Strengthen your bones

BANGALORE: There is another reason not to avoid that glass of milk in the morning. Osteoporosis, known as the silent killer is fast on the rise. It is a disease in which the density and qualit

Published: 28th February 2012 10:58 PM  |   Last Updated: 16th May 2012 06:05 PM   |  A+A-


BANGALORE: There is another reason not to avoid that glass of milk in the morning. Osteoporosis, known as the silent killer is fast on the rise. It is a disease in which the density and quality of bones are reduced, leading to weakness of the skeleton and increased risk of fracture, particularly of the spine, wrist and hip. The condition occurs basically due to porous bones, which in turn happen due to the lack of intake of calcium and vitamin D. Common amongst post- menopausal women, osteoporosis is on the rise in India, also impacting men. In fact, one out of eight males and one out of three females in India suffers from osteoporosis, making India one of the largest affected countries

Keeping Osteoporosis at bay: Drink, drink, drink some more milk! Because it is hard to replace the calcium that is lost. Building strong and healthy bones requires an adequate dietary intake of calcium beginning in childhood and adolescence for both sexes. Dairy products are good sources of calcium. To get adequate calcium one should also consume leafy green vegetables, nuts, and seafood. Milk plays an important role in protecting bone health and has immense qualities to make your bones grow stronger.

It’s extremely important to include hygienic and aseptically safe packaged milk in your daily diet. Milk in its loose form is a natural breeding ground for disease carrying micro organisms and is prone to microbial activity if left unprocessed. Hence, having milk processed with Ultra High Temperature (UHT) technology is the safest and most reliable option. UHT milk is aseptically packaged and surpasses all other milk types in the advantages it offers. It retains nutrition, taste and quality, as the packaging material protects the contents inside from bacteria, odours and other harmful

environmental conditions.

Get your daily shot of vitamin D: The Vitamin is necessary for the body to absorb calcium. Sunlight is also an excellent source of vitamin D. In fact, being in the sun for 15 minutes a day helps the body produce and activate vitamin D. For those individuals not getting enough calcium and vitamin D in the diet, supplements can be helpful.

Bone strength increases with regular exercise. Adults should get at least 30 minutes of moderate physical activity every day. To help prevent osteoporosis, weight-bearing exercises such as walking, low-impact aerobics, or tennis work best to strengthen your bones. Research shows that more than half of all Indians do not get enough physical activity to strengthen their bones. Physical activity makes you stronger, improves balance and coordination, and improves overall health.

Get a bone mineral density test- All women over 65 years of age and anyone who has a bone fracture after 50 years should get a bone density test done. Adults with significant risk factors should also get a bone density test to be cognizant of their bone health. Bone density tests are safe, painless, quick (5-10 minutes) and indicate the health of bones. Get that test done to understand your risk levels and take precautions accordingly.

Beginning a lifelong commitment to healthy nutrition and exercise while you are still young reduces your risk of developing this condition later in life. Fortunately, osteoporosis is preventable for most people and getting enough calcium in your diet is the first step. You are never too young to think about preventing osteoporosis.

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