CHENNAI: Osteoporosis is a common debilitating disease causing reduction in bone strength leading to skeletal fractures, most frequently of the wrist, spine and hip. The bone fractures can be due to a quantitative issue (inadequate amount of bone density) or qualitative issue (perforations or cracks in the bone). Post-menopausal Asian women are a high risk category due to naturally occurring estrogen deficiencies. Their bone health tends to worsen with time.
You are what you eat
Never too late
Brisk walking, light dancing, yoga, water aerobics, badminton and tai chi can be practised. Exercises supported by light weights must be practised especially by post-menopausal women to increase
bone strength and density. Maintaining a good posture helps as it creates less strain on the spine. Bone health weakens with physical inactivity. Thus, it is mandatory for post-menopausal women to incorporate the following bone-strengthening exercises.
Exercise 1
Exercise 2
Exercise 3
Exercise 4
Exercise 5
For the knees
Consult your orthopedic surgeon for the right course of medications like calcium, vitamin D or other bone-stimulating agents for osteoporosis prevention.
(The writer is a consultant orthopedic surgeon (Spine, Trauma & Joint Replacement), Fort i s Malar Hospi tal , Chennai)
Causes of osteoporosis in menopausal women
Low body weight
If you are a smoker
Use of osteopeniaproducing medication, such as glucocorticoids or excessive doses of thyroid hormones
Presence of recently occurred fractures
Inadequate calcium intake
Inadequate exercise
Sedentary lifestyle