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Bones That Break
One of the biggest causes of osteoporosis is poor calcium intake or poor milk intake in the first 30 years of human life. These are the years of bone density building and we have to make the bone as dense as we can so that when the later years of bone breakdown come, it won't be so bad.
Milk in the diet is the biggest calcium source. The next biggest calcium source is greens and pulses. We require about 500mg calcium daily - this is available in 500ml of milk/curd. Milk is the only food source that can be consumed in this amount daily. Normally greens and beans are consumed about 2 or 3 times a week in most households so it cannot be relied upon.
Many youngsters have given up milk saying it is fattening and it is meant only for babies and small children. This could be one of the leading causes of osteoporosis and rising dental problems, as well as spine and neck problems.
Everybody from birth to death requires at least 2 to 3 glasses of milk/curd daily, after the cream has been removed or skimmed. The cream is fattening not the milk.
The second cause is lack of physical exercise. Poor physical activity causes increased calcium loss from the weight-bearing bones and this leads to osteoporosis in later life.
Today the habit of walking has disappeared among most people. Children also do not play and run about. Instead, they are either at tuition classes or in front of the TV or computer. Also working hours or sitting hours have changed from 9-5 pm to 9-9 pm. This has to be dealt with very seriously. We need to teach or train children to go for a walk like we train them to brush their teeth. We too must resist the temptation to say "I had a long day" and skip the daily walk. A walk a day (30-60 minutes) will keep the bones in good shape.
Another factor is age. Bone density is built up to age 30, and then stays stable from 30-45 years, and after that the breakdown starts. Women are more prone to osteoporosis and more so during menopause as bone breakdown or demineralisation is affected by hormone changes. Those who have had their ovaries removed are even more affected.
Smoking has a very bad effect; so if you smoke, please stop completely. Alcohol consumption too is bad so try and avoid it or limit it strictly. Finally, insufficient Vitamin D can also contribute to this. Sunlight produces it. If you are always indoors or avoid the sun, consult you physician as to whether you need to take a supplement.
So make sure you are out for a morning walk daily, consume two or three glasses milk/curd, try to eat pulses at both lunch and dinner and have greens as often as possible.
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