Have A Family History Of Osteoporosis? 5 Steps To Protect Yourself
Osteoporosis is a medical condition that causes bones to weaken and become more prone to breaking, most commonly in the hip, forearm, wrist, and spine. You may need to be evaluated for osteoporosis sooner if one of your parents has had a fractured bone, particularly a broken hip.
Tell your doctor about your family’s medical history. The best orthopedic doctors in Gurgaon will assist you in strengthening weak bones and preventing fractures.
How Can I Find Out If I Have Osteoporosis?
Osteoporosis affects around 20% (1 in 5) of women and 5% ( 1 in 20) of men over the age of 50. Osteoporosis is most common in women, with many people being unaware that they have osteoporosis until their bone breaks easily. So, on-time screening of osteoporosis is important to mitigate its effects.
Screening for osteoporosis is currently suggested for women aged 65 and over, as well as women aged 50 to 64 who have certain risk factors, such as having a parent who has fractured a hip should consult the best doctors for hip pain in Gurgaon. Dual/energy x-ray absorptiometry is a form of low-level x-ray that is often used to screen for osteoporosis (DXA). Screening can also reveal if you have low bone mass, which indicates that your bones are weaker than normal and that you are at risk of developing osteoporosis.
5 Ways To Prevent Osteoporosis
Fortunately, there is a lot you can do to avoid osteoporosis, strengthen your bones, and enhance your health. Take a look at these five simple steps to get started.
- Get The Calcium And Vitamin D You Require On A Daily Basis:
Calcium is necessary for bone strength, but most people do not consume the recommended daily amount. Calcium can be obtained through eating calcium-rich foods or by taking calcium supplements. Vitamin D is necessary for the absorption of calcium and for the protection of bones. Vitamin D can be obtained by exposure to sunlight, the consumption of vitamin D-rich foods, or the use of supplements.
- Do Weight-Bearing And Muscle-Strengthening Activities On A Regular Basis:
Weight-bearing workouts such as dancing, hiking, treadmill walking, or low-impact aerobics help to build and maintain strong bones. Exercises that build muscles, such as lifting weights or yoga and Pilates, can assist increase bone strength, balance, and flexibility.
- Consume Foods That Are Beneficial To Bone Health:
Calcium is abundant in dairy products, dark leafy greens, fortified drinks, and cereals. Vitamin D is abundant in fatty fish such as salmon, tuna, and sardines. Magnesium is abundant in sweet potatoes, tomato products, and artichokes.
- Don’t Smoke And Don’t Overindulge In Alcoholic Beverages:
Smoking has been established as an osteoporosis risk factor. Tobacco smoking has been linked to a decrease in bone density in several studies. Limit your alcohol consumption to no more than 2 to 3 drinks each day, as excessive drinking might lead to bone loss.
- Ask Your Doctor About Your Risk Of Developing Osteoporosis And When You Should Have A Bone Density Test:
At Saqsham ortho you would be recommended a bone mineral density scan of the hip and the spine, often known as a Dexa (dual-energy X-ray absorptiometry) scan if you fall under any of these categories:
- Females after 45 and experiencing menopause.
- Men 65 years and older.
- Men below 65 who have medical co-morbidities.
- Adults with a fragility fracture.
Don’t wait until you have a broken bone to take steps to improve your bone health – you can consult at Saqsham to take steps to prevent falls, including doing exercises to improve your leg strength and balance, having your eyes checked, and making your home safer. Call us or book an appointment online with our orthopedic clinic Gurgaon to know more about the preventive measures.