Bone health for all; no exceptions

A common misconception is that only women are affected by osteoporosis. Although it is true that women are more likely than men to develop osteoporosis, men can also be affected by this condition. In fact, research shows that about 8.5% of Indian men above the age of 50 suffer from osteoporosis.

Another popular myth surrounding osteoporosis is that it is a condition that affects only older people. But that is not true. Research shows that although the prevalence of osteoporosis is more in people above the age of 50, individuals in the age group of 30-50 were also diagnosed with this condition.

Being diagnosed with osteoporosis can be disappointing, but here’s something you need to know— the deterioration can be curbed. Although bone loss is irreversible, preventing further damage and ensuring that your bone health improves, is definitely in your control. Nutrition, physical activity and lifestyle choices play a key role in strengthening your bones.

How your plate impacts your bones

A well-balanced nutrition plan that adequately includes calcium, vitamin D and protein, along with essential micronutrients like iron, vitamin A, folate and zinc can help to avoid premature bone loss. This can be especially helpful for postmenopausal women and senior citizens. Research shows that consuming at least 1 g/kg of body weight of protein helps to prevent deterioration of bones.

Also, remember— it is possible to have a high protein vegetarian diet. Although it is believed by many that vegetarian food doesn’t have sufficient protein, there are many rich vegetarian sources of protein. This includes dairy products, tofu, lentils (dal), almonds, soya bean, chickpeas, kidney beans, black beans, hemp seeds, green peas, quinoa, oats, wild rice, nuts, chia seeds, pumpkin seeds, vegetables like broccoli, spinach, potatoes and fruits like guava, mulberries, bananas and blackberries.  Plan your meals in a way that helps you meet your daily quota of protein. Besides a vegetarian high protein diet, scientific supplements can also help to provide vital nutrients like vitamin D and calcium, and bridge any nutritional gaps in your diet. Consulting a nutritionist is a good idea to ensure your nutrient intake is appropriate and personalized to your needs.

In addition to balanced nutrition, regular physical exercises that include a combination of cardiovascular activity, strength training and exercises for mobility and flexibility can help to increase bone density.

Your bones are the framework of your body, the foundation on which your ability to move rests. To stay fit and active as we age, it is important that our bones are looked after right from the time we are kids. But, it’s never too late to take charge of your bone health… the right kind of nutritional support and lifestyle changes can empower you to live fully and make no bones about health, at any age!

Disclaimer: The information mentioned in this document is only suggestive /for patient education and shall not be considered as a substitute for doctor’s advice or recommendations from Abbott. Please consult your doctor for more information.