Bone Appetite!Photo by Mythri Shankareasily recognised and prevented. According to recentWHO statistics, one in two women and one in four menover the age <strong>of</strong> 50 will have an osteoporosis-relatedfracture in her/his remaining lifetime. Osteoporoticfractures lower a patient’s quality <strong>of</strong> life, can causedisability and can be expensive if the patient needshospitalisation or surgery.Follow these five basic steps to ensure good bone health:1. Get your daily recommended amounts <strong>of</strong> calciumand vitamin DEat foods rich in calcium such as: milk and milkproducts (eg cheese, yogurt, ice-cream, buttermilk);greens and other vegetables (eg turnip, spinach, kale,radish, okra); fruits (eg custard apple, guava, banana,jackfruit, fig, orange, chiku/sapota); dry beans (egrajma, chole, channa, lobia, black-eyed peas, kidneybeans, black beans); and nuts (water chestnuts, peanuts,groundnuts, walnuts, cashew nuts, almonds, fruit seeds).<strong>The</strong>se can all be encorporated into your diet in creativeways such as custard apple milkshake, spinach bread ortortillas.I eat icecream so I won’t get osteoporosis.Dr Mythri Shankar MD (USA) gives ussome useful advice on how to look afterour bones.Osteoporosis in Latin and Greek literally meansosteo = bone, and, porosis = with holes (porotic).Osteoporosis is <strong>of</strong>ten called a “silent disease” becausebone loss occurs without symptoms. People may notknow that they have the disease until their bones becomeso weak that a sudden strain, bump or fall causes afracture or a vertebra to collapse. Collapsed vertebraemay initially be felt or seen in the form <strong>of</strong> severe backpain, loss <strong>of</strong> height, or spinal deformities such askyphosis or stooped posture. It is <strong>of</strong>ten under-recognisedand under-treated, especially in Asia.Osteoporosis is the number one cause <strong>of</strong> fractures anddebilitation in the elderly population. Its onset can be<strong>India</strong>n gooseberries, popularly used in spicy pickles,have an ayurvedic content value which enhances theabsorption <strong>of</strong> calcium into the body. On the contrarycertain chemicals called “oxalates”, present in pulses(which themselves are a rich source <strong>of</strong> calcium), retardor inhibit the absorption <strong>of</strong> calcium into the body. Thiscan be easily prevented by soaking the dry pulses for acouple <strong>of</strong> hours, throwing out the initial water, resoakingthem in fresh water for 6-8 hours and then using themaccordingly. <strong>The</strong> water they are soaked in for the secondtime is rich in other water-soluble dissolved mineralsfrom the pulses and should be incorporated into cookingas much as possible.Vitamin D is also a very important component for strongbones. <strong>The</strong>re are three ways to get vitamin D: sunlight;food (eg fatty fish such as mackerel, salmon and tuna,egg yolks and liver); and supplements and medications.<strong>The</strong> important thing is to get enough sunshine to make ahealthy amount <strong>of</strong> vitamin D, but not to stay out in it solong without clothing or sunscreen protection that we getburnt. <strong>The</strong>re is no danger <strong>of</strong> making too much vitaminD, as once the vitamin reaches saturation point our skinautomatically stops making it. This point is reachedwhen your skin goes just slightly pink in the sun, long<strong>The</strong> Rangoli 11/2010 11
efore you are in danger <strong>of</strong> getting sunburnt. Mostsunscreens filter out the UVB (which is responsiblefor synthesis <strong>of</strong> vitamin D in the skin). But very fewsunscreens filter out UVA (which is responsible for skincancers and is not filtered out on a cloudy day).2. Engage in regular weight–bearing exerciseChoose something which suits you and you arecomfortable with. Walking, jogging, treadmill orelliptical are all excellent for bone strength. Groupsports like throw ball and volley ball are also good,especially for women as they use many differentmovements. Cycling or swimming are not particularlyeffective in increasing bone strength, but are sometimesrecommended as the only alternative in patients whohave weak knees or osteoarthritis. Yoga is also very goodfor muscle toning and general wellbeing.3. Avoid smoking and excessive alcoholNicotine causes many problems. It is a poison whichaffects several organs slowly. Not to mention causingheart disease and cancer.4. Talk to your healthcare provider aboutbone healthCertain groups <strong>of</strong> people are at a higher risk <strong>of</strong>developing osteoporosis. Maternal history <strong>of</strong> fractures,menopause (natural or surgical), medications likecorticosteroids (asthma, arthritis), chemotherapy(cancer), anticonvulsants (epilepsy) etc, thyroidmedications, diuretics (kidney problems) are particularlyat high risk amongst others. Most <strong>of</strong> the patients donot present with any symptoms until much later, like afracture, or decrease in height. So it is very important toestimate risk by undergoing screening.5. When appropriate, have a bone density test andtake medication if advisedSpecialised tests called bone mineral density (BMD)tests can measure bone density in various sites <strong>of</strong> thebody. A BMD test is synonymous to blood pressureand cholesterol level in hypertension and blood sugarlevels in diabetes. <strong>The</strong> standard and most accurateway to test for BMD is by DXA (Dual Energy BoneDensitometry).2010 OWCChristmas Bazaaris coming to townSaturday, 4th December 2010Showcase Your Products tothe Largest Gathering <strong>of</strong> Expatsand NRI families in Bengaluru!Fee Rs. 5,000 per table.For more details please email owcxmasbazaar@gmail.comowc ads.indd 139/19/10 3:07:12 PM12 <strong>The</strong> Rangoli 11/2010
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