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

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

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

“Each year, a lot more than half a million ladies die in pregnancy or childbirth.”

As we know the extra the delicate, the higher will be the trouble. Similarly, ladies 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 lengthy queue of disease, osteoporosis is the silent one due to the fact it reveals when a victim gets hurt, when strikes or falls trigger bone to break. Most of its victims are older ladies mainly because their estrogen level falls due to menopause.

Ladies could 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 ladies but at greater levels in ladies of the reproductive age.The steroid hormone performs many functions like enhance cholesterol in bile, accelerate metabolism and enhance bone formation, etc. Besides, there can be several far more causes of osteoporosis like eating disorders, lengthy leisure hours and much less activity, alcohol drinking, smoking and hereditary elements, etc.
Following actions can escape this silent killer;

• Diet enriched with calcium, vitamin D, Phosphorous, magnesium, vitamin K, vitamin B6, and vitamin B12.
• Way of life adorns with very good workouts.
• Stop smoking and drinking alcohol (for the reason that nothing is far more vital than your own life)
• Keep away from excessive caffeine intakes.
• Prevent excessive intake of protein since it can decrease calcium.
• Yearly Bone’s health tests like DXA (bone mineral density test), etc.
The precise chart given below will be useful for you to maintain watch on your diet.

Kinds

SOURCES

Calcium

Milk and other dairy items like yogurt, cheese, and cottage cheese, broccoli and dark green, leafy vegetables. Soy foods and foods fortified with calcium, such as some Varieties 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.three 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 goods,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),Entire grains

Magnesium

Almonds, Entire,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 items,Tofu,Walnuts,Wheat germ, Entire 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, Entire 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 items,Spinach, Sunflower seeds, Tempeh, Tuna, Turkey, Walnuts, Wheat bran & germ, Entire 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 goods, Nori, Oysters, Pork, Salmon, Sardines, Seafood, Soybeans and soy items, 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) Massive Bones Walks charity campaign by Camilla ( Duchess of Cornwall) made me gloomy for our country’s so referred to as ladies right’s activist that haven’t taken any palpable actions in this regard (Though there is a dire require 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 ladies rightists working in the Pakistan toward the silent killer of the world’s attractive being.

It\’s all about ladies

Ladies is
Mother…
Ladies is
sister…
Ladies is
Gran maa…
ladies is
Friend….

Ladies is
Family…
Ladies is
Nation…
Ladies is
World….
Ladies is
Power of univers…
Univers Also
Power of ladies…
Ladies is not only
Ladies…
A ladies is
Homeable gods…
A ladies is
Loveable goodes…
With goodness…

Tooba Butt