Strong Bones: Building a Healthier Future

Strong Bones: Building a Healthier Future

I sat on the balcony one lovely evening, watching the children play. A girl was riding a bicycle when she suddenly fell off and started crying loudly. I immediately ran over to the girl and inquired whether she was hurting or bleeding. I reached her parents because I could tell by the expression on her face that she was in a lot of pain. She still felt so much pain and therefore chose to go to the hospital right away. Following the examination, the doctor determined that she had suffered a significant leg fracture. I was taken aback and wasn’t expecting that she might be broken. Bones at this stage of life are sufficiently flexible and strong.

The moral of the example is these days, fractures from falling from a bike or cycle while walking, jogging, running, or carrying out daily tasks are extremely prevalent. Over the past ten years, I have witnessed numerous incidents, especially involving adults over fifty who fall in the bathroom. These falls can result in serious injuries, sometimes even comas, or in many cases, even result in death. It is not a good trend to live a longer and healthier life.

The Past and the Present:

Looking back to my early years, I can still recall how many times we fell from trees while riding, walking, jogging, and playing kho-kho and kabaddi, but I never heard of anyone breaking a bone of any age. The question now arises as to why over the past 10 years, this has been the prevalent pattern.

 I believe the only thing responsible is a sedentary lifestyle, poor eating habits, spending all day in front of screens rather than playing outside, regularly consuming packaged and processed foods, excess and unwanted use of medications, not exercising, increasing deterioration and wear on body ligaments, diverting from an ancient culture, and avoiding foods high in calcium from the diet (milk, curd, buttermilk, ghee butter, and cheese and other sources of the calcium).

Osteoporosis and Bone Mineral Density:

Calcium and other minerals in bone are measured using a bone mineral density (BMD) test. Because they are denser, bones with more mineral content are often stronger and less prone to break.
As we age or if we have certain medical disorders, our bones may lose density. Osteoporosis can occur when there is excessive bone loss. Bones weakened and fragile due to osteoporosis increases the chance of fractures or fractured bones.

Osteoporosis is a worldwide problem with significant morbidity and cost. Ancient science taught me that it’s been long believed to be a health problem associated with decreased bone density that exclusively affects elderly people and postmenopausal women. Because during childhood and adolescence, bone mineral density (BMD) increases until peak bone mass is reached during puberty. According to published scientific research, osteopenia, osteoporosis, and sarcopenia afflict people of all ages.

Statistics:

The prevalence of osteoporosis among children in India is 22.9%, and that of osteopenia was 44.8%. Prevalence of Osteoporosis was significantly higher among females at 26.3% as compared to males at 10.9%

Role of Calcium and Vitamin D:

To maintain strong bones, we must consume adequate amounts of nutrients, specifically calcium and vitamin D. Although there are many distinct minerals in our systems, including iron and magnesium, calcium is the most prevalent mineral (bones containing 95% calcium).
Our body takes the necessary calcium from our bones if we do not consume enough of it from our food or drink. This process weakens bones over time and increases osteoporosis risk. People who have osteoporosis are more likely to break bones since the condition weakens and brittles the bones.
Calcium is not produced by our bodies. To maintain strong bones and teeth, we must consume foods high in calcium as well as supplements as necessary. If we fall, our healthy bones are less likely to break.

The following factors affect bone health:

Lifestyle:

Sedentary behaviour leads to aging, infertility, obesity, metabolic diseases, hypertension, stroke, and cancer, among other issues. This element could perhaps account for the decline in bone, muscle, and body strength. Reduced sun exposure as a result of an indoor lifestyle, traditional, form-fitting clothing (which covers the entire body and results in little to no exposure to sunlight), skin with dark pigmentation, and air pollution. In all age groups, excessive screen time is a major contributing factor to reduced sun exposure, which results in vitamin D insufficiency. Vitamin D is necessary for the body to absorb calcium.

Food and Nutrition:

Presently the food we are eating is not balanced missing many important macro and, micronutrients required for the growth of every individual such as carbohydrates, proteins, fats, vitamins, and minerals. Inadequate dietary intake, and poor vitamin D fortification of foods, Milk, and milk products are the reach sources of calcium, unfortunately, 80-90% are adulterated, and contaminated with urea, steroids, fertilizer, melamine, and many other ingredients that badly impact and interfere with health. Recent trends are moving to say no to milk is a very alarming situation.

Vitamin D Deficiency:

Eighty percent of adolescents and people in other age groups are deficient in vitamin D, according to published scientific data and literature. Calcium absorption depends on vitamin D. Calcium will not be absorbed if there is a vitamin D deficiency in children or adults, which will negatively affect bone and skeletal growth. Without calcium and vitamin D, it is difficult to imagine any person growing. Both are essential to bone health.

Disease or Disorder:

Obesity, metabolic disorders, hypertension, stroke, cancer, aging, infertility, hormonal imbalances, skin ailments, etc. are all brought on by a sedentary lifestyle. Normal bone development is also important.

Disrupted by lifestyle factors associated with chronic diseases. Diabetes mellitus type 2 (T2D) is a major risk factor for fracture.

Women who weigh less than 60 kg are far more likely to develop osteoporosis. Bone mass density (BMD) is determined by lean and fat masses. A positive association between bone mineral density (BMD) and bone mineral index (BMI) has been shown in several research. It has also been demonstrated that sarcopenia and low BMD are related.

Medications:

Proton pump inhibitors, selective serotonin receptor inhibitors, thiazolidinediones, anticonvulsants, medroxyprogesterone acetate, hormone deprivation therapy, calcineurin inhibitors, chemotherapies, and anticoagulants are all frequently linked to drug-induced osteoporosis. Glucocorticoids are one of these drugs. Numerous frequently given drugs negatively impact bone homeostasis, which lowers bone mass density and raises the risk of fractures. Gaining more knowledge about these harmful consequences will help us better risk-stratify our patients, use substitute drugs where appropriate, and take preventative action when needed.

Physical inactivity:

Physical inactivity is a controllable risk factor for osteoporosis. While decreasing physical activity can lead to bone loss, increasing physical activity at any stage of life improves bone health. Muscle contraction and gravity loading are both involved in physical activity, and both have positive effects at the cellular level. These mechanical forces are perceived by bone cells, or osteoblasts, as pressure gradients, electric fields, changes in extracellular fluid shear stress, and cell deformation. The two most beneficial types of exercise are Pranayama and Yogasanas. The beauty of yoga asanas and pranayama is that Suryanamaskar, in particular, is the easiest and shortest workout that is beneficial for all age groups and helps to prevent bone mass density.

The worrying state of affairs is that osteoporosis is becoming more common in all age groups. Consider the longer and healthier lives that children, adolescents, and adults with healthy bones will enjoy. Encourage a lifestyle that builds strong bones for a lifetime, including frequent exercise and meals high in calcium. Let us take a stand for bone health. Spread the word, eat a diet high in calcium, and celebrate your strong bones for a healthier future! Take care of your bones and your future! The human body’s bones are an essential component that sustains and upholds your body. Your body would be a mushy lump on the ground if it weren’t for the bones. Be resilient. Take care of yourself, your family, and your dear ones.

The author is a senior Professor at the School of Pharmacy, Swami Ramanand Teerth Marathwada University, Nanded.