Osteoporosis

20th October marks World Osteoporosis Day .Often ignored,

 people don’t realise that they have this disease until they suffer 

their first fracture. So on this day it’s important to have an 

understanding and awareness of this condition and also the 

measures to avert this ailment. Just maintaining a healthy 

lifestyle and consuming a rich balanced diet is enough to ward 

off this disease.

Have enough of calcium: Our body’s requirement of calcium 

can be met by consuming a diet rich in green leafy vegetables, 

fish and milk. Don’t forget to have a glass of milk everyday and 

other milk products like non-fat yoghurt and reduced-fat 

cheeses. These products will ensure that your bones remain 

strong and they receive enough nutrition. There are also 

nutrients which enhance the absorption of calcium. Magnesium 

helps with calcium metabolism and in transporting calcium in to 

bones and soft tissue. Vitamin C is another calcium enhancer.


Eat plenty of Green: Leafy green vegetables have ample 

amounts of calcium, plus the potassium and vitamin K that we 

need to block calcium loss from bones. Always have a full stock 

of broccoli, bok choy, kale, Swiss chard, and turnip greens.


Don’t shy away from the sun: Your daily requirement of Vitamin 

D can be created in the body with just 20 minutes of daily 

exposure to the sun. So don’t hide yourself from the sun and let 

your body absorb that essential vitamin. Vitamin D is vital for 

calcium being transformed into a usable form by increasing 

calcium absorption in the small intestines and retention by the 

kidneys.

Exercise right: The bone strength and density can only be built 

up properly if we make it a habit of exercising daily for at least 

30 minutes. Bones grow stronger with physical stress. For 

strong bones, weight training and resistance exercise is the 

best recommended exercise.

Avoid smoking and drinking:Drinking alcohol can make the 

bones weak and cause damage. People who smoke are not 

able to absorb as much dietary calcium as required which 

leads to a poor bone density. Smoking is again very harmful for 

women and they are at greater risk because smoking lowers 

the oestrogen levels.


Don’t let depression hover over you: When the mind is in a 

depressed state, the body produces a stress related hormone 

known as cortisol which saps minerals from bones. One study 

showed that women with clinical depression had lower bone 

densities in their hips and spines.So, in such a situation it’s 

preferable to consult a doctor to seek help.


Choose supplements: Both women and men need 1,000 mg of 

elemental calcium a day during mid-life. The need rises to 

1,500 to 2,000 mg daily after menopause in women and after 

age 65 in men. In case this requirement does not get fulfilled, 

supplements should be opted. It should be made sure that the 

supplement contains vitamin D, which facilitates the absorption 

of calcium.


Take preventive medication: In case a person already has 

several risk factors for developing osteoporosis, then taking 

certain medication can assist in prevention of the disease. This 

includes calcium and vitamin D supplements and also 

oestrogen therapy, hormone therapy.


Thus by being well informed and proactive about osteoporosis 

and being aware about the preventive measures you can save 

yourself and your family members from a lifetime of suffering 

and disability.