Osteoporosis is a potentially serious condition when bones become weak and brittle over time. It is most commonly seen in older adults but can develop much earlier due to lifestyle, unhealthy eating, and a lack of awareness.
In India, where calcium-poor diets and sedentary lifestyles are the norm, the threat is even greater. The good news is that osteoporosis is preventable with conscious, consistent effort.
With a proper diet, active lifestyle and routine check-ups, you can take care of your bones from birth until you die. Let’s look at practical steps to beat this condition.
What is Osteoporosis
Before we can discuss prevention, we need to understand what is osteoporosis. It means “porous bones,” and it occurs due to bone density and strength loss. There are no early symptoms of the condition, so prevention is key.
It is more common among older adults, particularly women, after menopause, but increasingly, men and even younger adults in India are being diagnosed because of unhealthy dietary and lifestyle practices.
Why Prevention is Key
Osteoporosis weakens bones and hampers mobility, independence and quality of life. Brittle bones can result in fractures, especially in the spine and hips, which can lead to prolonged hospitalisation and other issues.
However, you can do much about this by stepping up early and making bone-friendly lifestyle changes.
The Best Ways to Avoid Osteoporosis
Here’s how to best alter your lifestyle and diet starting today to help protect your bones for life.
1. Prioritise Calcium-Rich Foods
Calcium is essential for strong bones. Indo diets are often deficient in this mineral, especially among people who shun dairy.
Foods like milk, curd, paneer, ragi, sesame seeds, and leafy greens like spinach help bridge the gap. Lactose-intolerant people may choose calcium-fortified plant milks and tofu.
2. Don’t Neglect Vitamin D
Your body needs Vitamin D to absorb calcium. A brief exposure to morning sunlight of about 15–20 minutes helps maintain healthy levels.
Eggs, mushrooms, and fortified foods are excellent dietary sources for people who don’t get plenty of sun. Your doctor may suggest supplements if needed.
3. Stay Physically Active
Regular physical activity is one of the best defences against bone loss. A brisk walk, a dance, or even climbing down stairs will help to strengthen bones naturally.
And even resistance training and yoga can bolster muscle strength and balance to combat falls and injuries.
4. Maintain a Healthy Weight
Being underweight may raise the risk of bone loss and fractures. You could maintain a healthy BMI, and a balanced diet centred on complex carbohydrates, lean proteins, and good fats.
Steer clear of radical diets and ensure you get your daily nutrients.
5. Quit Smoking and Limit Alcohol
Using tobacco and drinking too much Alcohol are known to speed up the loss of bone. Smoking impairs your body’s ability to absorb calcium, and Alcohol affects the metabolism of vitamin D.
Cutting back or quitting these habits improves your overall health and your bones.
6. Include Enough Protein in Your Meals
Protein protects bone density and muscle strength. Plenty of eggs, chicken, nuts, and dairy in your diet provide your bones with the nutrition needed to regenerate. Balance is essential—too little and too much protein can adversely affect bone health, mainly when calcium intake is low.
7. Rethink Your Beverages
Some drinks, like fizzy drinks and colas, are high in phosphates, which are adaptable and can limit calcium absorption from foods.
Switching to buttermilk, fresh lime water, coconut water, or similar drinks is preferred. Choose calcium-fortified beverages whenever you can.
8. Keep an Eye on Medications
Some medications taken over a long period may thin them, including corticosteroids or anti-seizure drugs.
If you take any of those medications, talk to your healthcare provider about monitoring your bone health or taking preventive supplements.
9. Monitor Hormonal Health
Low levels of hormones — particularly testosterone in men and oestrogen in women — can weaken bones.
If you are experiencing symptoms like fatigue, mood changes, or decreased muscle mass, getting a hormone panel is worth ruling out other imbalances that may impact bone strength.
10. Schedule Regular Bone Density Tests
A DEXA scan is a quick, painless method for measuring bone strength. It’s especially recommended for people over 50, with a family history of osteoporosis, or who have had frequent fractures.
That’s when timely action can be taken before bones become too weak.
Final Thoughts
Osteoporosis prevention is all about small, no-fuss lifestyle decisions — eating well, exercising and focusing on bone health. It’s never too soon to begin, and all those little efforts accumulate.
With regular check-ups and mindful choices, you can lower that risk and maintain mobility and independence as you age. Remember that strong bones aren’t made in a day, but strong bones are made for a lifetime — and it starts with prevention. For expert advice, you can consult the best orthopedic surgeon in Hyderabad.
