osteoporosis in its early stages. Discuss the frequency and timing of these tests with your healthcare provider.
Consult Your Doctor
Individual risk factors for osteoporosis can vary. Consult your healthcare provider for personalized advice and recommendations, especially if you have a family history of osteoporosis, take medications that may affect bone health, or have underlying medical conditions.
Conclusion
Preventing osteoporosis and maintaining strong bones is a lifelong commitment. By adopting a combination of these strategies, you can significantly enhance your bone health and reduce the risk of osteoporosis as you age. Remember that small, consistent changes in your lifestyle and dietary habits can have a substantial impact on the strength and density of your bones, allowing you to enjoy a healthier, more active life.
