You are at risk for osteoporosis if…
Osteoporosis affects many women and men as they age, reducing bone density and increasing the risk of bone fractures, said Padma Shri and Dr B C Roy National Awardee Dr KK Aggarwal
Following features may put you at risk
· Being older or female.
· Having osteoporosis in the family.
· Having a small stature or thin frame.
· Being Indian
· Having a prior bone fracture.
· Having low sex hormone levels.
· Getting insufficient exercise.
· Getting insufficient dietary calcium and vitamin D.
· Eating a diet that is high in caffeine, sodium and protein.
· Using alcohol or tobacco.
· Having eating disorders or rheumatoid arthritis.
· Use of long-term drugs such as steroids.
· Staying indoor most of the times
· Bed-ridden for a long time
Four healthy habits
Dr Aggarwal said that it's not too late. If you make healthy changes now, it will have a tremendous impact particularly on the heart, even in middle age. Dana E King, from Medical University of South Carolina, evaluated almost 16,000 men and women who were between the ages of 45 and 64 and specifically looked at four heart-healthy habits:
· Eating at least five servings of fruits and vegetables a day
· Exercising at least 2.5 hours a week
· Keeping a healthy weight and
· Not smoking.
During four years of follow-up, they found that those who adopted the four healthy habits were 40 percent less likely to die and 35 percent less likely to suffer heart problems than those who did not adopt the beneficial habits.
The findings were published in The American Journal of Medicine.
The diet should not only be rich in fruits and vegetables but also whole grains, omega 3 fatty acids, and other poultry and unsaturated fats -- like vegetable oils and nuts.
About HCFI: The only National Not for profit NGO, on whose mega community health education events, Govt. of India has released two National commemorative stamps and one cancellation stamp, and who has conducted one to one training on” Hands only CPR” of 56831 people since 1st November 2012.
The CPR 10 Mantra is – “within 10 minutes of death, earlier the better; at least for the next 10 minutes, longer the better; compress the centre of the chest of the dead person continuously and effectively with a speed of 10x10 i.e. 100 per minute.”