Last Updated: 24th July, 2022

Osteoporosis, which typically means porous bones, is a disease within which the density and quality of bone are reduced. As bones become more and more porous and fragile, the danger of a fracture is greatly magnified. The loss of bone happens taciturnly and progressively. Typically, there aren’t any symptoms till the primary fracture happens.

About fifty million individuals in India have osteoporosis (porous bones). You’ll avoid and delay the onset of osteoporosis and risk of fractures by enhancing your bone strength. Osteoporosis develops when the bone density decreases. The body reabsorbs additional bone tissue and produces less to interchange it.

What Is Osteoporosis?

Bone consists of tissue and mineral. In osteoporosis, there’s loss of both mineral and tissue. Osteoporosis weakens the bone and leads to frequent fractures (breaks) within the bones.

For adequate bone health, it’s necessary to eat a diet which is rich enough in nutrients that helps in building and maintaining healthy bones.

What Are The Essential Nutrients For Healthy Bones?

Vitamin D, Calcium, micro-nutrients and proteins are compulsory for maintaining healthy bones and reducing the chance of osteoporosis. Incorporate foods rich in these nutrients to keep up adequate bone health.

Calcium

• Bone acts as a reservoir for maintaining calcium levels within the blood, that is important for healthy nerve and muscle functions.
• Demands are significantly higher throughout the fast period of growth in teenagers.
  Calcium enriched foods like milk, cheese, dried figs, yogurt, broccoli, green vegetables, almonds and curd.

Vitamin D

• Vitamin D helps in calcium absorption from food within the intestine and ensures correct renewal and mineralization of bone.
• Vitamin D is formed within the skin once it’s exposed to UV-B rays in sunlight.
• Start to get 10-20 minutes of exposure to sunlight for your exposed skin (face, hands and arms) outside in the peak daylight hours (ideally before 10 AM and after 2 PM) daily, without any kind of sunscreen skin care products or creams whatsoever.
• Vitamin D enriched foods include egg, milk and oily fish.

Protein

• Low protein interferes with the procedure of building bone mass (during the childhood) and preservation of bone mass (in older age).
• Protein under-nutrition additionally results in reduced muscle mass and strength in seniors, that could be a risk factor for falls.
• Protein-rich foods enriched dairy farm products, meat, fish, poultry, lentils, beans and edible nuts.

Micro-Nutrients

Some micro-nutrients are essential for maintaining healthy bones. These include:

• Vitamin K: Found in leafed green vegetables, spinach, cabbage and kale, liver, some fermented cheeses, and dried fruits.
• Magnesium: Found in leafy green vegetables, legumes, nuts, seeds, unrefined grains, fish and dried fruits.
• Zinc: Found in lean meat, poultry, whole grain cereals, pulses, legumes and dried fruits.
• Carotenoids: Found in several vegetables, as well as in leafed green vegetables, carrots and red peppers.

Complications Of Osteoporosis

Bone fractures, notably within the spine or hip, are the foremost serious complications of osteoporosis. Hip fractures usually are caused by a fall and may lead to disability and even an accrued risk of death within the primary year right after the injury.

In some cases, spinal fractures will occur, although you haven’t fallen. The bones that compose your spine (vertebrae) will weaken to the point of crumbling, which might lead to back pain, lost height and a stooped forward posture.

Prevention Of Osteoporosis

Proper nutrition and routine exercise are vital to maintaining healthy bones throughout your life.