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How To Prevent Osteoporosis?

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Osteoporosis is a common bone problem after the age of 50. As per research 1 in 3 women and 1 in 5 men from the age of 50 suffers from it.

What is osteoporosis?

In osteoporosis, your bones become weak. Which can easily break by a little bit of strain, like after a fall or while coughing or sneezing.

Bones are frequently in the renewal process to fulfill the requirement of calcium. When you are young old bones break down and new bones start forming, this process is called “bone remolding”. Till the age of 20 bones are in the renewal process and get bone mass. bone remolding process gets slower and stops completely till the age of 30. 

At the age of 40 breaking down of bone gets faster than the formation of bone, hence bone mass is reduced. After menopause, the process of breaking down the bones occurs at double speed. 

The spine, wrists, and hips are the most affected joints. 

Osteoporotic bones

Risk factor

  • Women are more prone than men.
  • A lower level of estrogen after menopause can cause it.
  • As older you grow, chances of getting osteoporosis are high
  • If you have hyperthyroid you are at high risk.
  • Low calcium level in the body increases the chances of fracture.
  • If you are underweight, your bones are weak and make you prone to the disease.
  • Some drugs like corticosteroids make your bones fragile. Long-term use of steroids can cause fractures and other side effects on your body.
  • Diseases like cancer, Rheumatoid Arthritis, Inflammatory bowel disease, celiac disease are more contributes to osteoporosis.


Osteoporosis is a silent disease, most of the time it doesn’t show any symptoms and causes a sudden fracture to your bone.

In some cases, you find your height is reducing. your posture can bend or limp in walking if your hips are affected. You can experience pain in the affected joint or spine. 

You may experience breathing difficulty and pain while breathing if your ribs are affected.


In the case of women bone density test (Dexa scan) shows T score is less than -2.5 your physician can advise you medicine to avoid the risk of fracture.

Treatment of osteoporosis includes calcium and vitamin D doses. And in severe cases, your physician can prescribe you Inj Denosumab at six months intervals.


Calcium – To keep your bones healthy you need to take a calcium-rich diet.

The daily requirement of calcium between the ages of 18 to 50 is 1000 milligrams. It increases to 1200 milligrams per day when women cross 50 and in men after 70 years of age.

As we all know, milk is the best source of calcium, which is easily available and affordable too. A glass of milk gives you 300 mg of calcium. 

Along with milk and milk products, drumsticks, broccoli, green leafy vegetables, tofu, sardines, crabs and salmon are the rich sources of calcium.

Vitamin D – Vitamin D helps your body to absorb calcium and makes your bones more healthy.

The daily requirement of vitamin D is 600 international units (IU) till the age of 70, and after that, it reaches 800 international units. 

Sun rays are the natural source of vitamin D, which is easily available for all. But remember, if you have to take a sunbath use early morning sun rays and before the sunsets only. As midday sun rays are harmful to your skin.

Also, you get vitamin D from milk, salmon and cod liver oil.

Exercise – Exercise is an immense part of a healthy life, as well as healthy bones. 

When you exercise daily, the bone loss process slows down and helps to increase bone mass. 

You can do walking, gyming, aerobics or swimming for better bone health, at least 30 minutes a day.

Lifestyle changes – Take a healthy diet, avoid fast food. Reduce alcohol intake, avoid smoking and stop tobacco consumption completely. 


  • Osteoporosis is a disease of bones, in which your bones become fragile and prone to fracture.
  • For prevention, take a calcium and vitamin D-rich diet. Practice daily exercise to make your bones healthier.
  • If you or a family member is suffering from osteoporosis, avoid slippery or light color flooring. Keep floors dry.
  • Keep the outside area of your premises properly enlightened. 
  • Use non-slippery shoes while walking.

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