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Osteoporosis

osteoporosis
Osteoporosis, called “the bone-thinning disease” is a common condition that affects over 25 million people each year.
80% of people with osteoporosis are women. 80% of women over age 65 have osteoporosis.
Osteoporosis is a bone disease in which bones become weak, and even a simple fall or bump can cause a bone to break. The Most common bones to break or fracture are those of the spine, hip and the wrist.
The most common bones to break or fracture are those of the spine, hip and the wrist.
It is called a “Silent Disease”  because you cannot feel or see your bones becoming weaker.
Infact, most people don’t know that they have osteoporosis, until a bone breaks and by that time the disease has already advanced.

Hyperuricemia (Gout)

gout
Hyperuricemia is an excess of uric acid in the blood. Uric acid passes through the liver, and enters your bloodstream. Most of it is excreted (removed from your body) in your urine, or passes through your intestines to regulate “normal” levels.
Pain and inflammation occur when too much uric acid crystallises and deposits in the joints. Symptoms of gout include severe pain, redness and swelling in joints, often the big toe. Attacks can come suddenly, often at night.

Osteoarthritis

Osteoarthritis
Osteoarthritis is a disease affecting the joints which is very treatable. The word “Arthritis” means joint inflammation. Osteoarthritis most often occurs in the hands (at the ends of the fingers and thumbs), spine (neck and lower back), keens and hips.

Back Pain

best-position-easing-back-pain

Pain and inflammation occur when too much uric acid crystallises and deposits in the joints. Symptoms of gout include severe pain, redness and swelling in joints, often the big toe. Attacks can come suddenly, often at night.

Precaution for diseases

Precautionary measures to be taken by every body to avoid the diseases

Vitamin D -The Sunshine Vitamin

  • Direct exposure to sunlight , at least 30 minutes per day is an important source of vitamin D.Ultraviolet (UV) rays from sunlight trigger vitamin D synthesis in the skin.
  • Fortified foods are common sources of vitamin D (not available in india). One cup of vitamin D fortified milk supplies one-half of the recommended daily intakes for adults between the ages of 19 and 50.
  • The other major food sources are fatty fish and fish oils.

Myths and Facts about Osteoporosis

1

Myth:

  • Only women are affected by osteoporosis.

Fact:

  • Men get osteoporosis, too.
  • Women naturally have smaller, thinner bones than men, so they are at higher risk.
  • 20% of those affected by osteoporosis are men. One in every four men and one in every two women over the age of 50 will experience an osteoporosis-related fracture in their lifetime.
2

Myth:

  • If I drink milk and take calcium supplements, I won’t develop osteoporosis

Fact:

  • Getting enough calcium is important but that alone is not enough t prevent osteoporosis. An inactive lifestyle excessive alcohol, tobacco intake and smoking all lead to osteoporosis.
  • Women naturally have smaller, thinner bones than men, so they are at higher risk.
  • 20% of those affected by osteoporosis are men. One in every four men and one in every two women over the age of 50 will experience an osteoporosis-related fracture in their lifetime.
3

Myth:

  • Osteoporosis is a disease of the elderly. Only older people need to worry about it.

Fact:

  • Osteoporosis is not a natural part of aging.
  • Prevention of osteoporosis should begin during your youth and young adult life.
  • Make these steps a part of your life: a diet rich in calcium and Vitamin D; weight-bearing exercise; a healthy lifestyle with no smoking or excessive alcohol intake and a proper exposure ti sunlight to get right amount of vitamin D.
  • Get your bone density testing done and take proper medications for the prevention and treatment of osteoporosis.

Dietary Management of Hyperuricemia (Gout)

calcium

CAL – CI – UM : a silver-white divalent metallic element of the alkaline-earth group.

Sounds pretty important right? That’s because it is! Calcium is a mineral vital to good health. From building strong bones and teeth to helping nerves carry messages between the brain. The majority of world get their calcium from dairy products, but the true is, calcium is abundant in many foods! Here many sources to get you started.

Optimal Calcium Requirements

Calcium-Infographic

Calcium Intake in Day (Calcium Chart)

01

Vegetables

  • Fenugreek (Methi): (1 cup) – 111 mg
  • Cauliflower: (100 gm) – 42 mg
  • Seasame seed (Til): (1 cup) – 1740 mg
  • Spinach (Palak): (100 gm) – 50 mg
  • Cabbage: (100 gm) – 49 mg
  • Carrot: (100 gm) – 80 mg
  • Peas dry: (100 gm) – 75 mg
vegetables

 

02

Fruits and Dry Fruits

  • Figs (Anjeer): (100 gm) – 60 mg
  • Oranges: (100 gm) – 50 mg
  • Banana: (1 fruit) – 10 mg
  • Papaya: (100 gm) – 10 mg
  • Almonds: (100 gm) – 234 mg
  • Pistachio: (100 gm) – 131 mg
  • Raisins: (2-3 cups) – 53 mg
fruits-dryfruits
03

Dairy and Soy

  • Buffalo’s milk: (100 ml) – 121 mg
  • Cow’s milk: (103 ml) – 113 mg
  • Cheese: (100 gm) – 612 mg
  • Paneer: (100 gm) – 730 mg
  • Soyabean: (100 gm) – 60 mg
Dairy-Products
04

Meat and Fish (Non-veg)

  • Egg: (1 egg) – 29 mg
  • Prawn: (100 gm) – 80 mg
  • Mutton (muscle): (100 gm) – 150 mg
  • Mackerel (Bangda): (100 gm) – 429 mg
  • Pomfret (Meat only): (160 gm) – 50 mg
Meat and Fish (Non-veg)

 

05

Grains and Similar

  • Wheatflower, Whole grain: (100 gm) – 48 mg
  • Wheatflower, refined grain: (100 gm) – 23 mg
  • Bajra: (100 gm) – 42 mg
  • Ragi: (100 gm) – 344 mg
  • Rice bran: (100 gm) – 80 mg
  • Chapati: (3-4 chapatis) – 27 mg
  • Plain paratha: (3 paratha) – 27 mg
  • Aloo paratha: (3 paratha) – 54 mg
  • Gobi paratha: (3 paratha) – 65 mg
  • Dal paratha: (3 paratha) – 79 mg
  • Matar paratha: (3 paratha) – 85 mg
  • Mooli paratha: (3 paratha) – 79 mg
  • Pyaaz n mirch paratha: (3 paratha) – 66 mg
  • Poori: (4-5 small poori) – 20 mg
  • Palak poori: (4-5 small poori) – 70 mg
  • Plain khichdi: (1 bowl) – 77 mg
  • Tamarind rice: (1 bowl) – 327 mg
  • Vangi bhat: (1 bowl) – 7 mg
  • Mix veg pulao: (1 bowl) – 85 mg
  • Kale pulao: (1 bowl) – 327 mg
grains-and-similar
06

South Indian Food

  • Idli: (3-4 idli) – 27.5 mg
  • Suji idli: (3 idli) – 42 mg
  • Plain dosa: (2 dosa) – 35 mg
  • Masala dosa: (2 dosa) – 56 mg
  • Uttappam: (2 dosa) – 49 mg
  • Appam: (3 appam) – 15 mg
south-indian

 

07

Sabji and Curry

  • Mung ki dal: (1 bowl) – 46 mg
  • Dal makhani or sambhar: (1 bowl) – 67 mg – 52 mg
  • Curried lentils with kale: (1 bowl) – 142 mg
  • Rajmah curry: (1 bowl) – 63 mg
  • Chana masala: (1 bowl) – 61 mg
  • Matar aloo curry: (1 bowl) – 76 mg
  • Sarson ka saag: (1 bowl) – 230 mg
  • Mushroom matar: (1 bowl) – 54 mg
  • Bharwan bhindi: (1 bowl) – 98 mg
  • Baingan bharatha: (1 bowl) – 30 mg
  • Veg jalfrezi: (1 bowl) – 25 mg
  • Aloo gobi: (1 bowl) – 38 mg
  • Aloo kale: (1 bowl) – 154 mg
  • Ghia kofta curry: (3-4 koftas) – 74 mg
  • Palak kofta curry: (3-4 koftas) – 169 mg
sabji-curry