Osteoporosis is a condition that weakens bones, making them fragile and more prone to fractures. It is like a silent disease because it progresses without any symptoms until a fracture occurs.
As per journal Bone Research, women have a 30% to 50% lifetime risk of osteoporotic fractures, whereas men have a 15% to 30% risk.
It is important to note that there are steps you can take to prevent osteoporosis and keep your bones strong and healthy.
Ensure Enough Calcium For Your Body
Calcium is an important mineral for bone health. Make sure you're getting an adequate amount of calcium in your diet through sources like dairy products, leafy greens, almonds, and fortified foods. The National Institute for Health suggests aiming for about 1000-1300 mg of calcium daily, depending on your age and gender.
Also read: How To Prevent Osteoporosis After Menopause, As Per Expert
Vitamin D
“Vitamin D plays a key role in calcium absorption. Spend some time in the sun, as your body can produce vitamin D when your skin is exposed to sunlight. Also, include foods rich in vitamin D in your diet, such as fatty fish (salmon, mackerel), egg yolks, and fortified cereals,” said Dr Rahul Gupta, ORTHOPAEDICS, APOLLO 24|7.
Regular Exercise
Weight-bearing exercises like walking, jogging, dancing, and weightlifting help build and maintain bone density. Centers for Disease Control and Prevention recommends at least 150 minutes of weight-bearing exercise most days of the week.
Limit Alcohol and Quit Smoking
As per Dr Lepakshi Dasari, Consultant Gynaecologist and Laparoscopic Surgeon, Yashoda Hospitals, Hyderabad, excessive alcohol consumption and smoking can weaken bones. Limit alcohol intake to moderate levels and consider quitting smoking altogether.
Balanced Diet
Ensure a balanced diet that includes adequate protein, fruits, vegetables, and whole grains. These provide essential nutrients for overall health, including bone health.
Limit Caffeine and Soda
According to Journal Nutrients, high caffeine and soda consumption may interfere with calcium absorption. Moderation is key; limit your intake of these beverages.
Regular Checkups
Regular checkups with your doctor can help assess your risk of osteoporosis and guide prevention strategies. They may recommend bone density tests if you are at higher risk.
Medications
In some cases, your doctor may prescribe medications to strengthen bones if you are at high risk of osteoporosis. Follow your healthcare provider's guidance on medication use.
Maintain a Healthy Lifestyle
Overall health is interconnected with bone health. Maintain a healthy weight, manage stress, and get adequate sleep to support your bone health.
If you have osteoporosis, your doctor may advise you to have regular bone density examinations. These tests can help identify early signs of bone loss and allow your doctor to start treatment as soon as possible. If you have osteoporosis, your doctor may prescribe medicine to reduce the disease's progression.
Also read: 5 Yoga Asanas For Osteoporosis
Osteoporosis prevention is a lifelong commitment. Start these habits early and continue them throughout your life to keep your bones strong and reduce the risk of fractures.
Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for a thorough diagnosis and treatment.
