Exclusive: How To Build Strong Bones at Every Age And Prevent Osteoporosis

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Osteoporosis is a medical condition characterized by the weakening of bones, making them fragile and more prone to fractures. It occurs when the density and quality of bone are reduced. Bones become porous and brittle, increasing the risk of fractures, especially in the hip, spine, and wrist. It is often referred as a "silent disease" because it progresses without noticeable symptoms until a fracture occurs.

In an exclusive interview with Boldsky, Narendra Dasaraju, MBBS, DNB, Orthopaedics and Orthopedic surgery specialist, Apollo Hospital shares osteoporosis-related preventive measures that extend from childhood to old age.

'As a physician dedicated to promoting overall health and wellness, it is imperative to emphasize the importance of preventing osteoporosis by promoting strong bone health at all stages of life,' says Dr Dasaraju.

Here are some expert-approved measures that will help you to prevent Osteoporosis at every age.

Childhood and Adolescence
The foundation for strong bone health is laid in childhood and adolescence. It is important to encourage a diet rich in calcium from sources such as dairy products, leafy greens, fortified foods and nuts. Sufficient vitamin D obtained from sensitive sunlight promotes optimal absorption of calcium. Engaging in strenuous activities such as running and sports during these formative years helps develop strong, dense bones.

Young Adulthood
As people enter young adulthood, maintaining a balanced diet with a constant focus on calcium and vitamin D is paramount. Regular weight exercises, resistance training and activities that stress the bones increase bone density. Avoiding excessive alcohol consumption and quitting smoking are crucial, as these habits can harm bone health. In addition, it is recommended to maintain a healthy body weight within a normal range.

Middle Age
Hormonal changes in middle age, especially in women going through menopause, can affect bone health. Monitoring hormone levels and considering hormone replacement therapy under the guidance of a healthcare professional can be helpful. Regular bone density is especially recommended for postmenopausal women and men over 50 to assess the risk of fractures and osteoporosis.

Older Adults
With age, the focus shifts to maintaining bone strength and preventing falls. Incorporating strength training becomes essential to maintaining muscle mass, which provides crucial support for bones. Preventing falls through measures such as maintaining a clear living space and using handrails is essential. Regular health checks, including evaluation of bone density, are crucial for early detection and intervention.

In short, it can be said that the journey to the prevention of osteoporosis begins in childhood and continues through every stage of life. By taking a preventative approach that includes a balanced diet, regular exercise and lifestyle changes, people can significantly reduce their risk of osteoporosis and enjoy life with strong, durable bones. For holistic bone health in any age group, it is recommended to consult a doctor for personal guidance.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.