Many of us are worried about heart, kidney, and brain problems, and know what tests to be done when there is a problem in these organs — but when it comes to bones, we are often ignorant about their status, testing, and effects.
Calcium helps to control muscle contraction. It also builds and maintains bones throughout life. It is important for teeth and also needed for kidney functioning. It also helps in a variety of things including metabolism, clotting, and functioning of heart muscles. Vitamin D is essential for normal functioning of the body systems but it is not manufactured by the body per se; it requires exposure to the UV rays of sunlight.
Osteoporosis is a condition in which bones become porous due to lack of bone minerals and supportive structure, making the individual more susceptible to fractures. Risk factors for Osteoporosis include vitamin D deficiency, alcoholism, smoking, calcium-deficient diet, genetic predisposition, use of steroids, chronic kidney disease, rheumatoid arthritis, and menopause. The best way to diagnose this condition is Dual Energy X-ray Absorptiometry (DEXA).
There is a wide choice of foods rich in calcium. Ragi and Rajgira (royal grain) are cereals with very high calcium content. Rajma is a common and excellent source of calcium. Soya bean is another alternative rich in calcium that also contains protein. People who are not lactose intolerant may incorporate various milk products in their diet — cheese, yogurt, and paneer all have very high amounts of calcium. Dates and figs are good fruit sources. Green leafy vegetables are the most important source for vegetarians: cauliflower, fenugreek, curry leaves, and mint all have high calcium content. Most nuts and seeds are also good sources, including almonds, coconuts, and cloves.
Non-vegetarians can choose fish and prawns, which are major sources of calcium.
Three main components to prevent osteoporosis are: a well-balanced diet, regular exercise, and avoiding smoking and alcohol. The maintenance of bone health is important — understanding how it affects us, our family, and our society is the first step to prevention.