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Suits and good: What causes these fragile legs | brunch | function

Menakshi had done it – an MBA from a senior institute, she was vice president of an MNC at the…

Menakshi had done it – an MBA from a senior institute, she was vice president of an MNC at the age of 28. She was in business with industry leaders, and then one day she realized that weird pain and pain had begun to take over.

She would wake up a day of pain in the lower back. Then her throat kills two days later. Menakshi could not wear well-equipped lingerie as her ribs and pelvis would hurt. She treated these with popping pain, swapped her wardrobe and blamed everything to stress. And then, one day, she tripped and broke her right leg.

What she did not realize was that young women in the middle to the late 20’s fall in exchange for weak and porous bones, which in turn leads to unexplained pain and pain throughout the body. In this condition, direct pressure on any leg in the body can be painful and is known as low bone mineral density (BMD) or osteopenia.

Osteopenia, if not corrected, can lead to porous bones or osteoporosis. Osteoporosis is dangerous as the legs become fragile and can easily be broken. Osteoporotic legs are so fragile that it only goes down from a small height can lead to cracks, which do not heal easily.

The strange thing is that this condition would affect postmenopausal women in the 60’s or 70’s. But now women in the mid-20s are diagnosed with low bone mineralism, and some even have full-blown osteoporosis …

What causes this disease?

Low bone molecule density may be the direct result of low to inadequate Vitamin D3. Vitamin D3 is required for absorption of calcium and phosphorus in the body. These are important factors for bone health.

Vitamin D3 is needed for the healthy function of the body and can help maintain normal blood pressure, fight autoimmune disease, flu and heart disease. Strong bones are the result of optimal vitamin D3 levels in the body.

Low BMD and Vitamin D3 can be prevented by leading an active life
(Illustration of Mitrarun Halder)

To cure this – turn on the gym!

• Low BMD and vitamin D3 can be prevented by leading an active life and getting plenty of sun. Sunlight absorption from the skin is essential for the body to produce its own vitamin D3.

• Walk a quick 30 minute walk outdoors, especially early in the morning. And ladies, please throw away the sunscreen!

Surya namaskars works well to absorb the sun’s rays
(Illustration of Mitrarun Halder)

• If you do not like walking, do yoga or body weight exercise outdoors. Surya namaskars work well to absorb the sun’s rays.

• Train in the gym at least twice a week to lift weights. Do not do cardio because these sessions are designed to make your muscles strong, leading to stronger legs.

Composite exercises like dead lifts lead to strong legs
(Illustration of Mitrarun Halder)

• Compose exercises like squats, deadlifts, lunges, standing presses, rows. These will lead to toned muscles and strong legs.

The way to develop strong bones is to get lots of fun activity in the sun and make the muscles strong in the gym
(Illustration of Mitrarun Halder)

Remember ladies, the way to develop strong legs and a healthy productive life is to get lots of fun activity in the sun and make your muscles strong in the gym. Do these two things on a regular basis and reap the benefits!

A strength and fitness coach for the past 15 years, Kamal Singh, CSCS, specializes in post-rehabilitation training and functional training.

From HT Brunch, October 21, 2018

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First Published: October 21, 2018 00:14 IST

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