Osteoporosis is one of the leading causes of fractures in post-menopausal women and elderly people.
Dr Amite Pankaj Agarwal, Director, Orthopedics, Fortis Hospital talks about the best ways to strengthen your bones and prevent osteoporosis.
Regular exercise is the key to bone health even in pre- existing osteoporosis. It helps maintain bone mass. We may not realize but even daily workouts and habits have a direct impact on our bone strength. Minerals resorption and absorption is a continuous process in our body which goes on side by side.
When we are active in any form, even simple jogging, bones will absorb extra minerals and provide the necessary strength our body needs. While, the lack of enough exercises will lead to continuous resorption and continuous shedding of minerals which ultimately leads to thinner, fragile and bones which are more likely to break due to increased holes and porosity.
Although different exercise routines are always trending to increase bone mass density like weight bearing, resistance, stretching and flexibility, but recent studies show that even a "brief duration" of high intensity, high impact weight bearing exercise such as jogging, running or even jumping for few seconds can promote better bone health and increased remodeling of bones.
Using data from different countries, including our own, researchers found that women who participated in 1- 2 minutes of high intensity, brief duration weight bearing activities per day had better bone health than those who experienced less than one minute of similar activity. People who participated in over two minutes of activity benefitted even more, with a 6 percent increase in bone health.
People who get enough exercise can have bones that are up to 10 percent thicker than the bones of people who rarely, if ever, exercise. That might not sound good and enough, but even a small increase in bone mass density can greatly reduce the risk of broken bones.
We are not sure whether it is better to justify this small amount of exercise in short bursts throughout each day or all at once, and whether a slightly longer duration of exercise on one or two days per week is just as good as 1-2 minutes a day, but there is a clear link says high- intensity, weight-bearing exercise leads to better bone health. (IANSlife)
A good nights sleep is extremely significant to our health. If you do not get enough sleep, or sleep at an incorrect time, or sleep in breaks or have been diagnosed with a sleep disorder, this may cause sleep deficiency.
Quality sleep helps regulate a healthy immune system as well as hormones Ghrelin and Leptin that help balance appetite. On average, an adult should sleep for at least seven-nine hours.
The body's blood pressure is permitted to regulate itself through adequate sleep. It is essential in promoting heart health, muscle repair, cognitive consolidation and limits the onset of sleep disorders. Due to our current lifestyles, we might face trouble sleeping at night; we tend to ignore the signs until the problem escalates.
"Sleep disorders are a group of conditions that affect the aptitude to sleep well on a regular basis. It is a common problem nowadays that coincides with a simple headache and day-to-day stress. When a patient walks in for a headache which is a common neurological disorder, 60-70 per cent of the time it is related to disrupted sleep," says Dr Rima Chaudhari, Consultant Neurologist, Fortis Hospital, Mulund.
Insomnia is known to be the most common sleep disorder, But, there are more sleep disorders one should know of.
This is a serious sleep disorder where breathing frequently stops and starts again, this causes the oxygen level in the blood to drop. It may therefore hamper oxygen supply to the brain and the rest of the body; our body senses this occurrence and disrupts one's sleep, to ensure that the individual breathes again. Common symptoms of sleep apnoea are snoring, wheezing for air, and waking up with a dry mouth.
Restless legs syndrome
It is a neurological disorder where a person gets an urge to move his/her legs constantly. People with this condition experience discomfort or twitchiness (ache or burning) in their legs after going to sleep. As it typically disturbs sleep, it is considered as a sleep disorder.
Sleep paralysis is a disorder where a person is unable to move or speak when waking up and falling asleep. A person may also tend to hallucinate in this case. Patients experience a certain pressure and instant fear, as they have a feeling of being conscious but are unable to move.
Circadian rhythm disorder
This is a type of disorder which usually happens when a person's internal biological clock is not in sync with external time cues. This sleeping pattern is usually hindered by two or more hours, especially when a person goes to sleep later at night or sleeps later in the morning. This is reported commonly amongst those who work night shifts, experience repetitive jet lag, or having an irregular sleep cycle.
Insomnia is a very common type of sleep disorder in which people have trouble falling and or staying asleep. They tend to sleep during the daytime, and are constantly low on energy or irritable.
Tips to get better sleep at night:
- Maintain good sleep hygiene and set a bedtime schedule
- Reduce coffee intake in the evenings and at night
- Decrease screen time, especially for a few hours before bedtime
- Exercise regularly
- Avoid afternoon or early evening naps if you have trouble sleeping at night
- Take a relaxing hot bath or shower before getting into bed
Faridabad resident Prabhjeet, an oral cancer survivor, lost the right half of his jaw bone seven years back. In all those years he lived on a liquid diet, until 3D printing came to his rescue.
Doctors at Fortis Hospital in the capital performed a first-of-its-kind jaw reconstruction surgery on Prabhjeet with a 3D-printed titanium jaw in January this year.
Today, Prabhjeet is a happy man and has begun eating normal food, including non-vegetarian and spicy cuisine.
"After I was diagnosed with oral cancer seven years back, I got treated at Fortis and the right side of the jaw was removed. Initially, I was not sure about the 3D printed jaw but when doctors convinced me, I decided to go for it. Now, I can say that it was a right choice," Prabhjeet told IANS.
"Post-surgery, I was discharged after a week's stay at the hospital. Initially, I was put on a liquid and soft diet for the 3D-printed jaw to get optimised and integrated well. Today, I can taste and chew food of my choice," he added.
The doctors used titanium metal 3D printer from UK-based Renishaw company to construct and customise the jaw for Prabhjeet.
"The right half of his jaw bone was removed during a surgery along with temporomandibular (TM) joint to cure him of cancer. The TM joint controls the mobility of the jaw. Over the years, his residual mandible deviated which prevented the lower and upper jaw to meet," said Dr Mandeep Singh Malhotra who performed the surgery.
The surgery, which costs around Rs 3-Rs 4 lakh, lasted for around 8 hours.
"The oral cancer affected Prabhjeet as he could not chew or bite his meals. Furthermore, it caused repeated bite ulcers in his cheek leading to pain and fear of cancer relapse," Malhotra told IANS.
Prabhjeet also has an underlying chronic disease in the form of SLE (Sytemic Lupus Erythematosis) that affects immunity.
"The underlying SLE disease and reconstruction of the TM joint discouraged us from planning the conventional methodology of using one's own lower leg bone in the form of Fibula to reconstruct the jaw bone," Malhotra said.
The doctors then decided to use the metal additive manufacturing (3D printing).
"We thought of using 3D-printing technology to develop a complete prosthetic jaw including the joint component using Titanium which is the most biocompatible and light metal," Malhotra said.
On the reconstruction surgery, the doctors said that the trial models for the prosthetic mandible were revised at different time intervals as the jaws got aligned.
"This process extended across 9 months. We put in exhaustive efforts to achieve the right alignment. Our effort was to make the new jaw better than the normal," Malhotra told IANS.
The 3D printing technology has myriad benefits for the healthcare sector in India.
In 2017, surgeons at the Bone & Joint Institute in Medanta hospital successfully implanted a 3D-printed vertebrae in a 32-year-old woman, helping her walk again after a bout of disabling spinal tuberculosis.
According to Rajat Mehta, Country Manager, 3D Printing and Digital Manufacturing, HP Inc. India, the healthcare industry has been an early adopter of 3D printing technology.
"Some of the current applications include skull patches, hearing aids, custom orthotics, prosthetics, insoles, and surgical planning. Leading hospitals are adopting integrated 3D printing services as part of their medical practices as they recognize the added value it brings to personalized patient care," Mehta told IANS.
According to Malhotra, a 3D-printed jaw is a godsend for people with oral cancer in India.
"It is cost-effective and now even All India Institute of Medical Sciences (AIIMS) has introduced this technology," said Malhotra. (IANS)
Read More - Wearing high heels could be damaging, says expert
Solid physical ability and performance primarily results from strong bone health. Weaker bones may delay desired physical outcomes, physical milestones, and put a person at risk of sustaining serious injuries.
It is often perceived that Osteoporosis is an issue of the 'seniors', and that it is not something one must worry about in the early ages. Although it is true that most hip, spine and forearm fractures are likely to be seen in the elderly (people of 40- 65yrs), if you experience a fracture, and also show symptoms of Osteoporosis, it may be too late to reverse the onset of the condition. It is therefore imperative to pay attention to bone health, especially if you have been diagnosed with the bone disease
Dr Raghavendra KS, Consultant, Joint Replacement and Spine Surgeon at Fortis Hospital, Kalyan, share some surprising clues to watch out for, that could signal ill-health of the bones:
Breaking of nails is not surprising, but if you notice nail splits and breakage often, it could be a signal. Brittle nails could result from numerous factors, but the two most prominent reasons are Calcium and Collagen deficiencies. Calcium deficiency can be tackled by consuming dairy products, green leafy vegetables, berries, Soy, Kale, Sardines, and Broccoli. Protein-rich food sources of Collagen are, Chicken, fish, beans, Eggs and dairy products. Supplements for these deficiencies can also be used, after seeking advice from your doctor.
This is noticeable after a period of time, some patients experience that their gums retreat from the jawbone; this tremendously impacts the jaws. Studies show that women with Osteoporosis are three times more likely to lose teeth at a young age. It is advisable that you visit your dentist and get treated in time.
Experiencing persistent cramps, aches and pain
Frequent muscle cramps and pain can be a sign of mineral or vitamin deficiency. If the problem persists it may lead to bone loss; consult your doctor to seek immediate intervention.
Your heart races faster than usual
This refers to the number of times your heart beats per minute while your body is undertaking any physical task. It is widely understood that a person's heart rate is a reflection of his fitness and physical capability. A resting pulse higher than 80 beats/minute may increase the risk of pelvis, hip or spine fracture when getting up from a seated position. People who lead sedentary lifestyles are those who tend to have higher resting heart rates, especially those who are overweight. It is advisable to exercise regularly. You can practice 30-minutes of brisk walking, Tennis, running, and dancing; guided Zumba or Aerobic classes could be considered too.
Daily consumption of over 2-3 ounces of alcohol may be harmful to the bones, even in young men and women. Heavy drinkers are more susceptible to bone loss and fractures. This is linked to both poor diet and increased risk of falling.
Daily smoking of more than four cigarettes has a direct effect on the bones. This results in bone resorption, loss of minerals, finally leading to Osteoporosis and fracture.
Patients who are on medications for Thyroid, Asthma, post-menopausal, are on steroids, are more prone to develop resorption of bones, joint pains and Osteoporosis
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