20 minutes of daily sunbathing can help prevent osteoporosis

Drink milk, eat fish, and bask in the sun to heal
In Pakistan, about 9.9 million people suffer from a condition in which bones become weak and fragile, known as osteoporosis. Most of those affected are women. Medical experts say that in the coming years, this number may increase to 11.3 million. This is why every year, on Osteoporosis Awareness Day, special emphasis is placed on prevention and early diagnosis of the disease.

According to the World Health Organization (WHO), osteoporosis is the second most common health problem worldwide after heart disease. In this condition, bones lose their strength and flexibility, becoming weak and brittle. As a result, the risk of bone fractures increases significantly.

The president of the Pakistan Orthopedic Association, Dr. Parvez Anjum, explains that compared to men, women are more likely to develop osteoporosis after the age of 45, while it is relatively uncommon in men. He adds that the disease is up to 40% more common in women.

Orthopedic consultant Dr. Murtaza Ali from Civil Hospital Karachi states that recent studies show that 97% of women aged 75 to 84 in Pakistan suffer from osteoporosis, while 55% of women aged 45 to 54 are also affected.

According to Dr. Hafeez ur Rehman, an orthopedic surgeon at a Sindh Government Hospital, osteoporosis is more common in urban populations than in rural areas. This is because city dwellers spend less time in sunlight, drink less milk, and eat less fish, leading to weaker bones. In rural areas, women usually work outdoors and get enough sunlight, so this disease is relatively rare among them.

In short, a modern lifestyle, including staying indoors in air-conditioned rooms, avoiding sunlight, delaying outdoor activities until evening, and avoiding nutritious food due to fear of weight gain is a major cause of osteoporosis.

Other Causes
Other factors contributing to osteoporosis include:
1. Family history
2. Increasing age
3. Long-term use of thyroid medications
4. Calcium deficiency
5. Menopause
6. Excessive intake of caffeine

Dr. Hafeez ur Rehman describes osteoporosis as a silent disease and emphasizes the need to pay attention to its warning signs. Persistent bone pain-especially pain in the back, legs, or hands after menopause-should not be ignored. In such cases, even a minor injury can cause a fracture, even though bones normally do not break easily.

If You Want to Avoid Medicines

According to Dr. Hafeez, osteoporosis is easy to prevent and manage. If you want to avoid medicines, simply spend 20 minutes in early morning sunlight. Wear light clothing and remove socks, sweaters, or scarves while sunbathing. This helps the body produce natural Vitamin D, which is essential for calcium absorption in the bones. Vitamin D present in the skin becomes active when exposed to sunlight and helps transport calcium to the bones.