What is Osteoporosis?

Osteoporosis is a condition characterized by weak and brittle bones, making them more prone to fractures. It occurs when the body loses too much bone, makes too little bone, or both. Osteoporosis-related fractures most commonly occur in the hip, spine, and wrist, but they can also affect other bones.

About Osteoporosis

Causes and Risk Factors:

• Age: Bone density decreases as we age, increasing the risk of osteoporosis.
• Gender: Women are at higher risk than men due to hormonal changes during menopause.
• Hormonal Changes: Low estrogen levels in women and low testosterone levels in men can lead to bone loss.
• Family History: Having a parent or sibling with osteoporosis increases your risk.
• Diet and Nutrition: Inadequate calcium and vitamin D intake can weaken bones.
• Physical Inactivity: Lack of exercise can result in decreased bone density.
• Smoking and Alcohol: Tobacco and excessive alcohol consumption can contribute to bone loss.
• Certain Medications: Long-term use of corticosteroids and some other medications can weaken bones.

Symptoms:

Osteoporosis is often called a "silent disease" because it progresses without noticeable symptoms until a fracture occurs. However, fractures can cause pain, deformity, and loss of height.

Prevention and Management:

• Dietary Changes: Ensure a balanced diet rich in calcium and vitamin D.
• Exercise Regularly: Weight-bearing exercises and strength training help build and maintain bone density.
• Avoid Smoking and Limit Alcohol: Quit smoking and moderate alcohol consumption.
• Medication: Talk to your healthcare provider about medications that can help prevent bone loss and reduce fracture risk.
• Fall Prevention: Take measures to prevent falls, such as removing tripping hazards and ensuring good lighting at home.

Screening and Diagnosis:

Bone density testing, usually done using dual-energy X-ray absorptiometry (DXA), can diagnose osteoporosis and assess fracture risk. Women aged 65 and older, and younger women with risk factors, should undergo screening.

Conclusion:

Understanding osteoporosis and its risk factors is crucial for prevention and early intervention. By adopting a healthy lifestyle, staying active, and seeking appropriate medical care, you can protect your bone health and reduce your risk of fractures.

Chickpea Salad

INGREDIENTS:

• 1 1/2 cups cooked brown rice
• 1 15 ounce can chickpeas, rinsed and drained
• 1 red bell pepper diced
• 1/2 cup chopped red onion
• 1/2 cup chopped fresh cilantro
• 3 tablespoons fresh lime juice
• 1 teaspoon honey
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons sliced almonds
• Salt and pepper to taste

INSTRUCTIONS:

1. Combine brown rice, chickpeas, bell pepper, red onion, and cilantro. Toss gently to combine.
2. Whisk together lime juice, honey, olive oil, salt, and pepper. Pour over rice mixture and toss to blend.
3. Sprinkle with almonds.

Quinoa Salad

INGREDIENTS:

• 1 cup quinoa rinsed
• 1 1/2 cups water
• 1 cup cherry tomatoes sliced in half
• 1 cup chopped cucumber
• 1/4 cup diced red onion
• 1/2 chopped avocado
• 1/4 cup feta crumbled
• 1 15 ounce can chickpeas, drained and rinsed

INSTRUCTIONS:

1. Bring the quinoa and water to a boil, reduce the temperature to medium-low and simmer, covered, until the liquid has been absorbed, about 15 minutes, and let sit covered for 5 minutes before letting it cool.
2. Mix the quinoa, tomatoes, cucumber, red onion, avocado, feta, and chickpeas and toss in the mixture of the lemon juice, oil, oregano, garlic, salt, and pepper.