World Osteoporosis Day is a healthcare event that is observed every year on October 20th. It is organised to bring together individuals, healthcare professionals, and global organisations to spread awareness around bone health and bone-related diseases.
This year, the theme of World Osteoporosis Day is "Building Better Bones Throughout Life," which emphasises on the several strategies that work towards strengthening bone health. One of them being nutrition. Many nutrients play a significant role in building strong bones. Low levels of certain types of vitamins and minerals can decrease bone density and bone mass. Two leading orthopaedic doctors shed light on the same.
Also Read: Osteoporosis: Causes, Symptoms, What Food Items To Eat And Avoid
What Is Osteoporosis?
Osteoporosis is a condition associated with weakened and brittle bones. It occurs when there is a significant drop in the bone mineral density and bone mass, which leads to change in the structure and strength of the bones, increasing the risk of fractures.
Currently, osteoporosis is said to account for more than 20 crore cases worldwide. A recent report by the International Osteoporosis Foundation suggested that 1 in 3 women over the age of 50 years and 1 in 5 men will experience osteoporotic fractures in their lifetime. Because the condition has no clinical manifestations until there is a fracture, it remains a greatly under-diagnosed and under-treated health condition in several countries.
Although during the early stages, there are no visible signs of osteoporosis, when the bones weaken, certain symptoms may showcase, including:
- Back pain
- Loss of height over time
- A stooped posture
- Easily breakable bones
Nutrient Deficiencies That Increase Your Risk Of Osteoporosis
According to Dr Gurdeep Avinash Ratra, Consultant-Orthopaedics, Manipal Hospital, Gurugram, nutrient deficiencies that increase osteoporosis risk include calcium, vitamin D, vitamin K, and magnesium. She added, “While insufficient calcium weakens bone structure, a lack of vitamin D impairs calcium absorption.” In addition, vitamin K is essential for bone mineralization, and magnesium influences bone strength, he noted further.
Speaking with the OnlyMyHealth team, Dr Mayank Vijayvargiya, Consultant Orthopedics, Joint Replacement, Complex Trauma and Reconstruction, PD Hinduja Hospital and Medical Research Center, Mahim, said, “The daily calcium requirement is an intake of at least 1000 mg/day.”
“While we can achieve this through a healthy diet, sometimes dietary sources are insufficient or poorly tolerated, and, in those situations, pharmacological calcium supplementation could be useful,” he added.
When it comes to vitamin D, a total of 80–90% of the nutrient is obtained from cutaneous synthesis after sunlight exposure, and 10–20%, from a limited number of foods.
Moreover, protein intake is also crucial for bone health.
“Approximately 50% of bone volume and about a third of bone mass is composed of proteins. Osteoarthritis (ESCEO) recommends a dietary protein intake of 1.0–1.2 g/kg body weight/day, with at least 20–25 g of high-quality protein at each main meal,” Dr Vijayvargiya shared.
Also Read: Osteoporosis In Women After Menopause: All You Need To Know About
Other Risk Factors To Consider
Some of the common risk factors for osteoporosis include:
- Low calcium intake, which contributes to diminished bone density, early bone loss and an increased risk of fractures
- Eating disorders, which severely restrict food intake and weakens bone in both men and women
- Medical problems, such as celiac disease, Inflammatory Bowel Disease (IBD), kidney or liver disease, cancer, multiple myeloma, and rheumatoid arthritis
- A sedentary lifestyle
- Excessive alcohol consumption
- Tobacco use
Age and gender are also some of the biggest risk factors of osteoporosis. According to a systematic review involving 86 studies, it was established that the prevalence of osteoporosis in the world was reported to be 18.3. The review also shared that the prevalence of osteoporosis in women of the world was reported to be 23.1, whereas the prevalence of osteoporosis among men of the world was found to be 11.7.
How To Achieve Optimum Levels Of Nutrients
Here’s how you can increase your nutrient levels for healthy bones:
Calcium: Consume dairy, fortified foods, and leafy greens
Vitamin D: Get sunlight exposure or take supplements (under the guidelines of a doctor or dietician) and eat fatty fish
Vitamin K: Include green leafy vegetables and broccoli in your diet
Magnesium: Incorporate nuts, seeds, and whole grains to your diet
To reduce one’s risk of osteoporosis, Dr Ratra recommends maintaining a balanced diet rich in bone-healthy nutrients, engaging in weight-bearing exercises to strengthen bones, limiting alcohol and quitting smoking.
In addition, regular check-ups and screening are to be conducted to identify and manage risk factors, followed by medications or supplements for those at high risk.
This World Osteoporosis Day, let’s make it our goal to improve our nutrition to promote bone health and boost overall well-being.
