Barring a significant injury or fracture, we rarely tend to think about bone health. Yet, for women, particularly those who are middle-aged or older, this is a vital concern because of the risk of osteoporosis.

In 2013, it was estimated that there were 50 million Indians who were osteoporotic or having low bone mass. Some studies have found that the prevalence of osteoporosis could be as high as 42.5% in women over the age of 50.

Osteoporosis and health complications

Osteoporosis comes from the Latin for “porous bone”, and is a condition where bone tissue loses its density, and becomes weaker and more fragile. Such bones are easily susceptible to breaks, resulting in pain, disability and loss of functionality in everyday life.

Bones, which form the primary supporting framework of the body, grow from birth till our early twenties, which is the period of peak bone mass. Bone is an active tissue that undergoes regular replacement in conditions of health.

In osteoporosis, however, bone formation is outpaced by bone loss, leading to porosity or thinness of bone tissue and brittle bones. Such bones could easily be fractured even in the absence of significant trauma. Such fractures tend to reduce mobility and lead to increased hospitalization and dependence on others.

Why osteoporosis affects women more

Women are particular at risk for osteoporosis because they have lesser bone mass to start with. The geometry and structure of bone have also been increasingly recognized as important risk factors for fracture.

The risk of osteoporosis significantly rises during menopause because of the hormonal changes women undergo at the time. This is because estrogen plays a significant role in maintaining bone health, and the secretion of this hormone falls drastically during menopause.

The importance of protein and calcium in the diet

For some time now, awareness of the importance of calcium for bone health has been growing. Hence, women are advised to consume sufficient amounts of dairy, green leafy vegetables, soya products and nuts.

What many don’t realise is that sufficient levels of protein are just as important for strong bones. After all, protein makes up roughly 50% of bone volume and about one-third of its mass. Daily intake of protein is also necessary to provide the raw materials for bone formation. Unfortunately, research shows that the levels of dietary protein consumed by Indians are actually reducing.

For non-vegetarians chicken, fish and eggs are good sources of protein. For vegetarians, pulses are one of the primary sources of protein, along with dairy products. Daily intake of protein in at least two major meals of the day, particularly in healthy forms such as sambhar or dal is, therefore, vital.

The role of exercise and sunlight

Bone health also requires good muscle health. This makes it necessary to undertake moderate exercise as often as possible. A 45-minute walk six days a week as well as resistance training using the body weight, such as surya namaskaras, can go a long way to building muscles. Importantly, the body also requires Vitamin D to mobilize calcium for bone health. Hence, exposure to peak sunlight between 11am and 3 pm at least twice a week is also vital for bone health.

Osteoporosis can be a serious health problem that disrupts life and limits mobility, particularly for women. However, a healthy diet, rich in calcium and protein, together with exercise, can go a long way in maintaining bone health.