How to prevent osteoporosis in Indian women? Better ways you must know about!

Verified by Dr. Vaishali Sakpal Rane (MBBS, DGO Obstetrics and Gynaecology, DNB Obstetrics and Gynaecology)

If you are suffering from joint pain, you must be worried if this is osteoporosis and how to prevent osteoporosis effectively? There are often no warning signs or symptoms of osteoporosis, so most individuals are unaware they have it until a fracture occurs. Due to this, osteoporosis is frequently referred to as the "silent illness". Although some males are also afflicted, osteoporosis is most common in middle-aged and older women.

When oestrogen levels decline over time, osteoporosis risk might rise. The good news is that osteoporosis may occasionally be avoided. The better off you'll be in your 50s and beyond, the earlier you start maintaining the health of your bones. Both men and women should start to prevent osteoporosis at an early age by making sure that they:

• eat a diet rich in fresh fruit, vegetables, and whole grains that is balanced and nutritious.

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• consume foods high in calcium.
• take up enough vitamin D
• Don't smoke
• Limit your alcohol intake.
• reduce your caffeine intake
• frequent strength-training and weight-bearing exercises

Building and keeping strong, healthy bones depends on consuming a nutritious, balanced diet that includes a range of foods and a sufficient amount of calcium can also prevent osteoporosis. If your blood doesn't have enough calcium, your body will absorb calcium from your bones. Getting adequate calcium via your diet is crucial for maintaining bone density. Bone density is enhanced by calcium and vitamin D. The role of vitamin D in the body's ability to absorb calcium from food is crucial. Weight-bearing exercise promotes bone density and enhances balance, hence lowering the risk of falls. Quitting smoking, obtaining vitamin D from food and the sun, moderation in alcohol consumption, and a reduction in caffeinated beverages are some examples of possible lifestyle adjustments.

Age is one of the biggest risk factors for osteoporosis and breakage, thus it is never too late to get treatment if you have it. Treatment can stop bone deterioration and greatly decrease the probability of fractures. It is crucial that your doctor rules out any other illnesses, such as vitamin D insufficiency, that may contribute to osteoporosis.