You will be shocked to know that Vitamin D deficiency in younger people can invite a condition known as osteopenia wherein one loses his/her bone mass. Yes, you heard it right! Now, youngsters are falling prey to this condition. Thus, to improve your bone mineral density and live a disease-free life, it is essential to swear by a diet rich in foods loaded with Vitamin D and calcium, exercising daily, and cutting down on alcohol and smoking. On World Osteoporosis Day, we tell you why it is vital to maintain your bone health. Vitamin D, also known as the ‘Sunshine vitamin’, has essential nutrients that are required to maintain the proper functioning of the body. Did you know that it affects your metabolism, weight, and even how the other organs of your body tend to function? Vitamin D helps in the absorption of calcium, and this can further allow you to strengthen your bones. Hence, this Vitamin will help people to keep diseases such as osteomalacia, osteoporosis, depression, respiratory infection, heart disease, stroke, diabetes and osteopenia at bay. Nowadays, youngsters are increasingly suffering from a condition called osteopenia owing to the lack of vitamin D in their diet and an unhealthy lifestyle. Keep reading to know more about this condition.
What is osteopenia?
If your bones start to become weaker and you even tend to lose the bone mass then you may be suffering from osteopenia. This condition kicks-in when your bones become brittle due to the loss of calcium. Furthermore, people suffering from this condition can also get osteoporosis. Those with low bone mass, certain medical conditions like an overactive thyroid or certain medications can have this condition as well. Likewise, not exercising, carbonated beverages, smoking and alcohol can also be the culprits. Also, early menopause and even people having a family history of osteopenia or even those with osteoporosis may suffer from osteopenia. Fractures can occur but it happens when one may get osteoporosis as people with osteopenia may encounter osteoporosis. Remember that osteopenia and osteoporosis are two different conditions, and osteopenia is not as severe as osteoporosis.
How to prevent this condition?
• A diet loaded with foods rich in Vitamin D and calcium is recommended. If you suffer from osteopenia then you must include low-fat dairy products, broccoli, salmon, sardine, beans, spinach, orange juice, cereals, soybeans, kale, and mushrooms in your diet. Make sure that your diet is packed with fruits and vegetables to enhance your bone health.
• Weight-bearing and strength training can be helpful to strengthen the bones, balance, and keep you away from breaking your bones. Opt for walking, jogging, and even climbing steps. You can also do yoga, swimming, and aerobics.
• Bid adieu to alcohol and smoking. Yes, if you are a habitual smoker or drinker then it is the time to give them up right away! Excessive smoking and drinking can lead to low bone mineral density.
• Your doctor may also suggest Vitamin D and calcium supplements. Consult your doctor about the right dose as going overboard is a strict no-no. It is important to treat osteopenia at the right time to keep osteoporosis away.
The writer is an orthopaedic surgeon- joint replacement and sports injuries at Apollo Spectra Delhi.