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Fit and fine: What's causing those fragile bones | brunch | feature



Menakshi had it made – an MBA from a top institute, she was vice president in a MNC by the age of 28. She was hobnobbing with the industry leaders and then, one day she realized that weird aches and pains had started to take over.

She'll wake up one day with a pain in the lower back. Then two days later, her shoulder ache was killing her. Menakshi could not wear well-fitted undergarments as her ribs and pelvis would ache. She deals with these problems by popping pain killers, changing her clothes and blaming it all to stress. And then, one day, they tripped and broke their right bone.

What they did not realize in their mid to late 20s are falling prey to weak and porous bones, which in turn leads to unexplained aches and pains all over the body. Low-bone mineral density (BMD) or osteopenia.

Osteopenia, or not, can lead to porous bones or osteoporosis. Osteoporosis is dangerous as bones become fragile and can easily break. Osteoporotic bones are so fragile that they just step down from a small height, leading to fractures that do not heal easily.

The strange thing is that this condition would affect menopausal women in their 60s or 70s. Osteoporosis …

What causes this malady?

Low bone mineral density can be the direct result of low to insufficient Vitamin D3. Vitamin D3 is required for the absorption of calcium and phosphorous in the body. These are essential elements for bone health.

Vitamin D3 is needed for maintaining normal blood pressure, fighting autoimmune disease, flu and heart disease. Sturdy bones are a result of optimal levels of vitamin D3 in the body.

Low BMD and Vitamin D3 can be prevented by leading an active life
(Illustration by Mitrarun Halder)

To cure this – hit the gym!

• Low BMD and Vitamin D3 can lead to active life and getting lots of sun. Sunlight absorption by the skin is vitamin D3.

• Go for a brisk 30-minute walk outdoors especially early in the morning. And ladies, please stash that sunscreen lotion away!

Surya Namaskars work perfectly well to absorb the rays of the sun
(Illustration by Mitrarun Halder)

• If you do not like walking, then do yoga or bodyweight workout outdoors. Surya namaskar's work perfectly well absorbs the rays of the sun.

• Hit the gym at least twice a week to lift weights.

Compound exercises like deadlifts wants to lead to strong bones
(Illustration by Mitrarun Halder)

• Do compound exercises like squats, deadlifts, lunges, standing presses, rows. Thesis wants to lead to toned muscles and strong bones.

The way to develop strong bones is by getting plenty of fun-filled activity in the sun and by making your muscles strong in the gym
(Illustration by Mitrarun Halder)

Remember ladies, the way to develop strong bones and a healthy working life is by getting plenty of fun-filled activity in the sun and by making your muscles strong in the gym.

A strength and conditioning coach for the last 15 years, Kamal Singh, CSCS, specializes in post rehabilitation training and functional training.

From HT Brunch, October 21, 2018

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First Published: Oct 21, 2018 00:14 IST


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