World Osteoporosis Day 2020: In this lockdown, the problems of people suffering from osteoporosis also increased like every patient. Not getting out of it does not get sunlight, which is an important source of vitamin D. Home on the other hand …
World osteoporosis Day 2020: Like every patient in this lockdown, the problems of people suffering from osteoporosis also increased. Not getting out of it does not get sunlight, which is an important source of vitamin D. On the other hand, staying at home reduces activation, causing bones to become bright. This situation is bad, especially for aged people. World Osteoporosis Day is observed on 20 October. In such a situation, let us know how to keep bones health.
Osteoporosis is a word emanating from the Latin language, which means-bones ie bright bones. With aging, bone flexibility is low, the gap between them starts increasing. Even after menopause, the health of bones starts to weaken. Apart from this, the health of bones is also affected due to genetic reasons. After the age of 30, it is difficult to compensate the damaged bones. Inactive lifestyle, obesity or excessive leanness, wrong eating also damages bones health.
Who is more in danger-
Dr. Gurinder Bedi, director and HOD orthopedics of Fortis Hospital, Vasant Kunj, New Delhi, says, “Osteoporosis is the highest risk of osteoporosis to the aged people with passive lifestyle.” Obesity is the enemy of bones, apart from this, lean people are the most danger. If their weight is less than the length and the muscle mass is very low, then their bones become weak.
If the family already has this problem in the family, then it is very likely to move in the next generations. If someone in the family has had osteoporotic fracture i.e. hip, back, upper part of the arm and wrist fracture, consumed steroids for a long time, rheumatoid arthritis and inflammatory arthritis have problems like problems like digestion, such as digestion of nutrients like- Celiac disease, ulcerative colitis, prolonged antipileptic and cancer medicines have been taken, early menopause, smoking or alcohol or they are facing serious diseases of kidney and liver, then the bones of such people start getting bright if you are facing serious diseases of kidney and liver. . They increase the risk of osteoporosis. '
Problems increased in Corona round
Dr. Hemant Sharma, director and head of orthopedics at Waiting Hospital, Gurugram, says that although no such survey or study has been done yet, no accurate data can be given but the problems of the sick people have already increased during this time because people have increased during the time because people hospital They are afraid to go and conduct an inquiry. Such patients are also coming out, whose weight increased in the lockdown and they started having problems related to bones. In some cases it was also seen that the youth who were running or riding a bicycle did not take enough protection, due to which they fell, hurt and ligament injury. There are two types of extremes.
The problems of some people increased because they remained completely inactive by staying at home and some people did excessive workouts. Exercise is necessary for everyone, but before that it is also mandatory to keep your physical state in mind. There are also people who are thyroid, they are taking steroids or painkillers, then their weight increases rapidly and the muscles become weak due to sitting at home. In such a situation, your food also needs attention.
Proper diet will protect-
If your diet and activism is taken care of from the age of 30, then it is possible to prevent the problem. Dr. Rajesh Kumar Verma, Director of Orthopedics and Spine Surgery of Dharmashila Narayana Superspeciality Hospital New Delhi, says, calcium and vitamin D deficiency increases the risk of osteoporosis. Similarly, secondary osteoporosis in diabetes, hypothyroid, arthritis etc. is common. Bones health is greatly affected after menopause in women. In such a situation, it is very important to take care of your food. Nowadays many people take plant based diet and ignore animal protein. It is not good for bones to avoid milk and milk.
Learn which nutrients are necessary for bone health-
There is no deficiency of calcium: How much calcium is taken every day, it is determined according to the age of the person. It is usually advised to take about 800 to 1500 mg of calcium in 24 hours. A glass of milk or curd bowl contains about 300 mg of calcium. Calcium can also be found from tofu, soybean, green leafy vegetables, cheese, cheese, gooseberry. It is true that the calcium from food is better, but sometimes due to a particular disease and digestive problem, calcium tablets or supplements may also have to be taken.
The correct proportion of fats: For the strengthening of bones, polyunsaturated fats (poofa) should also have the correct synergy. It should have the correct proportion of omega-6 (meat and gren's) and omega-3 (linseed seeds, fish and walnuts).
vitamin D : Stay directly in sunlight for about 15 minutes between 10 am and 12 noon. Do not try to cover the skin with clothes or sunscreen. It is considered good to take 1000-2000 IU (International Unit) Vitamin D every day. There is a deficiency of vitamin D in 80 percent of our country in our country. According to Dr. Bedi, for this, supplements of vitamin D can be taken on the advice of a doctor. Its most common drug is 60,000 IU tablets, Sachets or Liquids, which are initially given for 6 to 8 weeks. Next, it is advisable to take it twice a month for a year. However, sunlight is the best way to take vitamin D.
Magnesium and potassium: Green leafy vegetables, especially spinach, seeds, nuts and whole grains are rich in magnesium. Similarly, potassium is found in potato, banana, mushroom, cucumber, pomegranate, tomato etc. People with diabetes can eat other things besides potatoes, bananas and pomegranate.
These are also important: Vitamin B-12, K and C also have an important role in bone health. Dairy products, eggs, fish are rich in vitamin B-12. Do consume them for 2-3 days a week. Vitamin C is found rich in citrus fruits like neela, orange, amla, tomato, kiwi and guava etc. Similarly, closed cabbage, cauliflower, spinach, soybean, green tea etc. are found to be of vitamin, which is beneficial for bone health.
Stay active if you want to be healthy
Along with nutritious and balanced diet, the right exercise is also necessary. Dr. Bedi says, it is necessary to take care of regular walks and take care of the position. If you are doing workouts out of the house, then do activities in which weighs on the feet. In South Asian girls, the risk of osteoporosis is high when aging, so long distance walking and running are good activities.
Dr. Hemant Sharma says that walk brisk 45 minutes in a week, you can also do cycling. Two days can also participate in sports like walk, two days of cycling, one day badminton. Do a lot of stretching before exercise. If there is a heart problem, consult a doctor before doing any exercise. People unable to walk can stand up and do stretching with an electric band. It is very good exercise to climb stairs for healthy people. Just do any exercise by looking at your body's ability, status and health level and with the advice of your doctor.
