bones – HTV Sun, 07 Mar 2021 09:26:14 +0000 en-US hourly 1 Osteoporosis Thu, 19 Jul 2018 08:15:11 +0000

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Osteoporosis, a disease common in menopausal women, is a condition in which bones become weak, brittle, and easily breakable. This is due to hormonal changes causing a decline in the bone density. Medication, diet modification and weight bearing exercises are some methods to prevent osteoporotic complications such as fractures.


Bones are in a constant state of break-up and re-modelling. As people age, old bone is broken down much faster than new bone is laid down. Low bone mass gained over the lifetime due to poor diet, lack of physical activities, etc. can contribute to an accelerated course of disease. Following are some risk factors:

  • Female gender
  • Asian ethnicity
  • Family history
  • Small body frame
  • Endocrine abnormalities (low sex hormone levels, thyroid dysfunction etc.)
  • Low calcium and vitamin D
  • Poor diet
  • Steroid abuse
  • Chronic diseases
  • Lack of exercise
  • Smoking or alcohol abuse


Generally, osteoporosis does not present with any symptoms except in cases of fractures and falls. Some include the following:

  • Vertebral fractures leading to back pain
  • Loss of height with time
  • Stooped posture
  • Easy fractures with minor injuries or falls


After clinical history and examination, a type of an X-Ray called a DEXA scan can determine whether you have appropriate bone density, pointing towards a diagnosis of osteoporosis.


Besides diet and lifestyle modifications with addition of weight bearing exercises, following therapies can be used:

  • Bisphosphonates
  • Hormone therapies
  • Denosumab
  • Teriperatide

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Things That Weaken Your Bones Thu, 26 May 2016 11:42:45 +0000

Bone health is an aspect of overall well-being that is often overlooked

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Bone health is an aspect of overall well-being that is often overlooked – much to the detriment of the general population. Broken bones (fractures) can be fatal for the geriatric population, and just plain painful for the rest of us. According to the Surgeon General’s Report on Bone Health and Osteoporosis, “One in five people with a hip fracture dies within a year of their injury. One in three adults who lived independently before their hip fracture remains in a nursing home for at least a year after their injury.” It is an unpleasant eventuality in either case. Building strong and stable bones is a lifelong project, and a lifelong investment. The best time to start was in your childhood, the second best time to start is today. Extensive articles can be found on how to strengthen your bones. It’s mainstream knowledge that you need a high calcium and Vitamin D intake, coupled with regular weight bearing exercise. Information on how to prevent bone degradation and resorption is far less common.

Let’s start with the medications you should be wary of. Bisphonates have been proven to cause bone resorption, and speed up osteoporosis. Experts say that they shouldn’t be taken for longer than 5 years on end, otherwise you run the risk of burning out your skeleton. Steroids. Steroids. Steroids. It doesn’t matter if you have legitimate reasons, such as asthma, inflammation and skin problems, or, shall we say, illegitimate reasons to be using them. It’s not even debatable. Steroids play a major role in wasting bone, to the extent that they are recognized as the leading cause of secondary osteoporosis. Case closed.


Proton pump inhibitors, such as Prevacid and Prilosec, have been linked to an increased likelihood of fractures. They are commonly used for stomach ailments.

It is important to stay aware of any hormone imbalances within your body. Estrogen protects your bones, so menopause is a huge risk factor for osteoporosis in women. Gentlemen, hypogonadism (decreased testosterone) also predisposes to osteoporosis, among other things. Oftentimes, there is not much that can be done about these eventualities. Having said that, hormone replacement therapy is an option. Along the same lines, and oophorectomy is a sure shot way to shoot down your bones (it goes without saying that we’re addressing the female audience here). This is because your ovaries are an essential site of estrogen production.


Get out in the sun more. Yes, we know you don’t want to get tanned, and you don’t want skin cancer, but a bit of sunlight is undoubtedly good for you. Sunlight is essential for vitamin D formation. Vit D is the Robin to Calcium’s Batman. It’s essential for calcium absorption, and hence, healthy, functional bones.


Soft drinks are the last thing you should be drinking if you want better bones. We’ve always known they damage your skeleton. There was a paradigm shift when we realized that it wasn’t the carbonation, but rather the phosphoric acid in sodas, particularly coke, that does the harm.


Last but not least, a sedentary lifestyle will do anything but maintain your bones. Passing over the fact that obesity isn’t good for your knee, a lack of exercise won’t stimulate your bones to grow and renew themselves. Weight bearing exercises are critically important. Even just 20 minutes of walking a day can help prevent osteoporosis.

In addition to being vital for locomotion, your skeleton houses and protects your major, life-sustaining organs. Lack of awareness and lack of care are two of the fundamental reasons why osteoporosis and other bone disorders are such a huge issue, all over the world. Give your bones the attention and affection they need. Without them, you’d simply be a stationary, blob

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Strong bones: Why running is great for women and men too Mon, 02 May 2016 12:21:05 +0000

The results of a new study published in the European Journal

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The results of a new study published in the European Journal of Applied Physiology suggest that endurance running can be beneficial for bone health.

The study, by researchers from Camilo José Cela University (UCJC) in Madrid, Spain, found that training for endurance races, from 10km to marathons, can have a positive effect on calcaneus bone stiffness, which shows the bone density and quality of the calcaneus, a bone in the foot that forms the heel.

To look at the changes that running can have on the calcaneus, the team looked at the calcaneus bone stiffness using bone density tests in both the right and left feet of 122 marathon runners and 81 half marathon and 10km runners. The results were then compared to a control group of sedentary participants of a similar age.

The team found that both male and female endurance runners had a greater calcaneus bone stiffness – and therefore denser bones – than individuals in the sedentary group.

And in addition, the amount of training was also positively associated with bone density, with those who trained more showing an even greater improvement in the bone mineral density of the calcaneus.

Although in healthy individuals, factors such as sex, age, race and diet all help to determine bone density, it can be improved by lifestyle changes such as regular exercise, especially exercises that involve weight-bearing or high impacts, such as jumping.

However the team now also believe that their results show that endurance training is also an effective way to prevent the progressive decline in bone mineral density that occurs with age, with the study’s lead author Beatriz Lara commenting that, “Sports such as swimming or skating, in which body weight or impact loading are reduced, do not generate high osteogenic benefits. Nevertheless, the effect that endurance running training may have on our bones is not yet known — while it does not entail high impacts, it does require running long distances.”

Source: AFP Relaxnews

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6 Ways To Build Strong Bones Without Dairy Thu, 28 Jan 2016 13:22:40 +0000

The importance of bones cannot be ignored. Imagine yourself without a single bone in your body, you will only be malleable.

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Strong bones are the symbol of healthy, happy and independent life, whereas, weak bones are a curse for one. There are some people who have difficulty in bending, and they are unable to stretch as well. It’s because they have weak bones; there are many other signs as well.

In order to have strong bones, calcium and vitamin D are very important. Calcium supports bones and vitamin D improves bones growth. In your childhood these nutrients are very important, however, they play their role in your adulthood as well, but the process is generally slow.

Majority of doctors suggest consuming dairy products to make your bones stronger, but there are people who are either allergic to dairy items or just can’t digest dairy ingredients. It doesn’t mean without dairy products no food can help you build strong bones. We have long list of food item that help in building strong bones. Some important sources are:

1. Egg

Eggs are classified as ‘super food’. They are power packed with essential nutrients. They contain loads of vitamins and are good source of protein. A small egg only contains 5% of vitamin D but they are the most quick and easy way to get it. Egg contains calcium as well.

2. Salmon

Sea food is highly recommended by doctors for good health. Among vast variety of sea food, Salmon is one of the best fishes. It is a great source of omega-3 fatty acids. Apart from containing omega 3, it is also rich in vitamin D.

3. Spinach

Green vegetables are choke full of benefits. They do wonders to the human body. They provide all the important minerals and also improve metabolism. Remember Popeye the Sailor man used to turn in to a powerful muscular man after eating spinach? As shown in the famous cartoons, spinach really is a great source of energy. It is rich in iron and fibers. Not only this, spinach is a great source of calcium too.

4. Tuna

Tuna is an amazing fish to eat. It helps lower risk of strokes, cancer and eye diseases. It not only taste good but it is also a great source of vitamin D.

5. Kale

Kale considered being the ‘king’ in all the plant foods. It is loaded with powerful antioxidants and is also rich in number of vitamins. Kale contains numerous cancer fighting substances and is highly rich in calcium.

6. Broccoli

Broccoli has the best impact on our body’s detoxification system. It is rich in nutrition and prevents body from cancer. You know what? I small cup of raw broccoli contains 90mg of calcium.

Do you know sunlight is one of the best sources of vitamin D. Our bones need sunlight too, but if you want to reap the benefits of sunlight, expose yourself to the heat before 12:00 noon. After afternoon, the ray are not favorable.
Bones are important for us. One can live life with a dull skin, bald head but with weak bones life becomes very difficult. Take care of yourself because you are important.

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