World Osteoporosis Day is observed every year on October 20th to raise global awareness about osteoporosis, a condition that weakens bones and makes them more susceptible to fractures. For students at JAIN College, it’s crucial to understand the significance of bone health from a young age, as habits formed now can have long-lasting impacts on our overall well-being. Osteoporosis is often referred to as a “silent disease” because people may not know they have it until a bone breaks.
Let’s explore osteoporosis, its causes, and how students can take steps to prevent it.
Osteoporosis is a bone disease characterised by low bone mass and deterioration of body bone tissue. It may result in fragile bones that are susceptible to bent and broken, especially in the hip, spine, and wrist areas. The factors causing the disease take many years to develop, and the condition itself mostly escalates without a symptom until someone experiences a fracture.
Bones are living tissues that constantly renew themselves. Our body breaks down old bone and replaces it with new bone tissue. However, as people age, bone renewal slows down, causing bones to weaken over time. In osteoporosis, this process is severely disrupted, leading to brittle bones that can break even from a minor fall or, in severe cases, from activities as simple as bending or coughing.
Osteoporosis affects both men and women, though women, especially after menopause, are at higher risk. Several factors can contribute to the development of osteoporosis:
Age: Bone density naturally decreases with age, and older adults are more susceptible to osteoporosis.
Gender: Women are more prone to osteoporosis, especially after menopause, due to a drop in estrogen levels, which is critical for maintaining bone density.
Family History: Your risk increases if you have a family history of osteoporosis or bone fractures.
Dietary Deficiencies: Lack of calcium and vitamin D, vital for bone health, can lead to weaker bones. Calcium helps build bones, while vitamin D allows the body to absorb calcium efficiently.
Lack of Physical Activity: A sedentary lifestyle can result in weak bones. Weight-bearing exercises like walking or jogging help build and maintain strong bones.
Smoking and Alcohol: Smoking and excessive alcohol consumption are detrimental to bone health, increasing the risk of osteoporosis.
Medical Conditions: Certain medical conditions, such as rheumatoid arthritis or gastrointestinal diseases that affect nutrient absorption, can also increase the risk of osteoporosis.
While osteoporosis may seem like a condition that only affects the elderly, building strong bones starts now. Focusing on bone health today can help prevent the development of osteoporosis and reduce the risk of fractures later in life. Since osteoporosis often shows no symptoms until a fracture occurs, preventive measures are key.
Osteoporosis is known as the “silent disease” because it often progresses without any noticeable symptoms. However, as bones become weaker, the following signs may appear:
Back pain due to a fractured or collapsed vertebra
Gradual shrinkage in stature over time
Stooped posture or a "hunched back" appearance
Frequent fractures, particularly in the hips, wrists, or spine
If you experience any of these symptoms, especially if you have other risk factors, it's important to consult a healthcare professional for an evaluation.
The good news is that osteoporosis can be avoided for the most part. Attention to nutrition, exercise, and lifestyle decisions can make a great deal of difference in maintaining bone health. Here are key steps you can take to reduce your risk of developing osteoporosis:
1. Boost Your Calcium Intake
Calcium is the building block of bones. It's essential to meet your daily calcium needs during your teen and young adult years to build strong bones. Dairy products like milk, yoghurt, and cheese are excellent sources of calcium. Suppose you’re lactose intolerant or follow a plant-based diet. You can get calcium from leafy green vegetables (like spinach and kale), almonds, and calcium-fortified products such as plant-based milk alternatives.
2. Get Enough Vitamin D
Vitamin D is essential for calcium absorption. Your body produces vitamin D when your skin is exposed to sunlight, so spending time outdoors in the sun is essential. However, using sunscreen and limited sun exposure during certain seasons may require students to get vitamin D from dietary sources like fatty fish (salmon, tuna), eggs, fortified foods, or supplements if needed.
3. Stay Active with Weight-Bearing Exercises
Physical activity is critical for building and maintaining bone strength. Weight-bearing exercises, such as running, dancing, hiking, and even brisk walking, help to stimulate bone formation and increase bone density. Resistance training and body-weight exercises like squats, push-ups, and lunges are also effective in strengthening bones.
4. Limit Caffeine and Soda
While coffee, tea, and sodas are popular among students, excessive caffeine can interfere with calcium absorption. It's best to consume these in moderation and prioritise calcium-rich beverages like milk or fortified plant-based alternatives.
Even though osteoporosis is more common in older adults, young people with risk factors should consider bone density screening. It is especially important for those with a family history of osteoporosis or fractures or those with other medical conditions that can affect bone health. Early detection through a bone density test can help assess your risk and guide preventive measures.
World Osteoporosis Day reminds us that bone health is not just an issue for the elderly—it’s a lifelong commitment. For students, developing healthy habits around diet, exercise, and lifestyle choices now will have a lasting impact. Prevention is always better than cure, and by taking proactive steps today, you can ensure that your bones remain strong and resilient as you age.
As you focus on your academic growth at JAIN College, don’t forget to invest in your physical health. Strong bones are the foundation of a healthy future, and by taking care of them now, you’ll be setting yourself up for a life of strength and vitality.
