- By Priyanka Munshi
- Sat, 26 Oct 2024 09:44 AM (IST)
- Source:JND
Osteoporosis is one of the most dangerous and common bone diseases, making bones weak, brittle, and more prone to fractures, particularly in older adults. This condition develops gradually and often goes unnoticed until a bone fracture occurs, especially in the spine, wrist, or hip. Maintaining bone health is essential for preventing osteoporosis, and it starts with a diet rich in calcium, including foods like dairy products, leafy greens, almonds, and fortified cereals, which are crucial for building and maintaining strong bones.
Vitamin D also plays a significant role in aiding calcium absorption. You can obtain it from foods like fatty fish (salmon, mackerel), eggs, and fortified milk, and our bodies naturally produce it through sunlight exposure. A well-balanced diet that includes these nutrients can help prevent bone loss, reduce fracture risk, and support overall bone density.
In a conversation with Jagran English, Dr. Saravanan Manoharan, Senior Consultant at Orthopaedics, MGM Healthcare, discussed osteoporosis, its symptoms, and the best foods for bone health. According to Dr. Manoharan, osteoporosis weakens bones, making them susceptible to fractures, particularly in the hips, spine, and wrists. Factors such as aging, hormonal changes, and poor nutrition contribute to significant bone loss. Insufficient calcium, vitamin D, and lack of physical activity can increase the risk of osteoporosis. Prevention involves regular bone density screenings and adopting a healthy lifestyle, including a diet rich in calcium and vitamin D, along with exercises to strengthen bones and lower fracture risk.
This poses a major health burden in India, affecting an estimated 6 crore people, with 80% of cases being women. Approximately 23% of children, 37% of the elderly, and 18% of adults in India suffer from osteoporosis. Often called the "silent disease," osteoporosis typically progresses without noticeable symptoms until a fracture occurs. By the time bones have weakened significantly, various issues may arise, impacting an individual’s daily life. Dr. Manoharan highlights that common problems include back pain due to vertebrae fractures or collapse, loss of height, hip, wrist, and spine fractures, weakened grip strength, and reduced overall mobility.
Nutrition plays a vital role in maintaining strong bones. Here are essential nutrients to help prevent osteoporosis and improve bone health:
1. Calcium-Rich Foods
Calcium is crucial for bone health, and individuals should aim for 1,000-1,200 mg per day. Good sources include dairy products (milk, yogurt, cheese), leafy green vegetables, plant-based milk (almond, soy), and tofu.
2. Vitamin D Intake
Vitamin D is necessary for effective calcium absorption. Foods rich in Vitamin D include fatty fish and egg yolks.
3. Magnesium
Magnesium supports bone structure and helps the body process calcium. Top sources include nuts and seeds, legumes, leafy green vegetables, and whole grains.
4. Vitamin K
Vitamin K aids in calcium binding to bones and plays a key role in bone formation. Leafy greens (spinach, broccoli, Brussels sprouts) and dairy products are good sources.
5. Protein
Protein is essential for bone repair and strength, as around 50% of bone structure consists of protein. Sources include meats (chicken, turkey), fish, eggs, legumes, beans, and lentils.
6. Omega-3 Fatty Acids
Omega-3s have anti-inflammatory properties that may help increase bone density, particularly in aging populations. They can be found in fatty fish, flaxseeds, chia seeds, and walnuts.
7. Potassium
Potassium helps neutralize bone-depleting acids and preserve calcium in bones. High-potassium foods include bananas, potatoes, sweet potatoes, avocados, and tomatoes.
Finally, regular exercise and physical activity are crucial. Staying active is essential for maintaining strong bones because "mobility is life, and life is mobility."