Osteoporosis is a bone disease that develops when bone mineral density and bone mass decrease. Osteoporosis is a “silent” disease because you typically do not have symptoms, and you may not even know you have the disease until you break a bone.
Lifestyle changes to prevent Osteoporosis
Healthy balanced diet
The food that we eat affects bone health and therefore there are certain nutrients that we should take to prevent osteoporosis
Lifestyle changes to prevent Osteoporosis
Healthy balanced diet
The food that we eat affects bone health and therefore there are certain nutrients that we should take to prevent osteoporosis
- Calcium – The daily requirement of Calcium is an intake of at least 1000 mg/day. We can achieve this by adhering to a diet consisting of leafy green vegetables, dried fruit, tofu and dairy products, such as milk, cheese and yoghurt. However, sometimes dietary sources are insufficient or poorly tolerated, and, in those situations, calcium supplementation could be useful.
- Vitamin D- A total of 80–90% of vitamin D is obtained from cutaneous synthesis after sunlight exposure, and 10–20%, from a limited number of foods. Adequate sunlight exposure is essential to prevent Vitamin D deficiency. Good dietary sources of vitamin D include: fish, red meat, liver, egg yolks, fortified foods, such as most fat spreads and some breakfast cereals and dietary supplements
- Other minerals like Potassium and Magnesium, which is found in most whole foods, such as green leafy vegetables, legumes and nuts are also essential. Those who consume more processed food (more refined grains, sugars and fats) have lower levels of magnesium.
- Protein intake -It is also essential for bone health. Approximately 50% of bone volume and about a third of bone mass is composed of proteins. 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.
- Dairy products are the main food sources providing bone-beneficial nutrients, such as calcium, phosphorus and magnesium and these elements play a pivotal role in bone healthy structure. Dairy products are also a source of protein, vitamin B-12, zinc, potassium and riboflavin.
Exercise regularly
- Low Impact Weight Bearing Exercises- Doing 30 minutes of low-impact weight-bearing activities like walking, stationary cycling, dancing, brisk walking at least 5-6 times a week is recommended to keep your bones healthy. Aquatic therapy or water-based exercises benefit patients who cannot tolerate land-based exercises. Pilates, tai chi, and yoga help boost your balance and flexibility.
- High Impact Weight Bearing Exercises- Avoid high-impact exercises like running, jogging, and jumping as they may increase pain and the risk of osteoporotic fracture.
- Resistance Exercises- Resistance exercise like press-ups, weightlifting or using weight equipment at a gym strengthens bone and muscles.
Limit Alcohol, Smoking, and Caffeine
Studies recommend that
a) Drinking alcohol in moderation or not at all, as it appears to block the body’s ability to regenerate and strengthen bones.
b) Avoiding smoke or quitting smoking as research shows tobacco use can increase the risk of bone fractures.
c) Limiting caffeine, which may interfere with bone metabolism and calcium absorption if consumed in larger amounts.
(Author: Dr. Mayank Vijayvargiya, Consultant Orthopedics, Joint Replacement, complex trauma and reconstruction, P. D. Hinduja Hospital & Medical Research Centre, Mahim)
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