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RUN FOR YOUR LIFE Even mild exercise can help strengthen bones

Take a look at this. Bone doctors estimate that each year, about 5,00,000 Indians fracture their spines, 3,00,000 get hip fractures, 2,00,000 of us break our wrists, while 3,00,000 of us fracture other bones. An astounding 25-60 per cent of all 60-plus women develop spinal fractures. And leave alone other kinds of fractures, the cost of hospital and social care of hip fracture alone equals the annual cost of treating coronary heart disease.

Ironically, most of these fractures occur from relatively minor falls or accidents. “It is a situation which can be averted,” says Dr. C. Ramesh Babu, consultant orthopaedic surgeon. “For most of us, life has become a speed lane. We don’t exercise; most of us are not physically fit. And we take too much junk food, which takes up food volume without supplying minerals such as calcium and magnesium. Our body then takes its mineral requirement from our bones, as it needs a daily supply of these minerals to function,” he explains. This makes our bones porous and weak, setting a stage for fractures waiting to happen.

And how does one recognise a fracture and what do you do then? Swelling and abnormal contours in the area indicate a fracture, while with muscle sprains, there might be swelling, but the contour of the limb or area will not be abnormal. But be it a sprains or fractures, never rub the area, which will only increase the internal bleeding, advises Dr. Ramesh Babu. Pack the area with ice, after protecting the skin with a layer of cloth. Keeping frozen water sachets in the fridge can come in handy. “And if you do end up having a fracture, during your recuperation, exercise the bones and joints which lie before and after the fractured area. This would minimise stiffness and speed up your recovery,” Dr. Babu suggests.

Actually, you can. “Though of course, we cannot see or feel our bones getting thinner, a Bone Mineral Density test can let you know if you are loosing bone density,” says consultant orthopaedic surgeon Dr. Kailash Nath. But that may not really be required if you do a few simple things, he says.

Posture is crucial. Our wrist, spine and hipbones are particularly prone to getting fractured, so caution in the way we treat these bones can help us steer clear of fractures. “So when you lift weights from the ground, go down on your knees instead of bending forward. Do not hunch. You might keep a pillow behind your back for comfort, but keep your spine straight even when you lean back to relax”, Dr. Kailash Nath insists. Sit, stand, drive or walk erect. Use a flat bed that doesn’t curve your back. Opt for comfortable, but firm shoes and beds.

Move your bones. Exercise for at least half an hour a day - be it brisk walking, yoga, aerobics, sports - whatever you are comfortable with. But a walk down to the grocers’ does not qualify as exercise. You might burn a few calories by it, but it will not really exercise your spine because our spine requires the uninterrupted, rhythmic and cyclic pressure which only brisk walking and other exercises can provide. Eat for your bones too, not just your taste buds. “We need to take atleast two glasses of milk everyday, and women approaching menopause and others at risk should supplement this with calcium tablets as well. Fresh fruits and vegetables, besides protein from soya, pulses or meat and eggs”, suggests orthopaedic surgeon Dr. Vishal Ramanathan. Stay active, do not let your bones rust or go brittle. Back your bones and they will back a happy and active life for you as long as you live.

People with previous fractures

Menopausal and post-menopausal women

Family member with osteoporosis

Those whose diets

lack calcium

or vitamin D

Those who favour junk food

Those with eating disorders such as anorexia

Those who are underweight or overweight

Smokers

Excessive drinkers

Sedentary people

Those who suffer from long-term illnesses

People on steroids

People with conditions affecting absorption of foods

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