Osteoporosis – A Silent Killer

A woman is the most beautiful and flimsy creature of the GOD. She is created to beautify the world. George Eliot beautifully says;

“It seems to me as a woman’s face doesn’t want flowers; it’s almost like a flower itself…. It’s like when a man’s singing a good tune, you don’t want t’ hear bells tinkling and interfering wi’ the sound.”

Woman’s body is more prone to diseases because she is physically weak. Despite being feeble, nature has given her a task of human birth in which much of her liveliness is squeezed. According to WHO (12 Oct 2007);

“Every year, more than half a million women die in pregnancy or childbirth.”

As we know the more the delicate, the greater universitycafe will be the trouble. Similarly, women can only be saved from perils with extreme care. One of the specialties of this modern human era is that, science and diseases are progressing equally. In the long queue of disease, osteoporosis is the silent one because it reveals when a victim gets hurt, when strikes or falls cause bone to break. Most of its victims are older women because their estrogen level falls due to menopause.

Women may lose bone at a rate of 4 to 8% per year after their ovaries stop producing estrogen. Estrogens are steroid hormones present in both men and women but at higher levels in women of the reproductive age.The steroid hormone performs several functions like increase cholesterol in bile, accelerate metabolism and increase bone formation, etc. Besides, there can be many more causes of osteoporosis like eating disorders, long leisure hours and less activity, alcohol drinking, smoking and hereditary factors, etc.
Following steps can escape this silent killer;

• Diet enriched with calcium, vitamin D, Phosphorous, magnesium, vitamin K, vitamin B6, and vitamin B12.
• Lifestyle adorns with good workouts.
• Stop smoking and drinking alcohol (because nothing is more essential than your own life)
• Avoid excessive caffeine intakes.
• Avoid excessive intake of protein because it can reduce calcium.
• Yearly Bone’s health tests like DXA (bone mineral density test), etc.
The precise chart given below will be helpful for you to keep watch on your diet.




Milk and other dairy products like yogurt, cheese, and cottage cheese, broccoli and dark green, leafy vegetables. Soy foods and foods fortified with calcium, including some kinds of orange juice and soy milk, cassia, amaranth, turnip greens, cauliflower, parmesan, cheddar, Swiss, scone, lemons, parsley, springs, carrots, and leaves of colocasia, drumsticks, fenugreek, and radishes, mustard seeds, sesame seeds, curry powder, treacle black, dried coconut, and almonds. Finger millet is the cheapest natural source of calcium, containing about 0.3 to 0.36%. Fish too is a rich source of calcium.

Vitamin D

Body manufactures it when you get sunlight on your skin! You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk, Fortified rice or soy beverage, Fortified orange juice, Fortified margarine, Egg yolk, Herring or trout cooked, Mackerel cooked, Salmon Atlantic cooked, canned or cooked, Sardines Atlantic and canned, sardines Pacific or canned, Tuna canned, light or white, Tuna canned yellow fin (albacore, ahi) Tuna skipjack cooked, Tuna, blue fin cooked. Beef liver, cooked, Catfish, Cod liver oil,


Dairy, foods, meat, fish, Almonds, Asparagus, Bran, Brewer’s yeast,Corn,Dairy products,Dried fruit,Eggs,Fish,Garlic,Legumes,Lentils, Meats,Nuts,Poultry,Pumpkin seeds, Rice bran and polishing,Salmon,Sesame seeds,Soybeans, dried,Squash seeds,Sunflower seeds,Wheat (bran & germ),Whole grains


Almonds, whole,Apricots,Avocado,Banana,Beet greens, raw,Black-eyed peas, dried, cooked, Blackstrap molasses, Brazil nuts,Brewer’s yeast,Brown rice,Buckwheat flour, light, Cashews,Coconut meat, dry, Corn meal (yellow),Dark green vegetables,Dates, Dulse,Figs, dried, Filberts,Fish,Grains,Kelp,Kidney beans, dried, cooked,Lima beans, dried, raw, Meat,Millet,Oatmeal, Peanuts, peanut butter, Pecans,Potato,Rice (unpolished),Rye, Shredded wheat, Soy beans (dried), soy flour, and soy products,Tofu,Walnuts,Wheat germ, Whole wheat, (bran, germ and flour)

Vitamin K

Asparagus, Blackstrap molasses, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Dark green leafy vegetables, Egg yolks, Green peas, Green beans, Kale, Lettuce, Liver, Oatmeal,Oats, Rye, Safflower oil, Sea vegetables,Seafood, Soybeans, Spinach, Sprouts, Turnip greens, Watercress, Whole wheat, Alfalfa, Green tea, Kelp, Nettle, Oat straw, Shepherd’s purse etc.

Vitamin B6

Avocado, Bananas, Black-eyed peas, Blackstrap molasses, Brewer’s yeast, Broccoli, Brown rice, Brussels sprouts, Buck wheat, flour,Cabbage,Cantaloupe,Carrots,Cauliflower,Chicken,Corn,Dulse,Eggs,Fish,Garbanzos beans (chickpeas),Hazelnuts, Legumes, Lentils, Lima beans, Liver, Meat, Navy beans, Nuts, Organ meats, Peas, Pinto beans, Plantains, Potatoes, Poultry, Raisin bran, Rice bran, Seeds, Soybeans and products,Spinach, Sunflower seeds, Tempeh, Tuna, Turkey, Walnuts, Wheat bran & germ, Whole grains, Yeast, brewer’s & torula, Alfalfa, Catnip, Oat straw etc.

Vitamin B12

Beef,Cheese,Clams,Dulse,Eggs,Fish,Herring,Kelp,Kidney,Kombu,Lamb,Liver (lamb, beef, and chicken),Meat, Milk and dairy products, Nori, Oysters, Pork, Salmon, Sardines, Seafood, Soybeans and soy products, Trout, Tuna, Whey, dried Yeast, Alfalfa, Bladder wrack, Hops etc.

Efforts have been made to cope with the silent killer. National Osteoporosis Society’s (NOS) Big Bones Walks charity campaign by Camilla ( Duchess of Cornwall) made me gloomy for our country’s so called women right’s activist that haven’t taken any palpable steps in this regard (Though there is a dire need of this kind of campaigns in Pakistan like countries). I close my writing on the short poem written by otteri selvakumar, in the hope to divert attention of all women rightists working in the Pakistan toward the silent killer of the world’s beautiful being.



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