OSTEOPOROSES…THE SILENT KILLER

The 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 doesna 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.”

The Woman’s body is more prone to the disease because she is physically weak. Despite being feeble, nature has given her the task of human birth which squeezes much of her liveliness. 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 delicacy, greater will be the trouble. Same goes with women and only the extreme care can save her from unlimited perils. One of the specialties of this modern human era is that, the science and the disease are progressing on the same foot .In the long queue of diseases osteoporosis is the silent one because it reveals when a victim gets hurt, strike or fall causes bone to break. Most of its victims are an older women because their estrogen level falls due to menopause. Women may lose bone at a rate of 4 to 8% per year for several years after their ovaries stop producing estrogen.The Estrogen is steroid hormones present in both a men and a women but at higher levels in a women of reproductive age. They perform several functions like increase cholesterol in bile, accelerate metabolism and increase bone formation. Other than the lower level of estrogen there can be many other causes of osteoporosis like eating disorders, long leisure hours and less activities, alcohol drinking, smoking and the hereditary factor. Following steps can escape this silent killer;

· Diet enriched with the calcium, vitamin D, Phosphorous, magnesium, vitamin K, vitamin B6, and vitamin B12.

· Lifestyle adorn with good workouts.

· Stop smoking and drinking alcohol(because nothing is more essential than your own life)

· Avoid excessive intakes of caffeine.

· Avoid excessive intakes of protein because it can make lose 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.

TYPES	SOURCES
Calcium	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,
Phosphorous	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
Magnesium	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.

Many efforts have been made to cope with this silent killer . The Camilla’s (Duchess of Cornwall) National Osteoporosis Society's (NOS) Big Bones Walks charity campaign made me gloomy for our country’s so called women rights specialists who haven’t took any palpable steps in this regard (Though there is dire need of such campaign in the Pakistan like countries).I close my writing on the short poem in the hope to divert attention of all women rightists working in Pakistan toward this silent killer of the world’s beautiful being .

By: basiliskt