Dr. J.V. Srinivas, Lead Consultant – Orthopaedics, Aster RV Hospital, Bangalore talks about why you should care about your bone health
At what age should one start getting vigilant of bone health and why is it important?
While people can start paying attention to their bone health as early as their 20s, from age 30 onwards is when the bones are unable to regenerate as well as they used to earlier. Most of the bone issues develop slowly over time and the symptoms are seen at a later age when it is more difficult to reverse, hence starting early is important. It is important for people who suffer broken bones or fractures at an early age to seek proper medical advice and attention for it because it might become a vulnerable spot in their old age.
As we age what are the main symptoms of poor bone health?
It usually goes unnoticed unless the person suffers from a fall or a fracture. With age bones are prone to breakage. It also requires more time to heal than earlier. Other signs are difficulty in bending or difficulty in getting up after sitting, joint pain, back pain, inability to walk as much as you used to earlier. Nails that chip easily are a sign of calcium deficiency.
Besides diet what other factors play a key part in healthy bones?
Exercise is the key. People who are active and exercise regularly have healthier and stronger bones. It is also important to get enough Vitamin D by standing out in the sunlight regularly, especially for older people. Keeping weight in control is also important, as excess weight affects bone density.
Falls and old age are synonymous. How can one prevent falls?
At home, make an effort to remove obstacles that can cause unnecessary accidents. In bathrooms for example, a slippery floor can lead to unwanted falls. Use water absorbing non-slip mats or special carpets to help keep the grip firm on the floor. Keep the house well-lit for better visibility. Ensure the furniture in the house has sufficient space in-between and avoid unnecessary clutter. When going out, wear proper footwear like grip shoes rather than slippers.
Osteoporosis is a common disease among women in India. How can one tackle it?
There are many factors involved, however Calcium and Vitamin D deficiency and a sedentary lifestyle are easier to tackle. While genetic factors also have a role to play, women can keep their bones strong with sufficient calcium intake (found in dairy products, tofu, almonds, green leafy vegetables), Vitamin D can be replenished through direct sunlight or oily fish, eggs, milk. Alternatively you could check with your doctor about supplements. In addition to this plenty of physical activity starting from an early age will help in long-term bone health.