Kathmandu

There are vehicles plying by and we don’t want to miss a ride than walk even a short distance. Varieties of foods available in the market tempt us. We like to sit at one place and use computers for hours. Sedentary and easy lifestyle is what we are attracted to. Age, lifestyle choices, dietary habits such as Vitamin D deficient diet and low calcium nutrition and medical conditions have an adverse effect on our bone health. Therefore, one needs to make a change in one’s lifestyle if one is to protect one’s bones and live a healthy and happy life.

Strengthening your muscles

Changes in lifestyle affect one’s health. Smoking and lack of exercise are to blame for poor bone health. In addition to this, many of us opt riding vehicles instead of walking.

“Walking and exercising have advantages for our bone health. Walking helps the muscles to strengthen and also in maintaining calcium which in turn delays osteoporosis — a medical condition in which bones weaken due to hormonal changes, or deficiency of calcium or Vitamin D,” explains Dr Yagya Khadka, MS Orthopaedics, Green City Hospital, Basundhara.

Dairy products such as milk and yoghurt are rich in calcium and Vitamin D. An intake of such dairy products helps in the supply of calcium and Vitamin D to the body. However, as the practice of keeping cows, milking them and drinking pure milk is no longer an option, people are prone to suffer from weakening of the bones, as per the doctor.

Adverse effect of smoking

Smoking is quite common in the country. According to the Nepal Demographic and Health survey 2011, tobacco use is more common among Nepali men than women (52 per cent compared to 13 per cent). Thirty per cent of men smoke cigarettes, while 38 per cent consume other forms of tobacco. Among the women, nine per cent smoke cigarettes and six per cent consume other forms of tobacco. Five per cent of pregnant women and seven per cent of breastfeeding women smoke cigarettes.

Smoking has an adverse effect on our bones. It plays a vital role in deficiency of calcium. “Nicotine and tar in tobacco does not let calcium get deposited in the body. There is also a difficulty in absorption of calcium. As a result of calcium deficiency, one is likely to suffer from hypertension, coronary artery disease, among others,” as per the doctor.

When one suffers from hypocalcaemia — low calcium levels in the blood — then one is likely to suffer from muscle cramps, fatigue, irritation and seizures. Bone pain, weakness and muscle pain are some of the problems one has to endure because of calcium deficiency. Hump deformity too can be seen. The elderly population and women are more susceptible to suffer fragility fractures. Lack of Vitamin D will lead to rickets in children.

Weight gain

Tempting food, fast food and lack of exercise make us gain weight. Such a gain will lead to wear-and-tear of bones. The load in knees increases when one gains weight. If Vitamin D supplement isn’t given, the joints will get deformed. There are chances for fractures too.

Women, after menopause, are prone to suffer from osteoporosis. Production of oestrogen hormone decreases after menopause. “Oestrogen helps in maintaining calcium in the body and a lack of production of the hormone will lead to severe deficiency of calcium. As a result, women around the ages of 50-55 are prone to bone fractures. There is more risk for hip fractures,” informs Dr Khadka.

Obesity and weight gain are risk factors for diabetics. There are chances of Vitamin D and calcium deficiency in diabetics. Muscle cramp is quite common. Diabetics must drink milk and yoghurt to maintain bone health, as per the doctor. Vitamin D and calcium supplements, if necessary, must be taken as per the advice of the doctor. “To maintain one’s bone health, one needs to maintain one’s weight. One must exercise daily as it helps in deposition of calcium in the bones,” suggests Dr Khadka.

Sunlight and ageing

Poor sunlight exposure and use of sun blocks are other reasons for poor bone health. Poor exposure to sunlight means no production of Vitamin D in the body. Large amounts of Vitamin D can be produced when the skin is exposed to the sun. “One needs to sit in the sun at least for 10-15 minutes exposing his/her skin,” advises the doctor.

As people age, there are chances for one to suffer from spondylosis — a degenerative condition of spine. Lack of Vitamin D and calcium leads to the degeneration and as a result people suffer from back pain and have difficulty in bowing down. Bone spurs — formation of new bones — appear leading to narrowing of spinal canal causing weakness and numbness in upper part of the body, impaired walking ability, and pain in the arm.