What is osteoporosis, why should women be informed about it after crossing into menopause?

Osteoporosis is a disease during which bone density and its quality is gradually reduced by making it more fragile. The loss of bone mass occurs quietly and gradually, often without symptoms until the first fracture occurs. In many cases it's what evidenced osteoporosis, so it's called the silent “pidem” Worldwide, 1 out of 3 women and 1 in 5 males over the age of 50 suffer a bone fracture of osteoporosis. Osteoporosis causes more than 8.9 million fractures a year. Every three seconds, there's a fracture from osteoporosis.

After the age of 20, bone thinning is a natural process that cannot be stopped completely, so awareness of osteoporosis should begin at an early age. The best way to prevent the weakening of bones is to start physical activity and healthy nutrition from childhood, and to preserve these habits and adulthood. Regular exercise plays an important role in building and carrying bone mass. Exercise is individual, but generally most people need 30-40 minutes of physical activity, 3 to 4 times a week. The amount of calcium we need to get changes in different stages of life. The demand for calcium is high in the teen years. Over the age the body's ability to absorb calcium decreases. Calcium-rich foods are its milk and products; green vegetables such as brocol, green cabbages; some fruits like oranges, kayasia, dried figs; canned fish, sardeles; Nuts, almonds; cereals; fruit juices, etc. Vitamin D is also essential for calcium absorption. The 15 - minute exposure to the sun of hands, arms, and faces is usually sufficient to produce vitamin D for most people.

Vitamin D can also be provided by food and supplements. Food rich in vitamin D is fish oil, egg, liver, cereals, and so forth. Smoking, moderate drinking of alcohol, and keeping body weight within standard limits are some important factors. Caffeine and salt can increase calcium loss from the body, so they should not be taken in excess. Although there is no convincing evidence that soft drinks weaken the bones, it should not be excessive with them. /Living