ඔස්ටියොපොරෝසිස් වලට බයද? එහෙනම් මේ කෑම වේල ඔබටයි! | Beat Osteoporosis through a Sri Lankan diet

ඔස්ටියොපොරෝසිස් රෝගය , විශේෂයෙන්ම ආර්තවහරනයට ලක් වූ කාන්තාවන් වැඩි වශයෙන් පෙළීමට ඉඩ ඇති රෝග තත්ත්වයක්. මෙම රෝගයේ අතුරු ඵල වන්නේ අස්ථි වල වේදනාව හා බිඳීම් ඇතිවීමයි. කෙසේ නමුත්, වෙළෙඳ දැන්වීම් වල පෙන්වන තරම් අධික පිරිසකට තරුණ අවදියේ සිටම ඔස්ටියොපොරෝසිස් රෝගයට ගොදුරු වීමේ අවදානමක් නම් නැහැ.එසේම මෙම රෝගය වලක්වා ගැනීමට මෙන්ම , රෝගය සෑදුනු අය ප්‍රතිකාර ගන්නා අතරතුරත් අවශ්‍ය අමතර කැල්සියම් හා විටමින් ඩී ලබා ගැනීමට මිල අධික පිටි වර්ග අත්‍යවශ්‍ය නැහැ. අපගේ එදිනෙදා ආහාර වේල සුළුවෙන් වෙනස් කිරීමෙන් එය පහසුවෙන්ම ඉටු කරගත හැකියි.ටික වේලාවක් උදෑසනින්ම අව්වේ ඇවිදීමෙන් ,නොමිලේම විටමින් ඩී අවශ්‍ය තරම් ලබා ගත හැකියි.

එසේ කරන ආකාරය ගැන අප විසින් පෙර ඉංග්‍රීසියෙන් පළ කල ලිපි 1 කොටස හා 2 කොටස මෙතැනින්.
රිවිර පුවත්පතේ පලවූ සිංහල ලිපිය මෙතැනින් .

විශාල කර ගැනීමට පින්තූරය මත ක්ලික් කරන්න

Osteoporosis | ඔස්ටියොපොරෝසිස්

World Osteoporosis day is due on 20th of October, this fact sheet is meant to commemorate this event,  

 Osteoporosis means loss of bone materials and weakening of its structure causing fractures. The disease is commonly seen in older women and men. In addition to fractures, osteoporosis leads to bending of spine resulting backache, gradual shortening of standing height and abnormal standing posture. Osteoporosis is no longer considered an inevitable part of aging; it is recognized, now, a disease affecting only some men and women.

In the entire world, there are 200 million women suffering from osteoporosis while Europe, Japan and USA, together, have 75 million women affected. In general, every third women over 60-70 years have osteoporosis and over 80 years, 2/3 women are likely to have the disease.

Fracture is the most dangerous complication of osteoporosis. While fractures could occur at any site, spine, hip and wrist fractures are the common sites affected in osteoporosis. Of these, hip fracture has major health concerns. Hip fracture is associated with high mortality (risk of death) and morbidity (risk of being not well) and nearly 50% of patients need help for their daily normal activities (like walking, going to washroom), one year after the fracture.

Worldwide, there were 1.6 million hip fractures in 1990 and this number is expected to reach 6.26 million in 2050. Most of these hip fractures are expected to occur in countries in Asia and South America. In Sri Lanka, there were 2700 hip fractures in 2006 and this figure is expected to reach 7000 in 2040.

Prevention of fractures includes two aspects.

(1) Promoting stronger bones in general

2) Treating people who are likely to develop a fracture

Sufficient protein intake during growing period is essential for children. An adequate intake of calcium and vitamin D should be ensured. There are numerous inexpensive sources of calcium in traditional Sri Lankan diet. While small fish add high calcium and vitamin D to the diet, green leaves are an inexpensive source of calcium available in the entire country right round the year.

In addition to nutrition, physical activities during childhood will ensure stronger bones. Exercise needs to be continued throughout the entire life to get the maximum benefits. While high impact physical activities such as jumping and skipping are the most beneficial activities for young, brisk walking, running and jogging can be recommended for middle age people. Elderly need to consult their doctor before engaging in new physical activity programs.

In conclusion, osteoporosis is no longer considered an inevitable effect of ageing. Proper nutrition and physical activities help to maintain optimum bone health regardless of age. There are proven drugs to treat patients who have a high chance for fracture.

Prepared by Osteoporosis, Sri Lanka for Osteoporosis Day 2011

A Way Towards The Prevention of Osteoporosis Through The Sri Lankan Diet -Part II| ඔස්ටියොපොරෝසිස් වලට තිත තියන දේශීය ආහාර වට්ටෝරුවක් මෙන්න II-කොටස

Osteoporosis

There are four steps, which can optimise bone health and help prevent osteoporosis:

1. Healthy diet rich in calcium:

Calcium, the main compound for strong and healthy bones, is needed in different quantities during the life cycle. The below table gives the daily recommended intake of calcium for Sri Lankans, of different age groups, by adopting recommendations of the World Health Organisation. However, maximum recommended intake of calcium is 2000mg /day.

Source from: Methods of Healing

Daily Recommended Calcium (mg) intake for Sri Lankans

Age group	mg
Infants	650
Child (1-3 years)	500
Child (4-6 years)	550
Child (7-9 years)	700
Adolescents (10-19 years)	1000
Male (>19 years)	750
Female (19-50 years – pre menopausal)	750
Female (>50 years – post menopausal)	800

Calcium is found in many foods. You can eat one or two servings of calcium rich foods daily as given in the table below. The recommended portion of each food item is also given in the table (the portions below have been recommended to fulfill all nutrients needed for a healthy life). 

Food	Average portion and weight	Calcium content (mg)	Additional benefits
Milk	½ tea cup	115	Protein, saturated fat
Curd	½ tea cup	149	Protein, saturated fat
Yogurt	1 cup(80 ml)	86	Protein, saturated fat
Dried sprat	10 medium	75	Protein, iron
Kunissa (shrimps)	1 table spoon	658	Protein, iron
ice cream	1 cup (80 ml)	80
Kathurumurunga	½ tea cup	1130	Vit. A, B,C, iron
Lotus stem	3 table spoons	182	Iron
Pumpkin leave	½ tea cup	392	Vit. A, B,C, iron
Kura Thampala	½ tea cup	800	Vit. A, B,C, iron
Carrot leave	½ tea cup	340	Vit. A, B,C, iron
Drumstick leave	½ tea cup	440	Vit. A, B,C, iron
Knol-khol leave	3 table spoons	300	Vit. A, B,C, iron
Gingelly seeds	1 table spoons	80	Protein, iron
Example of a meal Rice Kunissa Katurumurunga Malluma Knol-khol curry Woodapple as a desert	2 cups 1 table spoon 3 table spoon 3 table spoon 1 medium Total	20 658 508 111 130 1427	Energy, Protein, Vitamin and minerals

This shows that Sri Lankan diet can fulfil the calcium requirement if we take it appropriately in right quantities and include at least one calcium rich food item every day into our diet. When you are selecting food items go for a variety rather than depending on one or two items, which will promote the overall health.

Those with an inadequate calcium intake can take an inexpensive form of calcium tablets after consulting your doctor for a daily cost of 30cts. Don't forget even mineral water can fulfill up to 1/3 of daily calcium need!

2. Weight-bearing exercise:

Source from: Conversations for Women in their Twenties

Exercise simulates bones to be stronger.To build strong bones during childhood and adolescence, a minimum of ½ hour physical activity (playing, walking, running and swimming) is needed daily till the age of 18 years in addition to a calcium rich diet. After that it should be maintained at least three to five days per week throughout life.

3. A healthy lifestyle:

Source from: www.besthealthylifestyletips.com

The best way to keep your bones healthy is to establish a healthy lifestyle with no smoking or an excessive alcohol intake.

4. Bone density testing and medication when appropriate:

This may be done at your local hospital, after consulting with your doctor.

osteoporosis is highly preventable. LET’S START FROM CHILDHOOD and get used to healthy eating habits and regular physical activities.

Written By-

Dr. Renuka Jayatissa