How does calcium and vitamin D prevent osteoporosis? Important things Indian women must know!

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

Osteoporosis is defined as "porous bones." Although your bones are quite strong, they are made up of living tissue that is constantly breaking down and rebuilding. Until your early twenties, this process happens at a fast pace. However, as you become older, this process slows down. We are told that we need enough calcium and vitamin D for healthy bones, do you know how does calcium and vitamin D prevent osteoporosis?

The old bone tissue might degrade more quickly than it can be replaced, as you age. This can make your bones more porous and weak, leading to osteoporosis which causes bones to become weak and brittle, making them susceptible to fractures from a fall or even minor stresses or impacts.

Keeping your diet healthy and balanced is the main key to combat osteoporosis and calcium and vitamin D prevent osteoporosis.You might have seen your elders pointing out the benefits of drinking milk everyday. And they were quite right about it as milk is rich in calcium. This calcium helps you strengthen your bones. One must reach their daily calcium requirements that is approx 1000 mg of calcium each and every day. Whereas postmenopausal women as well as people of age of 70 and above need a calcium intake of 1300 mg per day. 

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Now, as you know your daily calcium requirements, it's time to know how you can fulfil these? The richest source of calcium are dairy products, but other than that there are many other sources of calcium intake like spinach, almonds, beans and lentils, leafy greens. Those who prefer non-veg can go for sardines and salmon which are great sources of calcium. 

Because it aids in the body's absorption of calcium, vitamin D is essential for increasing bone density. Therefore, obtaining enough vitamin D is just as crucial as getting enough calcium. The majority of our vitamin D originates from the sun, and there are recommendations for how much safe sun exposure is required to make enough vitamin D based on your skin type, location, and season. Other foods that are high in vitamin D are available for you to add to your meal. There are many different foods, including avocado, broccoli, fish, cheese, eggs, and mushrooms.

As you now understand now that how calcium and vitamin D prevent osteoporosis, you should try including them in your diet. There are various calcium and vitamin D supplements available to cope with this in addition to diets and meals. Because of this, maintaining a balanced diet is crucial. But remember to consult with your doctor before taking any supplement. Furthermore, osteoporosis symptoms and indicators should never be disregarded. Ask your doctor for advice on osteoporosis prevention.