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One
of the biggest causes of osteoporosis is a poor
calcium intake or poor milk intake in the 1st
30 years of a human life. These are the years
of bone density building and we have to make the
bone as dense as we can so that when the later
years of bone breakdown come it wont be so bad.
 Milk
in the diet is the biggest calcium source. The
next biggest calcium source is greens and pulses-
channa, rajma, moong, horse gram etc. We require
about 500mg calcium daily this is available in
500ml of milk/curd. Milk is the only food source
that can be consumed in this amount daily. Normally
greens and beans are consumed about 2-3 times
a week in most households so it cannot be relied
upon.
Many
young people starting from teenagers have given
up milk saying it is fattening and some say it
is meant only for babies and small children. This
could be one of the leading causes of osteoporosis
and the rising dental problem as well as spine
and neck problems.
I
believe that everybody from birth to death requires
atleast 2-3 glass of milk/curd daily after the
cream has been removed thoroughly or skimmed.
The cream is fattening not the milk.
 The
second cause is lack of physical exercise. Poor
physical activity causes increased calcium loss
from the weight bearing bones and this leads to
osteoporosis in later life. Today the walking
habit has disappeared among most people and also
children spending their evening playing and running
about on the streets has vanished. Instead they
are either in tuitions or in front of the T.V
or computer. Also working hours or sitting hours
has changed from 9-5 pm to 9-9pm. This has to
be dealt with very seriously. We need to teach
or train children to go for a walk like we train
to brush teeth. We too must resist the temptation
to say I had a long day and skip the walk. A walk
a day will keep the bones in good sway (30 -45
minutes).
Some
other factors are age, the bone density is built
up to age 30, and then stays stable from 30-45
and after that break down starts. Women are more
prone to osteoporosis and more so during menopause
as this bone breakdown or demineralization is
affected by hormone changes. Those who have removed
their ovaries are even more affected.
Smoking
has a very bad effect and if you do so please
stop completely. Alcohol consumption too is bad
so try to avoid it or limit it strictly. Finally
insufficient Vitamin D can also contribute to
this. Usually if you go out in the sunlight your
skin will produce it. If you are always indoors
or avoiding the sun please be careful and consult
your physician as to whether you need to take
a supplement.
So
make sure you are out for a morning walk daily,
consume 2-3 glasses milk/curd, try to eat dhal
or pulses at both at lunch and dinner and have
greens as often as possible.
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