Green vegetables – to prevent anaemia

Leafy greens are your powerhouse of vitamins and minerals. They have abundant nutrients, vitamins, minerals and proteins and are high in calcium, iron, folic acid and beta-carotene. Dark Green leafy vegetables like spinach are required by women of every age as they are a good source of vitamin K which is good for blood clotting, vitamin C which increases your immunity and most importantly, iron which is needed by menstruating women to prevent anaemia.

Flaxseeds or alsi – to reduce PMS

A true wonder food, flaxseeds are the only vegetarian source of Omega 3 essential fatty acids needed to maintain optimal brain and body health. Flaxseeds also help maintain glowing skin, lustrous hair and healthy bones. Being an excellent source of fibre, they also prevent constipation, heart disease, blood pressure and cholesterol. Rich in a substance known as lignans, flaxseeds have been found to improve premenstrual syndrome (PMS) symptoms in women (They can also reduce depression and prevent mood swings). What’s more, they also help prevent all kinds of cancer particularly breast cancer.

Pistachios or pista – to reduce the risk of cancer and heart disease

Pistas are known as the skinny nut since compared to others nuts they are lowest in calories. At three calories per pista, they form a great low-calorie snack since you can eat up to 30 of them without feeling the least bit guilty. Pistas are high in nutrients like copper, phosphorous, protein, potassium, magnesium and vitamin B6. They also contain a healthy dose of essential fatty acids which are necessary for practically every body function. They are also high in fibre and eating them not only helps your waistline but your cholesterol levels. Being high in anti-oxidants, pistas have been found to help reduce oxidative damage that leads to cancer and heart disease. So munching on a few of these green wonders could be one of the best things you do for your body.

Milk and curd – to prevent osteoporosis

Low-fat variants of milk and curds are important for every woman for healthy bones and teeth as they are a rich source of calcium, vitamin B12 and riboflavin. Especially for every woman above 30, a glass of milk and a cup of curd every day is a must to prevent osteoporosis in the later years. They are also a good source of protein which is required for weight maintenance.

Fruits – for weight control

Have a big bowl of fruits every day. They are a dieter’s delight – they do not contain fats. In addition, they are rich in fibre, vitamins, and minerals and act as antioxidants. Fruits are required in order to keep our skin, hair and eyes looking fresh while hydrating us and even keeping our weight in control. They provide us with sugar in a natural and healthy way as well. However, do remember to always have fruits according to the season. Be it mangoes, melons and watermelons in the summer, or strawberries and oranges in the winter, fruits are a must. They refresh you and make an excellent pick-me-up in the morning.

Water – to flush out toxins

 One-third of our body comprises water and getting enough of this calorie-free drink is essential to survival. We can survive for a few days without food but our body starts shutting down if we go more than a day without water. It is the best cleanser, body purifier and nutrient transporter. Water helps keep our skin, hair, joints and bones healthy. It eliminates toxins from our bodies while also helping us stay warm in winter and cool in summer. It also helps prevent constipation, dehydration and improves blood circulation.

Turmeric or haldi – for beautiful skin

The Americans tried to patent this golden powder that all of us store in our shelves. It is granny’s favourite cure for everything – and with good reason. It cures everything from cuts to colds to dry skin. Have some turmeric powder with warm water to cure a sore throat. Fresh turmeric root is excellent during the winter. Make a pickle using turmeric and lemon and eat it with every meal. Turmeric is also an excellent blood purifier, having a cleansing effect on the body. It also helps prevent and combat cancer. Turmeric is touted as the world’s beautifying food, and we must have this every day.

Whole grains – for essential nutrients

Foods made from whole grains are a major source of energy and fibre. They are better sources of fibre and nutrients than refined grains such as white flour or white rice. Whole-grain foods such as whole-wheat bread are made with the entire seed of a plant, including the bran, the germ, and the endosperm. Together, they provide lots of vitamins, minerals, antioxidants, healthy fat, carbohydrates, and fibre.

Prunes – to slow ageing

Dried fruits like apricots, prunes etc are a rich source of iron. Prunes are also one of the best cures for constipation because they have a lot of fibre. They have also been found to slow the aging process, improve blood circulation, help increase energy (that’s because they are an excellent source of natural sugar), cure sore throats and even help prevent cancers. Being low in calories, prunes form an excellent portable snack or sweet treat. Other foods thats prevent aging and improve blood circulation are red-orange fruits like papaya,apples, strawberries, oranges and watermelon and veggies like spinach, tomatoes, beet and carrots as they all are rich in antioxidants.

Cranberries – to prevent UTIs

They are extremely rich in antioxidants and prevent the risk of breast cancer and heart disease. They are known to prevent and cure urinary tract infections (UTIs) which occur more often in women than men.  One glass of natural cranberry juice a day is great for a woman’s health. Cranberry juice is easily available in supermarkets these days. Cucumber and celery juice also helps prevent UTIs, acne, acidity and heat related issues. 

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Recently a study published by the Journal of American Medical Association stated that having too much of calcium supplements could increase your risk of heart disease. In a country where bone related problems are as frequent as heart attacks, it is no wonder that city doctors are taking the warning seriously.

Doctors warn that you need not completely ignore calcium supplements all together, but moderation is the key. Senior heart surgeon Dr Ramakant Panda, said that India needs to rethink its calcium-popping ways. He told TOI ‘The study is relevant in the Indian context too. Unnecessary calcium supplementation should be avoided at all costs, unless there’s a clear indication of deficiency ascertained by a bone scan or other vitamin deficiencies.’

The study was carried out on 4 lakh middle-aged adults between the ages of 50 to 71 for over 12 years. The study found that men who had taken more than 1,000 milligrams of calcium everyday have nearly a 20% higher chance of dying due to heart related diseases. The study also states the possibility of the excess calcium getting deposited in the arteries and increasing the cardiovascular risk in some people.

Doctors usually recommend calcium supplements to women who are menopausal, pregnant women, teenagers and men over the age of 55 years. As these risk factors increase, the amount of calcium lost by the body is much greater, making the inclusion of supplements in their diet necessary.

How much is too much?

According to experts 1,000 milligrams of calcium per day for men and 1,400 milligrams of calcium per day for women is the maximum that should be included into ones diet. This limit is inclusive of natural sources as well as supplements. Although supplements are the easiest way to get that much needed calcium reserves topped up, here are some foods you could include into your diet to optimise your calcium intake.

To know more about why you need calcium in your diet and what calcium deficiency can lead to, click here.

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Painkillers are divided into – 1. OTC  or over the counter painkillers (ones which you can buy without a prescription) eg: Paracetamol, Ibuprofen etc or 2. prescription only painkillers. They basically act by interfering with the ‘pain’ signal being transmitted to the brain in case of an injury, inflammation or other causes. Thus, essentially, the effect of the painkiller tablets cannot be directed only towards the area from which the pain originates. It has effects which can be seen on many of our organ systems.

Whatever the reason for popping that painkiller, here are a few dos and don’ts you should know:

• Don’t take the painkiller on an empty stomach: Most painkillers, especially NSAIDs, are known to cause ulcers and gastroenterological problems, leading to acidity. A meal before a painkiller helps protect the stomach from the ill effects.
• Stay away from the booze: Alcohol and pain medication do not mix. Side effects could vary from drowsiness to acidity. In some case it can even be fatal, leading to a cardiac arrest or a stroke.
• Drink lots of water: When you are on any kind of medication, it is your kidney that bears the brunt. Although, painkillers help to reduce pain, they are difficult to get out of the system. Therefore make sure you drink enough water while taking painkillers, this will help your kidney easily flush out the toxins associated with the medicine.
• Do not crush or break the pill: Although it may seem like a good idea to have half a tablet or even one and a half, it has been proven by numerous studies, that breaking a pill is an inaccurate way of self medication. This is because you cannot correctly gauge the amount of the medicine you are having, leading to over dosage or even inefficiency of the drug. Ideally unless your doctor tells you to have half a pill, breaking it is a bad idea.
• Do not make it a habit: Although over the counter painkillers are available, it is always best to consult your doctor if you need to take them for more than one or two days. There might be a more serious problem which might require immediate attention.
• Ask your doctor about its side effects: There are some painkillers that can make you drowsy after eating them. Make sure you check the label on the tablet pack to check for any precautions you might have to take. Alternatively you could just ask your doctor about any such effects the drug might have.
• Let your doctor know about other medicines you are on: Painkillers can cause adverse reactions if taken in combination with some drugs you might be taking for heart diseases, hypertension, diabetes, epilepsy etc. So, let your doctor know your medical history and the medicines you are on before being prescribed painkillers.
• Do not take more than one painkiller at a time: Under a number of circumstances, you might be tempted to pop more than one painkiller at a time. On an average a painkiller will take anywhere from 15 to 30 minutes to take action. The rate at which it works on your body varies depending on how frequently you have painkillers and the intensity of the pain. Be patient, and wait for the painkiller to take action. Having more than one painkiller at a time can have drastic side effects such as kidney failure, abnormal blood clotting, bleeding into the stomach, cardiac arrest and even stroke. If the pain is unbearable, visit your doctor. He/she would be best equipped to guide you.
• Beware of addiction: Since some prescription painkillers act like narcotics, they can be highly addictive in nature. There are a number of people, who suffer from severe pain and who cannot give up its use even after they have been rid of their pain. As a precaution, after regular use of a pain killer, make sure you slowly reduce the dosage till you can stop completely. This will help by slowly weaning your body off the drug. Some of the most addictive painkillers are Fentanyl, Stadol, Demerol, OxyContin, Hydrocodone, MS Contin, Percocet, Lorcet
• Do not take painkillers without your doctor knowing if you suffer from the following:

a. High blood pressure: A number of painkillers, especially NSAIDs are known to slow down kidney function. Kidneys are the organs that filter your blood and remove all the toxins from your body. Almost 99% of your body’s blood passes through your kidneys. Therefore a slow functioning kidney can cause an increase in blood pressure. For people already suffering from high blood pressure this can be very dangerous.

b. Stomach ulcers: Many OTC painkillers that contain aspirin, can cause irritation in the stomach lining and aggravate ulcers. They are also known to cause severe internal bleeding in a number of cases.

c. Heart Disease: According to doctors, patients who have either had an angioplasty or bypass surgery should be very careful while using painkillers, especially NSAIDs. They are known to increase the possibility of a blockage reoccurring since they cause more number of platelets to stick to the stent that is placed.

Dosage of painkillers for children are different: Do not ever make the mistake of administering your painkillers to your children. It can have severe consequences. Painkillers are available in pediatric doses are are prescribed as per the weight of the child. It is best you talk to your pediatrician for the medication you should use for your child.  

While painkillers are the most convenient way to get rid of that nagging pain, there are several natural pain killers that you could try instead:

• Cold/ hot pack: In areas like the back, ankles or knees, cold or hot packs are highly beneficial. Just take a towel and dip it in hot or cold water. Apply this to the injured area. If this is too messy for you, you could try a hot water bag or an ice pack to make the pain bearable.
• Try some stretches: Every once in a while, you may experience pain because of stiffness in the soft tissues and muscles. Try some simple stretching exercises to give you relief.
• Foods that heal: Try adding foods like capsicum, ginger, clove, fish oil or haldi to your diet. These foods have very high anti- inflammatory and muscle relaxing qualities, and can help relieve pain.

With the fast paced lives most of us live, having the time to visit the doctor for  minor aches and pains could be a pain in itself. But when it comes to self medication, knowledge is power. So keep these simple things in mind before you pop that next pill.

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Almost everyone has backache at some time or the other and some have it more or less continually. However, only small proportions of sufferers complain about it and visit a doctor. Even when a doctor is finally consulted, the cause for the backache is very difficult to diagnose because the severity is difficult to gauge. The patients’ description of the pain, facial expressions and the extent to which their day-to-day activities are affected can help assess the severity to a certain extent. Pain in the back may be caused due to a disorder in functioning of any structure in the back  - the vertebrae, Intervertebral discs, the ligaments or muscles of the back. It can also occur with a variety of ailments like kidney stones,disc prolapse, heart failure or  osteoarthritis. A lot of times, the cause may also be psychosomatic in nature. 

 Though the precise medical reasons are often unknown, backaches can be divided into the following groups based on the duration and the intensity of the pain.

Acute back pain: Is classified as a pain that lasts for a short duration, but the pain is intense

Chronic or persistent back pain: Is when the pain lasts for a longer duration, with increase or decrease in the intensity.

Coccydynia  or pain in the tail-bone

Back pain with sciatica: Pain shooting down the legs

 5 Common Causes of Back pain:

Understanding the cause of your back pain is the key to proper treatment. Because back pain is sometimes difficult to treat, a better understanding of the causes of this problem will assist patients in faster recovery and better management of the pain.

1. Muscle strains: These are  the most common cause of low back pain. The patients may or may not remember the initial event that triggered their muscle spasm, but the good news is that most episodes of back pain from muscle strains resolve completely within a few weeks.

2.Discogenic Back Pain: When there is damage to the intervertebral discs (the discs between your vertebrae in the spine), it can cause considerable back pain. In most cases, the disc does not protrude out of the vertebrae. When it does, it is called a herniated disc and the pain can be more severe.

3. Spinal Stenosis: This is a common problem seen in aged or ageing people. As we grow older, the spinal canal becomes narrower due to arthritis or other conditions and this can cause backaches.

4.Lumbar Spine Arthritis: Arthritis most commonly affects joints such as the knees and fingers. However, arthritis can affect any joint in the body, including the small joints of the spine. Arthritis of the spine can cause back pain with movement.

5.Osteoporosis: It can cause a number of orthopedic problems and generalized discomfort. Back pain from osteoporosis is most commonly related to compression fractures of the vertebra. Osteoporosis can weaken the bones and can lead to fractures.

Precautions against Back Pain:

• As far as possible, while you are suffering from back pain, avoid bending forwards
• Do not lift any heavy objects
• If you are overweight, try to lose weight gradually
• Avoid exercises that cause sudden jerks
• Maintain a good posture while sitting, and don’t remain seated for long periods of time.

If you still do not experience any relief, make sure you find a good physician, preferably an orthopedic surgeon and work with him or her to alter your situation. You have to understand that there is no quick and easy solution for back pain. A dedicated approach to physical therapy and exercises will alleviate it.

Also read: 

• Treatment and surgeries for back pain
• Diagnosis and tests for back pain

Premenstrual syndrome (PMS)

There are so many ‘PMSing’ jokes cracked by men who do not know what women actually go through. Bloating, abdominal cramps, breast swelling or tenderness, constipation, joint or muscle pain, acne along with emotional symptoms like mood swings are only some of the symptoms occurring 1 to 2 weeks before the periods. Some women could even suffer from a very severe form of PMS called the Premenstrual Dysphoric disorder (PMDD).

Read: Tried and tested tips to reduce pain during menstrual periods

Endometriosis

And if you thought problems with menstruation end here, you could not be more wrong. Every month the cells of the endometrium (inner lining of the womb) swell and get thicker, and are shed during menstruation. Endometriosis is a condition in which endometrial cells grow in other areas of the body most commonly in the area lining the abdominal cavity. It causes irregular bleeding and mild to severe cramping pain in the pelvis which may radiate to legs. It may even lead to infertility in some women. What’s worse, it may not even be your fault – it’s known to run in the family. 

Polycystic ovary syndrome (PCOS or PCOD)

Women with agile, lean, svelte bodies and perfect-than-thou faces – you admire them, but at the same time envy them because you look nothing like them. Before you heave a sigh of relief because most women around you are struggling with obesity, acne and unwanted body hair just like you do, you should know that you might be suffering from what’s commonly known as PCOD or PCOS (Polycystic ovarian disease or syndrome). While women are leaving their traditional roles behind and donning the hats which men once did, the stress build-up is only causing the hormones to go out of whack. There is an increase in male sex hormones leading to increased body hair, decreased breast size, etc. The periods are irregular and the ovaries produce many small, immature eggs instead of healthy, mature eggs. If the right kind of eggs isn’t produced, the chances of conceiving reduce.

Fibroids

Every 3rd or 4th woman in the cities has ‘fibroids’ these days. Usually detected when women approach the doctor due to very heavy bleeding and pain during menstruation or when they have problems conceiving, fibroids are nothing but fibrous growths in the uterus.  They grow fairly slowly, and are formed in response to the female hormone oestrogen. They occur naturally, and sometimes shrink after menopause due to the lack of the hormone in the body. Occasionally, they can grow to weigh several kilograms and cause pain during sexual intercourse and frequent urination, urgency to urinate and in very rare cases, infertility.

Red: Fibroids: What are they?

Vaginal infections (Vaginitis)

Do you have itching and redness around your vagina, abnormal vaginal discharge with an unpleasant smell, burning sensation during urination and/or pain during intercourse? It could be vaginitis, an infection or inflammation of the vagina. Some women may not have any symptoms. Extreme illness, creams, tight clothing, douching, sexual activity, faecal contamination, etc. disrupt the normal bacterial environment of the vagina and cause vaginitis.  Vaginal yeast infections can be treated with over-the-counter creams and vaginal suppositories, and bacterial vaginosis with antibiotics.

Read: Freedom from vaginal infections is possible!

Urinary Tract Infection

Women have much shorter urethras – a good enough reason for easy upward movement of germs to their bladders. Urinary tract infection (UTI) affects the urinary tract and is more commonly seen in women than men. The risk of UTI increases during menopause. Cystitis (bladder infection) is the lower urinary tract infection and pyelonephritis (kidney infection) is the upper urinary tract infection. UTI may cause burning pain during urination, frequent urination and/or urgency to urinate. Fever and pain may also be seen in pyelonephritis.  In uncomplicated cases, urinary tract infections are easily treated with a short course of antibiotics. UTI is most commonly caused by E. coli bacteria. The infection may also be viral or fungal.

Anaemia

With the demands of the family, career and other activities many women feel tired every day. But do you feel tired even before the day has begun? Is your skin pale? Do you have brittle nails? Chances are that you are anaemic and your blood lacks enough red blood cells. Low RBC count means reduced oxygen carrying haemoglobin (Hb) count which translates to low oxygen in blood making you feel exhausted, irritable and dizzy. Smooth, swollen painful red tongue, cracks or fissures at the corners of the mouth and sore and pale mouth are other signs. Blood loss from menstruation, increased blood supply demand during pregnancy, deficiencies of vitamins like vitamins B2, B­6, B12, and folic acid due to poor eating habits can cause anaemia.

Breast and cervical cancer

One of the greatest health fears for a woman is breast cancer. According to medical experts, about 4 out of 5 breast cancer patients in India are at an advanced stage when they come to a hospital. The cancer registries’ data shows that urban women are at almost double the risk of breast cancer than rural women. No time for fitness, bad food, increased tobacco and alcohol consumption and lifestyle changes like late marriage are the perfect recipe for breast cancer.  A lump or mass in the breast, discharge from or rash around the nipples, skin dimpling on the breast are some of the signs you should look out for.

Cervical cancer has beaten breast cancer as the leading cause of cancer deaths in women in India; it kills around 33,000 women every year in India. Cervical cancer is known to occur because of a virus called the Human Papilloma Virus (HPV) transmitted through sexual contact. Bad local hygiene, too many children, not enough spacing between children, low nutrition levels and early marriage all contribute to the risk factors. The high risk group includes girls who have had premature sex as teenagers, those who have had multiple pregnancies or multiple sex partners and don’t use contraceptives. The disease remains asymptomatic for a long time till it starts invading neighbouring tissues.

Read: Breast cancer runs in your family? Genetic assessment can help!

Cervical cancer: Causes and Symptoms

Heart disease

The moment someone mentions heart disease we picture middle-aged men. Contrary to common perception, heart disease can strike women too and the instances are increasing because of an increasingly urbanised lifestyle. More women die due to heart disease than breast cancer or cervical cancer. Earlier, cases of heart attacks were exclusive to post-menopausal women but now even younger women seem to suffer from them. Hectic schedules and increased instances of smoking and drinking are to be blamed. Other factors like increased use of oral contraceptives, irregular meal-times, tendency to eat junk food and lack of exercise are all taking a toll as well. Young women have higher death rates than men due to heart attacks because of the fact that they don’t undergo chest pains usually associated with disease and unlike men, who usually have blockage in the major arteries, women have blockage in smaller arteries which does not get detected in angiography. Some common symptoms in women are shortness of breath with or without chest discomfort; pain or discomfort in one or both arms, the back, neck, jaw or stomach; breaking out in a cold sweat; nausea or light-headedness.

Read: Why more and more women are suffering from heart disease

Osteoporosis

Women require certain essential nutrients like iron, folic acid and most importantly calcium during various stages in their life. The term osteoporosis is synonymous with women, low calcium, weak bones leading to fractures. Vitamin D deficiency caused by low exposure to sunlight and low dietary vitamin D are the main causes. Over-exercising (e.g. marathon running), especially in young women, increases osteoporosis risk because of excessive weight loss and early termination of menstruation. Osteoporosis is often asymptomatic until a bone fractures, then an X-ray and bone density measurement confirms the diagnosis. Prevention and treatment choices include lifestyle changes such as no smoking, minimizing alcohol intake, regular (weight-bearing) exercise, maintaining healthy weight, low-salt and calcium plus vitamin D-rich diet.

Read: Osteoporosis: What you ought to know

Arthritis

Women are affected with arthritis more than men. They usually develop osteoarthritis after the age of 40. Arthritis is not a single disease – there are over 100 different forms of arthritis. It is a collective term for different individual illnesses, with different features, treatments, complications, and prognoses. The similarity is that they have a tendency to affect the joints and many have the possibility to affect other internal parts of the body. It is mostly related to wear and tear of cartilage (osteoarthritis) or associated with an overactive immune system causing inflammation (rheumatoid arthritis). Some of the causes of arthritis are hereditary factors, infections (bacterial and viral), lack of joint fluid, autoimmunity, etc. Arthritis causes pain and limits the function of your joints. If your arthritis is due to inflammation of the joints then you may experience joint swelling, redness, warmth and stiffness.

Read: Arthritis: Understanding the disease

Obesity

Compared to people with a healthy weight, obese and overweight individuals have an increased risk of diabetes, heart disease and stroke, and tend to die younger. Obesity in women also causes menstrual abnormality, infertility and miscarriage. Obese pregnant women are at an increased risk of infections, pregnancy hypertension and gestational diabetes. Obese and overweight people are gaining weight rapidly in India. According to data from the Obesity Foundation India, more than 3 percent of Indians are clinically obese and a whopping 25 percent are overweight.

Metabolic syndrome

Metabolic syndrome, (syndrome X) is a set of abnormalities related to the body’s metabolism in which insulin-resistant diabetes (type 2 diabetes) is almost always present along with high blood pressure, high fat levels in the blood, cardiovascular disease, central obesity and abnormalities in blood clotting and inflammatory responses. It increases your risk of developing heart disease (heart attack, stroke, etc.) and diabetes. Being overweight or obese, not getting enough exercise and genetic factors increase your risk of developing metabolic syndrome. Women also have specific circumstances like pregnancy, polycystic ovary syndrome (PCOS), use of oral contraceptive and menopause, which increase their chances of developing metabolic syndrome. Gestational diabetes during pregnancy and PCOS increases the likelihood of developing insulin resistance, a risk factor tied to the disorder. Women who have had gestational diabetes or who have had a heavy baby are at higher risk for developing type 2 diabetes later in life.

Depression

Depression affects more women than men. It is a physically debilitating and an emotionally painful condition. A depressed person finds it difficult to enjoy anything or even function normally. Reasons could be many – trauma, grief, love and relationship troubles, genetic, alcohol consumption, obesity, etc. Women have an added risk factor – the hormones. Hormonal changes, particularly after pregnancy (postpartum) or around menopause, can trigger the condition. 80% of all mothers experience postpartum depression of one form or another. Though most of them usually get over normal ‘baby blues’ in a few days or at most a couple of weeks, some women take longer to recover and suffer more severe symptoms. They may exhibit suicidal tendencies, frequent bouts of crying, sleep disturbance, weight loss, a feeling of guilt and a general lack of interest in their surroundings. Some women suffer from a serious condition called postpartum psychosis which results in hallucination, delusion and obsessive thoughts particularly involving the baby. Recognizing depression and seeking help is the first and most critical towards recovery.

Autoimmune diseases

In general, women are more resilient than men and are more resistant to disease. Women produce a more vigorous immune response and increased antibody production, thanks to their sex hormones like oestrogen and progesterone. But this very advantage has a downside. Autoimmune diseases affect more women than men. Autoimmune diseases are a group of more than 80 disorders in which the immune system produces antibodies against the body’s tissues and attacks and destroys the body’s healthy tissue instead of protecting it from infection or disease. They involve almost every human organ system. Genetic, hormonal and environmental factors are suspected to be the risk factors. Although each disease is unique, many share same symptoms like fatigue, fever, dizziness, etc. Many symptoms resemble those of other health problems and make it difficult to get a diagnosis.  Diagnosing an autoimmune disease may need a series of tests and procedures and can sometimes take years.

This article is not to scare all the women out there. It’s an effort to make you understand common women’s health risks so that you can take simple preventive measures and make changes in your lifestyle. This can go a long way in keeping these diseases at bay. It’s time you started caring for yourself too!

 Also read: Women’s Day Special: Fitter, Sexier Healthier 

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Our relationship to the sun has changed over the years. No one sees the light of the day! There was a time when outdoor ways of life was abound. We have now evolved to working, shopping and playing indoors. Even when we rarely step out in the sun, sunscreens and protective clothing famish the body of the essential supply. In dark skinned people the skin’s ability to make vitamin D in response to sunlight is reduced by the melanin pigment.

Vitamin D is one of the essential nutrients and is necessary for a healthy body. The dietary source of vitamin D is very limited. The major source of vitamin D is exposure to sunlight. Vitamin D is synthesised in the human body when the skin is exposed to sunlight (UVB) for at least 15 – 30 minutes a day. The sunlight in the early morning or late afternoon is best. Vitamin D blood level of above 75nmol/L is desirable. A blood level below 25nmol/L is considered a deficiency.

Vitamin D is necessary for the maintenance of normal bones and teeth, muscle function, and for absorption and maintenance of normal blood level of calcium. Vitamin D, along with Calcium, is needed for normal growth and development of bone in children. It improves bone mineral density and reduces risk of fractures. Vitamin D deficiency has been linked to increased risk of osteoporosis in elderly people. Severe vitamin D deficiency results in rickets in children (pot-bellied, bowed legs, knock-knees, pigeon chest) and osteomalacia in adults (softening of bones leading to deformities).

Vitamin D deficiency has been associated with diabetes. Low levels may also increase risk of hypertension and cardiovascular disease like, heart failure and ischemic heart disease. Clogged arteries resulting in a higher incidence of strokes, heart failure and kidney diseases has been noted in longstanding Vitamin D deficiency. Vitamin D deficiency has been associated with increased risk of some common cancers.

All it takes is getting under the sun for at least 20 minutes a day in the morning or late afternoon. Eat plenty of Vitamin D rich foods such fish, cod liver oil, cheese, egg yolk, etc. In case you do not get your time under the sun, speak to your doctor about taking a vitamin D supplement to maintain adequate levels in the body.

Researchers fed mice Lactobacillus reuteri, a probiotic known to reduce inflammation, a sometimes harmful effect of the body’s immune response to infection, the Journal of Cellular Physiology reports. ‘Through food fermentation, we’ve been eating bacteria that we classify as probiotics for thousands of years,’ said co-author Robert Britton, associate professor of microbiology and molecular genetics at Michigan.

‘There’s evidence that this bacterium as a species has co-evolved with humans. It’s indigenous to our intestinal tracts and is something that, if missing, might cause problems,’ Britton added, according to a Michigan statement. In the study, the male mice showed a significant increase in bone density after four weeks of treatment. There was no such effect when the researchers repeated the experiment with female mice, an anomaly they’re now investigating. By 2020, half of all Americans over 50 are expected to have low bone density or osteoporosis, according to the National Osteoporosis Foundation. 

About one in two women and one in four men over 50 will break a bone due to osteoporosis. Drugs to prevent bone loss in osteoporosis patients are already in wide use, but over the long term they can disrupt the natural remodelling of bone tissue and could potentially have negative side effects including unusual bone fractures and joint and muscle pain.

Source: IANS

‘Dairy foods provide several important nutrients that are beneficial for bone health,’ said Sahni, from the Musculoskeletal Research Team, IFAR, the journal Archives of Osteoporosis reports. ‘However, cream and its products such as ice cream have lower levels of these nutrients and have higher levels of fat and sugar.  ‘In this study, 2.5 to three servings of milk and yogurt intake per day were associated with better bone density,’ she said, according to an IFAR statement.

‘More research is needed to examine the role of cheese intake (some of which can be high in fat and sodium), and whether individual dairy foods have a significant impact in reducing fractures,’ said Sahni. IFAR researchers based their findings on data collected from a food frequency questionnaire completed by 3,212 participants from the Framingham Offspring study. They then compared participants’ dairy intake with a higher bone mineral density (BMD), a measure of bone health, which revealed the benefits of milk and yogurt versus cream in largely middle-aged men and women.

This research supports the idea that proper nutrition can help combat osteoporosis and fractures.  Osteoporosis is considered a major public health threat for an estimated 44 million Americans alone, or half of those aged 50 and older.

Source: IANS

In 2008, an estimated 25 million Indians were affected by osteoporosis, mainly because of vitamin D deficiency caused by low exposure to sunlight and low dietary vitamin D. Last year, Dr S Rajasekaran (President, Association of Spine Surgeons of India, ASSI) predicted that 36+ million Indians will have osteoporosis by 2013. Nearly 20% women and 10%-15% men aged > 50 years have osteoporosis, which is the cause of 83% (or 500,000) of all spinal fractures, 300,000 hip fractures, 200,000 broken wrists, and 300,000 fractures of other bones.

The bone mass density (BMD) varies such that men have a higher BMD than women and African Americans have a higher BMD than Caucasian or Asians. Plus, BMD naturally decreases after the age of 30-35 years at the rate of 0.3%-0.5% every year. Estrogen is important for BMD maintenance in women and decrease in its levels (post-menopause) leads to accelerated BMD loss (2%-4% per year). The risk factors that increase the probability of developing osteoporosis are:

• Gender and Race (women, Asian descent > risk)
• Age and Genetics (50+, family history of osteoporosis > risk)
• Physical inactivity
• Calcium deficiency
• Vitamin D deficiency
• Smoking (5%-10% extra BMD loss)
• Excess alcohol
• Low weight
• Rheumatoid arthritis
• Medications (e.g. heparin, prednisone)

Osteoporosis is often asymptomatic until a bone fractures, then an X-ray and bone density measurement confirms the diagnosis. 

The normal bone is made up of protein, collagen, and calcium. When the bones begin to lose their density, and become more-than-normal porous, they are more easily compressed – making them more likely to crack (e.g. hip fracture) or collapse (spinal fracture). The loss of BMD occurs on a scale such that the first-level of BMD loss is known as osteopenia which, if undetected and untreated, proceeds to osteoporosis. Other common areas at high risk for fractures are ribs and wrists.

Spine fractures result in long-lasting lower back pain, loss of height and a curved spine (vertebrae collapse). Hip fractures generally occur after a fall, require surgery and are slow to heal. Bone fractures lead to continuous pain, low quality of life, loss of ability to do routine tasks and hence, decreased productivity.  Often, hip fracture patients need long-term care.

A brief review of bone metabolism will help understand factors affecting BMD. During childhood, the skeleton uses and stores calcium such that bone density continually increases until age 25 and remains constant until 30-35 years. The level of calcium in the bone depends on balanced availability of calcium, phosphorus, magnesium and Vitamin D. Vitamin D is critical for proper dietary calcium absorption from the intestine, while phosphorus and magnesium regulate the amount of calcium absorbed by the bones. In addition, excessive protein and fluorine can hinder calcium absorption. The nutrition guidelines for good bone health are:

Osteoporosis prevention and treatment choices include lifestyle changes such as no smoking, minimizing alcohol intake, regular (weight-bearing) exercise, maintaining healthy weight, low-salt and calcium plus vitamin D-rich diet. Available medications aim to stop bone loss and increase bone strength or bone formation. The use of hormone (estrogen) replacement therapy (HRT) after menopause was popular until recent times when its benefits have been questioned. There are 2 surgical options that can reduce pain caused by spinal compression – vertebroplasty and kyphoplasty. These surgeries use “bone cement” that is injected into the damaged spinal bones (vertebrae) to make them denser and stronger.

Until recently, obesity (and excess fat) was considered to protect against developing osteoporosis because of higher BMD. However, current research shows that excess fat (or adipose tissue) negatively influences the skeletal system through hormonal signals that disrupt remodeling of bone cells. Bone remodeling, a continuous cycle of replacing mature bone with new bone tissue, is critical in maintaining bone health during normal activities and repairing bone damage caused by injury (fractures).

A Canadian research study, published in Renal Physiology, indicates that sodium and calcium metabolism is interlinked. Hence, excess sodium (from dietary salt) may cause urinary excretion of, not only higher levels of sodium, but higher-than-normal calcium as well. Removal of more-than-usual calcium leads to decreased calcium levels in the body and potentially higher risk of low BMD, osteoporosis and fractures.

Often people, in particular women, take calcium and vitamin D supplements to reduce the risk of osteoporosis and fractures – but this course of preventive action is now discouraged. For one, the prevention of osteoporosis and fractures with calcium supplementation is not well-established. On the other hand, excess calcium raises the risk for kidney stones and heart attack. A German study found that people, aged 35-64, taking regular calcium supplements were at 86% higher risk for heart attack. While, people whose entire daily calcium requirements was dependent on supplements had a 139% higher risk for heart attack.  

A word of caution: over-exercising (e.g. marathon running), especially in young women, increases osteoporosis risk because of excessive weight loss and early termination of menstruation. In general, Indians have a low BMD which can be improved by low-cost measures such as increasing dietary calcium, vitamin D, exercise and time spent outdoors.

Learn more about Osteoporosis at:

• Osteoporosis in Indians
• Osteoporosis: Thin Bones
• Osteoporosis
• Calcium, Magnesium, Phosphorus and Vitamin D Fortification of Complementary Foods
• NIH Osteoporosis and Related Bone Diseases
• Association of Spine Surgeons of India, ASSI

A new study from engineering researchers at Rensselaer Polytechnic Institute shows, for the first time, how the little-understood protein osteocalcin plays a significant role in the strength of our bones. The findings could lead to new strategies and therapeutics for fighting osteoporosis and lowering the risk of bone fracture.

Funded by the U.S. National Institutes of Health, the study details how fractures in healthy bones begin with the creation of incredibly tiny holes, each measuring only about 500 atoms in diameter, within the bone’s mineral structure. In the case of a slip, trip, or fall, the force of the impact on a bone physically deforms a pair of joined proteins, osteopontin and osteocalcin, and results in the formation of nanoscale holes. These holes, called dilatational bands, function as a natural defense mechanism, and help to prevent further damage to the surrounding bone. However, if the force of the impact is too great—or if the bone is lacking osteopontin, osteocalcin, or both—the bone will crack and fracture.

The multi-university study, led by Deepak Vashishth, head of the Department of Biomedical Engineering at Rensselaer, is the first to give evidence of fracture at the level of bone’s nanostructure. Partnering with Rensselaer on the study were Villanova University, the Hospital for Special Surgery in New York, and Yale University.

“This study is important because it implicates, for the first time, the role of osteocalcin in giving bone the ability to resist fracture,” Vashishth said. “Since osteocalcin is always the point of fracture, we believe that strengthening it could lead to a strengthening of the overall bone.”

Long known but little understood, the protein osteocalin has been produced by and present in animal bones since before the dawn of humanity. Recently, abnormalities in ostoecalcin production have been associated with type 2 diabetes as well as problems in reproductive health. Vashishth’s new study, however, is the first to explain the structural and mechanical importance of osteocalcin in bone.

Now that osteocalcin is known to participate in bone fracture, new strategies for strengthening the bond between osteocalin and osteopontin can be investigated, Vashishth said. Augmenting the body’s natural supply of osteocalcin, for example, could be one possible strategy for treating osteoporosis and other conditions leading to increased fracture risk, he said. Osteocalin must be in its carboxylated form to get absorbed into bone, and the protein is carboxylated by vitamin K. Vashishth said future studies could investigate the relation between vitamin K intake, osteocalcin, and bone strength.

“Currently, all of the advice for treating osteoporosis is related to calcium. We believe there’s more to the story than just calcium, and the results of this new study raise an important question about vitamin K. Leafy green vegetables are the best source of vitamin K—wouldn’t it be great if eating spinach and broccoli was not only healthy, but also good for your bones? We plan to investigate this link in future,” Vashisth said.

Results of the new study, titled “Dilatational band formation in bone,” were recently published online by Proceedings of the National Academy of Sciences, and will appear in an upcoming print edition of the journal. The study may be viewed online at: http://www.pnas.org/content/early/2012/10/31/1201513109.full.pdf

At Rensselaer, this research was conducted in the laboratories of the Center for Biotechnology and Interdisciplinary Studies.

Along with Vashisth, co-authors of the paper are Rensselaer BME graduate students Atharva Poundarik and, Tamim Diab, BME post-doctoral fellows Grazyna Sroga, and Ani Ural (currently a faculty member at Villanova University), Adele Boskey of the Musculoskeletal Integrity Program at the Hospital for Special Surgery in New York, and Caren Gundberg of the Department of Orthopedics and Rehabilitation at Yale University.

From Press release at Rennselaer Polytechnic Institute.