Make your bones strong with these expert-approved tips to reduce osteoporosis risk

How to make your bones strong: Ensure sufficient intake of calcium and vitamin D. Calcium-rich foods such as dairy products, leafy greens, and fortified foods support bone density (Image: Canva)

Osteoporosis occurs when more bone is lost than replaced, weakening bones. This condition, often termed a ‘silent disease’ by the National Institutes of Aging, can lead to easy fractures, typically in the hip, spine, or wrist. In osteoporosis, bones resemble a honeycomb, with smaller walls and larger spaces between them. This structural change weakens bones, making them more prone to breakage.

Further, the National Institutes of Aging state that in severe osteoporosis cases, a simple cough or minor bump can cause a fracture. Recovery from these fractures is challenging, often resulting in persistent pain. Also, Osteoporosis affects approximately one in five women over 50, and one in 20 men. Women of White and Asian descent are at a higher risk of developing osteoporosis.

To combat osteoporosis, you must focus on awareness and preventive measures, stresses Dr Kirthi Paladugu, Senior Consultant Joint Replacement & Arthroscopy Surgeon at Yashoda Hospitals, Hyderabad. She adds, "First, ensure adequate calcium and vitamin D intake. Include calcium-rich foods such as dairy products, leafy greens, and fortified foods in your diet. Vitamin D, vital for calcium absorption, can be obtained from sunlight, fatty fish, and supplements."

Dr Paladugu suggests the following strategies and lifestyle tweaks to boost your bone health and beat the osteoporosis risk:

Build bone health from within:  A balanced diet provides the foundation for strong and healthy bones. Ensure sufficient intake of calcium and vitamin D. Calcium-rich foods such as dairy products, leafy greens, and fortified foods support bone density. Vitamin D, essential for calcium absorption, can be obtained from sunlight, fatty fish, and supplements.

Move more for bone health: Practice regular weight-bearing and muscle-strengthening exercises. Activities like walking, jogging, and resistance training stimulate bone formation and improve balance, reducing the risk of falls and fractures. Aim for at least 30 minutes of exercise most days to promote bone strength.

Follow healthy habits: Avoiding smoking and excessive alcohol consumption is crucial to maintain bone health. Smoking impairs calcium absorption and decreases bone mass, while excessive alcohol interferes with bone formation. By making healthy lifestyle choices, you can protect your bones and reduce the risk of osteoporosis.

Monitor bone health: If you are at high risk of osteoporosis, medical treatments such as bisphosphonates or hormone replacement therapy may be necessary. Regular bone density tests, known as DEXA scans, help monitor bone health and guide treatment decisions. Consult with your doctor for personalised strategies to manage osteoporosis risk effectively.