Add calcium to your diet to avoid bone fracture

Make sure calcium is high priority item in your regular diet, or else there are chances of getting osteoporosis disease. This disease disease characterized by low bone mass and loss of bone tissue that may lead to weak and fragile bones. Bone fractures are happened because of this disease particularly in the hip, Spin, wrist. As per studies only in United States itself more than 10 million people already have osteoporosis.

Some reason why for most of the people having disease is :

• It don't have any initial symptoms to identify in early stage.
• Lack of calcium and vitamins in regular diet
• Heavy alcohol consumption, Cigarette smoking
• Hereditary
  

Who are at risk?

There are no symptoms to indicate your bones are weak. However, people who suffer from the following conditions, should go in for a DEXA scan at a local diagnostic centre.

1. Those who lack calcium and vitamins in their diet.

2. Patients suffering from thyroid problems.

3. Women are at a greater risk than men, especially women who are thin or have a small frame, as are those of advanced age.

4.Women who are white or Asian, especially those with a family member with osteoporosis, have a greater risk of developing osteoporosis than other women.

5. Women who are postmenopausal, including those who have had early or surgically induced menopause, or abnormal or absence of menstrual periods are at greater risk.

6. Heavy alcohol consumption,Alcohol-induced bone loss weakens the bones. As a result, it exposes alcoholics to a greater frequency of fractures from falls.

7. Cigarette smoking, eating disorders such as anorexia nervosa or bulimia, low amounts of calcium in the diet, inactive lifestyle, and use of certain medications, such as corticosteroids and anticonvulsants, are also risk factors.

8. Women who have had their uterus or ovaries removed at an early age.

9. Women over the age of 45 and men over 50.

What you can do to avoid Bone Fractures (osteoporosis) ?

1. The best way to strengthen bones is to have food that is rich in calcium, Vitamin D and protein. This includes green leafy vegetables like spinach, dry fruits like almonds and milk and milk products.

2. Weight-bearing exercise

3. Avoid alcohol consumption or reduce binge drinking (For woman 3 drinks in 2 hours, For men 4 drinks in 2 hours are consider as binge drinking)

4. Regular Medication required to avoid low bone density (min once in 2 years)

5. If you feel you have symptoms of osteoporosis, Consult doctor immediately and take proper medication.