Cebu City – Osteoporosis is a condition in which the bones become weak and brittle, characterized by bone thinning and reduced bone strength. This medical condition increases the risk of bone fractures, especially in the spine and hips. Osteoporosis remains to be a public health of concern, more specifically to the older population.
According to the Center for Disease Control and Prevention (CDC), ethnicity is a major factor that contributes to the prevalence of bone fragility. Although the Philippines is a country with low population risk for hip fractures, it still ranks 4th among medical conditions issued in insurance claims like PhilHealth. With such information known, it’s just as important to know how to properly take good care of your bone health.
Studies have shown that an individual achieves their peak bone mass before the age of 30. Engaging in physical activity and consuming the recommended amount of calcium in the diet during adolescence and young adulthood ensures optimum bone mass development. Calcium is an important mineral needed in various cellular functions, from bone health to neuromuscular activity and in normal cardiac functioning. Calcium is a vital element in bone architecture, which is necessary for building strong and healthy bones.
What can you do to keep your bones healthy?
Consume adequate amounts of calcium in your diet. Calcium is abundant in milk and milk products such as cheese and yoghurt, and in some green leafy vegetables like malunggay, alugbati (spinach), broccoli, kale, and bok choy. You can also get calcium from bony fish like canned salmon, and sardines.
Get as much vitamin D as needed. Vitamin D is an important nutrient needed for calcium to be absorbed in the body. Sunlight is a primary source of vitamin D. Worried that you’re not that much exposed to sunlight? You can also get vitamin D from food sources such as oily fish sources like tuna (Tulingan), eggs and from fortified food sources like cereals.
Engage in physical activity. Taking time to exercise daily, moving your body (e.g. walking, jogging, using the stairs or any weight-bearing exercises) can help build strong bones and muscles, and reduce your risk for fractures. But make sure to go at your own pace and do not force your body to do exercises that are not within your limit.
Avoid substance abuse. Smoking and alcoholism promotes bone fragility and softening which is a risk factor for developing osteoporosis. It’s important to know your limitations as to the quantity of alcohol you consume daily. Dietary guidelines recommend that adults can either choose not to drink, or to drink in moderation by limiting intake to 2 drinks or less in a day for men or 1 drink or less in a day for women, on days when alcohol is consumed. // DMO II Patricia B. Dalan, RND
References:
del Rosario, P. M., Ticman, M. J., & Caro, L. D. (2020). Translation, cultural adaptation, and validation of the 10-year fracture risk assessment tool into Filipino. Journal of Orthopaedics, Trauma and Rehabilitation, 27(2), 198–201. https://doi.org/10.1177/2210491720952446
Pruthi, S. (2022, December 3). How to keep your bones healthy. Mayo Clinic. Retrieved February 7, 2023, from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060#:~:text=Include%20plenty%20of%20calcium%20in,men%20age%2071%20and%20older.
Sunyecz, J. A. (2008, August). The use of calcium and vitamin D in the management of osteoporosis. Therapeutics and clinical risk management. Retrieved February 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621390/
