Building strong bones

When we are young our bones grow in size and density till we reach our full growth. Even as we grow the bone tissues are broken down and rebuilt. As we age the growth rate of the bone tissue is slower than the rate at which it is broken and rebuilt. So, naturally our bones start to lose density and become brittle leading to osteoporosis.

Osteoporosis is found in women more than in men. The reason for this is the hormone oestrogen which plays a main role in using our dietary calcium to build new bones. As women reaches menopause the reduction in oestrogen secretion deprives her bones of vital calcium. Men are also not spared, a reduction in testosterone, which happens naturally after the age of 60, reduces the use of dietary calcium and this leads to osteoporosis.

Osteoporosis is not a disease of the old it is found even in younger people. A sedentary life style, excessive smoking and drinking, low levels of body fat which hinders oestrogen secretion in athletes are the reasons for osteoporosis in the younger generation.

Taking food rich in calcium like soyabeans, broccoli, turnip greens, sardines, clams, shrimp and dairy products like milk, cheese, paneer and curd. Regular exercise helps to develop bones, inactivity causes bone loss. Walking and weight bearing exercises are a must throughout our life.