Its World Osteoporosis Day. This year, it’s all about awareness towards the condition. Osteoporosis affects the bones, they become weak and fragile, making them snap easily. According to International Osteoporosis Foundation, women are more susceptible to this problem.

One in three women and one in five men aged above fifty have greater changes of getting osteoporosis.

The Foundation aims to raise awareness about the risk factors and preventive methods this year. In keeping with that, here are some ways to keep your bones healthy and break – free.


A healthy diet is the basis to overcome anything. Calcium, vitamin D and proteins are essential to keep bones and muscles healthy. Some foods that help prevent osteoporosis include:

  1. Dairy items like milk and yoghurt have calcium, proteins, vitamin D, B and E, in addition to other minerals like magnesium and zinc. They also help with symptoms of menopause in older women (which causes bones to become fragile), thus effectively strengthening the skeletal system.
  2. Vegetables like cabbage, beans, beets, red peppers, okra, tomatoes and potatoes are great to keep bones healthy. Add green vegetables like kale, spinach, broccoli and Brussel sprouts; you’ve got the perfect diet. Fruits like bananas, apples, oranges, strawberries and nuts like almonds are just cherry on the top. Vegetables and fruits have lots of vitamins, minerals and proteins, which are good for repairing bone damage and keeping them strong.
  3. Fish has a lot of calcium and is ideal to prevent osteoporosis. Salmon, mackerel, tuna and sardines are good choices. Eggs are rich in Vitamin D, E, K as well as proteins and calcium. They fortify the bones.
  4. Other foods that help prevent osteoporosis are olive oil, Bengal gram (chola), soy beans, blueberries and foods with omega 3 fats.


Our lifestyle choices also have an effect. Smoking increases the risk of brittle bones by 29 percent.  Risk also increases with intake of lot of alcohol. Keep away from them and maintain a healthy BMI to reduce the chances of getting osteoporosis. Exercising for at least 20 minutes every day is a good idea. It can be anything from a brisk walk to a vigorous exercise like swimming or even yoga. This can help keeps the bones healthy. Exercise also makes sure that your hormones are all properly secreted, so that their improper levels don’t affect the bones adversely. Also, going out in the early morning sun to get Vitamin D is beneficial.

Osteoporosis is a common disorder. However, it takes just a rich and varied diet, plus exercise to beat the odds and stay healthy.

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