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Exercise, exposure to sun keeps osteoporosis away

Discussion in 'General Discussions' started by Nijasav, Nov 29, 2012.

  1. Nijasav

    Nijasav IL Hall of Fame

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    Exercise, exposure to sun keeps osteoporosis away - Khaleej Times

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    Working for long hours every night as a BPO employee, 35-year-old Aarti Thakur soon developed pain in her wrist and hips. She had developed Vitamin D deficiency due to lack of exposure to sunlight and her bones were beginning to turn brittle - signs of the onset of osteoporosis.
    Long hours of work at night coupled with not enough exposure to sunlight and unhealthy diet leads to early onset of osteoporosis.

    In India, one in three women over the age of 50 suffer fractures due to osteoporosis, a condition where bones wear out and become weak. Drinking less milk, avoiding sunlight exposure, omitting exercises and unhealthy diet are a few reasons, say experts.

    Osteoporosis causes the bones to become fragile, increasing the chances of fracture and even minor injury. The symptoms of the ailment include back pain or tenderness, a loss of height, and a slight curvature or ‘hump’ of the upper back.

    According to orthopaedicians, in India about 26 million people suffer from osteoporosis, of which 70 percent comprise women. This number is expected to reach 36 million by 2013.

    ”During menopause, the level of estrogen produced by the ovaries decreases significantly leading to an increased risk of bone loss. As women age estrogen levels decrease and the risk of osteoporosis increases. During childbirth women lose a lot of calcium that is often not replenished. So women between 45 to 50 who have irregular periods should start with calcium supplements,” Pankaj Walecha, senior consultant, orthopedics, Primus Super Speciality Hospital, said.

    ”Usually we see fractures in the wrist, hip and spine area,” Walecha said.

    Ispita Gaur, 45, a MNC employee and mother of two, said she developed osteoporosis six months ago. She regrets that she had never exercised earlier.

    ”My work hours would extend beyond ten hours, and I never concentrated on my diet. I used to grab a burger and cold drink whenever I was hungry. On top of that I never made time for exercise, which has led me to this,” regrets Gaur.

    Orthopedicians recommend weight-bearing activities such as walking, running, racket sports as these are more effective in maintaining the density of the leg and spinal bones.

    ”Regular exercise, for example a brisk walk of about 30 minutes everyday. Inclusion of more dairy products, egg white, salmon fish in diet would lower the risk of osteoporosis,” S Rajasekaran, president, Indian orthopaedic association said.

    Apart from this doctors inform that many men and women in India keep away from sunlight - a good source of Vitamin D.

    ”Exposure to sunlight for at least 20 minutes every day is necessary. Drinking glass of milk rich in calcium lowers the chance of bone loss since calcium is one of the main components in bone; over 70 percent of women develop osteoporosis,” said Vineet Suri, senior consultant of neurology at Indraprastha Apollo Hospitals.

    Osteoporosis also affects 40 percent of men who are regular smokers and who have a high intake of alcohol and caffeine.

    ”Adopting a healthy lifestyle with regular exercise and routine bone density checks after 40 years of age for women and 55 years for men will help them form a healthy bone mass and ensure fracture-free life,” Rajasekaran added.
     
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  2. sincybft

    sincybft Gold IL'ite

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    thanks for sharing............
     
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  3. Mahajanpragati

    Mahajanpragati Platinum IL'ite

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    when i was a child we all used to sit for hours in sun during winters...........now with beauty consiousness every young women know that expouser to sun causes wrinles & hence avoid it.....forgetting that we need the Vit D for strong bones..........best way is to put sunscreen & sit with back towards the sun or to go out in sun early in morning like around 8 or 9 pm......
     
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  4. Nijasav

    Nijasav IL Hall of Fame

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    Well said Mahajanpragati
     
  5. VanithaSekar24

    VanithaSekar24 New IL'ite

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    when i was in India, i didn't care abt sunlight and weather....now everyday i miss those things very badly....

    In india, v r busy with work and family...we wont bother abt vitamins or weather...

    here people r enjoying each and every day weather , even though the weather is not good ....

    so people enjoy sunlight every day .....(note: if u r getting sunlight)

    i am waiting for sunlight everyday :-(
     
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  6. archana506

    archana506 Gold IL'ite

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    Thanks for sharing..
     
  7. maalti

    maalti Silver IL'ite

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    Very useful one. Exercise is the main factor to keep osteoporosis away. Thank you
     
  8. NEESHAH

    NEESHAH Silver IL'ite

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    Things which r free are not valued by us, unless sometime the need arises.We all like to help our doctors to flourish.
    sigh.
     
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  9. kjos

    kjos Senior IL'ite

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    Very useful post ! Mainly beauty consciousness is causing D deficiency.
    As Vanitha said enjoy the weather as some people are deprived of tht facility of having sun light thru year.
     
  10. muthuswathi

    muthuswathi Silver IL'ite

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    Thanks for sharing this useful info.
    Each one of us should follow this for a better and healthy life.
     
    Last edited: Oct 21, 2013

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