PHYSICAL ACTIVITY AND OSTEOPOROSIS

(Prevention is better that cure)

Rajan Dalal (N.D.)

            What is Osteoporosis?

            In Osteoporosis there is reduction in both the amount of the connective tissue (collagen fibers) and the mineral content (calcium salts) of the bone. The net result of this reduction is an overall thinning of the bone density. The loss of bone mass reduces its strength and increases the likelihood that the bone will break when pressure is put on it.

            What causes Osteoporosis?

            The causes of Osteoporosis are not fully known; however the following are responsible for the increased risk.

·          Female gender

·          Advanced age

·          Low body weight

·          Lack of physical activity

·          Low dietary calcium

We will discuss the two major risk factors, which are in our control.

            For bone health through life adequate in take of calcium is vital. Bones need to last a lifetime and it takes a lifelong commitment to keep them strong. If the calcium is not regularly supplied through food, body will use if from the bones. If it continues for a longer time calcium withdrawals can make bones weak and fragile. This will lead to the crippling disease osteoporosis. The calcium requirement for various age group is shown in the following table.

It is necessary that Calcium alone is not adequate for bone mineralisation Vitamin “D”.

In therapeutic dose is necessary Supplement.

It is observed that 75% of the calcium in our food normally comes from milk and milk products.

However, only in take of the calcium is not sufficient to prevent the calcium loss. The calcium and other minerals are not retained in the body if the person is physically inactive. For bone mineralisation or for bone production greater stresses and strains within the physiological limits are required. When the stresses and strains (Weight bearing activity exercise) are absent the breakdown process (calcium loss) exceeds the rate of bone (Samuel L. Turek, M. D.). Osteoporosis is generalized when the entire body is inactive.

It is also observed that worker in physically demanding jobs and athletes have a greater bone mass than a sedentary person. This has led to a theory that exercise might reduce the risk of osteoporosis. In various studies it is established that weight bearing physical activity can enhance the bone health, when the person is young, Father it is also observed that regular physical activity can minimize as well as slow down the bone loss during middle aged women.

            To prevent the bone loss in the later years one must undertake regular weight bearing exercise when he or she is young say during 20’s. It will result in increased bone mass.

            During the 30’s and 40’s one should continue doing the exercises to minimize the bone loss, or to maintain the bone mass. Although, exercise can not prevent the bone loss following menopause, it can prevent the additional loss that would occur from adopting a Sedentary lifestyle. During these years remaining physically active will provide a good general health and decrease the risk of osteoporosis fractures by minimizing the risk of falling.

            The current research on the subject advises the older woman to consider exercise an adjunct therapy to hormone replacement therapy or one of the newer therapeutic agents.

            They should look for the opportunities to be active and use their muscles. Also it must be remembered that like other physiological systems bone will adapt to a given of stress and will continue to improve with the increased. The beneficial effect of the exercise or the stress will be retained as long as the activity is continued otherwise bone sensity will return to the pertaining level.

            Here, it must be carefully understood that excessive dieting can have the opposite effect on the bone density level. In the recent years young ladies in a fancy to look slim and thin adapts to the various diet programmes  depriving them of the adequate amount of calcium and other minerals which results in to reduced bone mass along with the weight loss, which may prove dangerous for them in the later years of their life.