The reason why insurance business is booming worldwide is because of the spiraling medical costs. Medical advancements have ensured longer lifespans for individuals. However, individuals are faced with increasing costs for medical treatments to lead pain-free, independent, and dignified lives. It is always not necessary to spend a huge amount of money for treating various medical conditions. The idea is to be aware of what is going on and incorporate certain lifestyle modifications in your routine.
The most widespread and significant medical problem faced by the aging population with regard to bone health is Osteoporosis, which literally means porous bones. Postmenopausal women are at the highest risk for this. We will look at some low-cost methods in dealing with this specific problem.
What is Osteoporosis?
Osteoporosis may be defined as a metabolic disorder characterized by low bone mass and deterioration of the bone structure which leads to bones becoming brittle. Increased risk of fracture is one of major problems associated with osteoporosis which can be disabling for the individual as well as, in worst cases, be the cause of death. One of the major problems faced by the health care provider is the inability to diagnose osteoporosis. Majority of cases remain undiagnosed and are diagnosed only after any fracture. If this happens, one's policy should be, "prepare for the worst and hope for the best."
The Low-Cost Tips to Protect Your Bones
Let us look at some of the tips that will help you protect your bones:
Exercise
Exercise can do wonders in the management of osteoporosis. Exercise not only maintains bone mass but also increases bone density. The most effective exercises in managing osteoporosis are the ones that focus on bone loading, such as walking, jogging, stair climbing, etc. These are weight-bearing exercises that increase muscle tone and improve bone density. The mechanical stress that is put through bone during weight-bearing exercises is thought to directly affect the structure, length, and shape of the bone.
Recent studies have found that strength training has a positive effect on bone mineral density. Strength training can easily be done at home using resistance bands and tubes. A pre-planned exercise program with a combination of both aerobic and strength training can be the most effective preventive and curative measure for osteoporosis.
Dietary Intervention
It is very important to have a well-balanced diet to ensure that your body gets all micro- and macro-nutrients. Aging population, especially the postmenopausal women, need to focus on calcium and vitamin D intake to promote bone health. As per new recommendation issued by the Institute of Medicine 2010, adults should be getting between 600 and 800 international units (IU) of vitamin D every day and between 1,000 and 1,300 milligrams (mg) of calcium daily. This amount should be increased for aging population, postmenopausal women, adolescent girls, and pregnant and lactating mothers.
Adequate exposure to sun is a must as it is the major source of vitamin D. Apart from this, fortified dairy products, egg yolks, fish, liver, etc. are also rich source of vitamin D. Dairy products, dark green leafy vegetables, dry fruits, fortified cereals, etc., are rich source of calcium. Some people may also need to take supplements to ensure adequate intake.
Know the Risk Factors
It is very important to know the disease and the risk factors causing it. The good news is that some of the risk factors are modifiable. By incorporating certain lifestyle changes, we can eliminate these risk factors and thus reduce our chances of getting osteoporosis or prevent the progression of the disease. The modifiable risk factors include:
- Low body weight
- Little to no physical activity
- Smoking
- Prolonged bed rest
- Prolonged use of corticosteroids
The irreversible risk factors include:
- Aging
- Post menopause
- Positive family history
A good knowledge of risk factors may allow health care providers to develop a cost-effective preventative program.
Screening
Assessing bone density is the best way to check bone health and rule out osteoporosis. Measurement of bone mineral density by dual energy X-ray absorptiometry (DEXA) is currently the definitive way to diagnose osteoporosis. If you have any of the risk factors mentioned above or if your age is 65 plus, then it is wise to go for bone density screening. There are also some online screening tools which can be easily self-administered. One such tool is FRAX, developed by the World Health Organization to evaluate fracture risk.
If you have been already diagnosed with osteoporosis, then you may have to seek medical advice. The doctor may prescribe estrogen, bisphosphonates, calcitonin, teriparatid (parathyroid hormone), etc. for this. FDA recognizes that although estrogen is very effective in treating osteoporosis in postmenopausal women, it should be used only if the benefits outweigh the risks.
Thus you see, how incorporating certain changes in your lifestyle prove to be cost-effective for preserving the health of your bones. Regular exercise and intake of calcium and vitamin D keeps your bones strong. Being aware of your risk factors enables you to at least reverse the modifiable ones. You can take action to prevent falls before it is too late if you detect something amiss in your screening.
