Prevent osteoporosis: Boost your calcium and Vitamin D levels, exercise regularly

Osteoporosis symptoms: Osteoporosis can progress without noticeable symptoms. It is only after a fracture occurs that many patients realise they have it, say experts (Image: Canva)

Your bones serve as the structural foundation for your body, which  supports your muscles and protects vital organs. As you grow older, taking care of your bones becomes more important than ever. They also enable movement and flexibility, allowing you to perform everyday activities with ease. Without proper care, however, the risk of osteoporosis, a condition that weakens bones and makes them more prone to fractures, becomes a real concern.

Over time, bones can become more fragile, increasing the risk of conditions like osteoporosis, says Dr Dhananjay Parab, Ortho and Knee Replacement Surgeon, Zynova Shalby Hospital, Mumbai. “Osteoporosis is marked by the weakening of bones, making them more prone to fractures even with minimal trauma. While the process is natural to some degree with age, poor lifestyle choices, nutritional deficiencies, menopause, and lack of physical activity can accelerate it,” he adds.

Osteoporosis can progress without noticeable symptoms. “It is only after a fracture occurs that many patients realise they have it. The key to prevention is understanding its risk factors and adopting lifestyle changes early," warns Dr Parab.

Also read | Early signs of osteoporosis: 6 symptoms of low bone density that you must not ignore

Tips for preventing osteoporosis:

To ensure strong and healthy bones, it's essential to adopt a lifestyle that nurtures bone health. Dr Parab suggests the following steps to help prevent osteoporosis:

• Get enough calcium: Calcium is vital for maintaining bone strength. Include calcium-rich foods like dairy products, leafy greens, nuts, and seeds in your diet.

• Boost Vitamin D intake: Vitamin D helps the body absorb calcium. Try to get at least 15 minutes of sunlight each day, or consume foods like fatty fish, eggs, and fortified cereals.

• Exercise regularly: Physical activity strengthens bones. Weight-bearing exercises like walking, running, swimming, or even yoga help maintain bone density.

• Quit smoking and limit alcohol: Smoking and excessive alcohol consumption both accelerate bone loss. Quitting these habits significantly improves bone health.

• Maintain a healthy weight: Carrying excess weight puts strain on bones and joints. Maintaining a healthy weight helps reduce the pressure on your bones, especially in areas like the hips and spine.

• Schedule regular checkups: Regular medical checkups can help detect any signs of osteoporosis early. This gives you the chance to take preventive measures before the condition worsens.