Tips to Manage Osteoporosis

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Osteoporosis is when bones become weak and fragile and more likely to fracture. It is a severe health issue affecting millions across the globe.

It is repeatedly known as a silent condition because individuals may not know they have it until they suffer a breakage in their bones in reality.

The building of healthy and strong bones is a central element in preventing osteoporosis. While physical activity and genetics play a crucial part, nutrition is a vital factor that can be managed and optimised.

Nutrition and bone health 

Grasping the interplay between diet and the body’s skeletal system is vital to knowing completely about bone health. Nutritional strategies designed to prevent and manage osteoporosis extend beyond the popularly known calcium and vitamin D suggestions.

It involves a complete approach that that monitors at nutrient intake, overall dietary pattens, and lifestyle adjustments to assure that the supported throughout one’s life. 

Bone protective diet 

The fundamental of a bone-protective diet is, not surprisingly, calcium. This mineral is the main building block of bone tissue. Adults usually require about 1,000 mg of calcium every day, which increases to 1,200 mg for women above 50 and men above 70. 

Dairy products are filled with calcium, but those who avoid dairy, there are multiple other options. Leafy green vegetables like bok choy, kale and broccoli, are great plant-based sources. Fortified foods, including plant-based milks, certain cereals, and juices also assist fill calcium quota.

Tips to manage osteoporosis

Alter Your Diet 

Extra refined sugars and starches, increase insulin levels can worsen the condition. The one of the best diet in known as the “low glycemic index” diet. Glycemic index is a measure of how rapidly food converts into sugar in the bloodstream. 

Low glycemic index foods will not increase blood sugar or insulin levels instantly and contain lean proteins, vegetables, beans and good fats (olives, nuts, fish, fish oils, olive oil, avocados). 

Remain Physically Fit 

Yoga and pilates can increase strength, flexibility and balance. Nevertheless, particular positions may not be safe for people with osteoporosis or those at high risk of broken bones.

For instance: Exercises which you need to bend forward may elevate the chance of breaking a bone in the spine. A physical therapist may able to assist you learn which exercises are appropriate and safe for you. 

Dealing with osteoporosis varies partly on how much mass you attained in your youth. Hence consciously consider these tips to manage with the pain for dealing with osteoporosis.

Vitamin D

Vitamin D is also important ; devoid of it, calcium cannot be adequately absorbed by the body. The suggested daily allowance is between 600 to 800 IU for most adults, however it can differ on individual factors. 

While sunlight is an incredible natural source of vitamin D, dietary sources include fortified foods, fatty fish like mackerel and salmon, and, if necessary, supplements under a doctor’s supervision.

Thus, these two nutrients do not work separately. A good, bone-healthy diet is complete and balanced, providing a multitude of nutrients. 

For example, vitamin K and magnesium are crucial for bone health and are found in seeds, nuts, and green leafy vegetables. Foods that are high in Omega-3 fatty acids, like walnuts and flaxseeds, have been revealed to support bone density too. 

Vitamin D allows the mineralisation of newly structured osteoid tissue in bone and plays a crucial role in muscle function. It assists the body absorb, retain and utilise calcium. Sunlight activates vitamin D generation in the body, and dietary sources include fortified food like orange juice, milk and breakfast cereals. Elevate your fibre intake. 

Limit These Things

High consumption of caffeine, sodium, and alcohol can have harmful effects on bone health by blocking calcium absorption and increasing excretion.

Maintaining equilibrium is key; enjoying these substances in moderation while prioritising nutrient-dense foods can assist in managing bone density and overall well-being.

Oral Bisphosphonates

Bisphosphonates are the most extensively used osteoporosis medications and consist of alendronate (Fosamax), a liquid or pill taken either daily or weekly, risedronate ( Actonel), and ibandronate (Bonivia), a daily or monthly pill.

These medications are formulated to prevent fractures in the hips, spine and wrists among people with irregular bone loss. Nevertheless, Boniva has only been proven to lower spinal fractures. 

These pills can create heartburn and upset stomachs; henceforth, they must be taken on an empty stomach. You can’t eat anything between 30 and 60 minutes after taking them, based on the medicine.

Snacks and Smaller Meal

When considering snacks and smaller meal components, dried fruits can be an excellent choice for bone health. Few dried fruits, such as figs and prunes, provide multiple nutrients that support bone density, including potassium, calcium, and vitamin K. Including these in one’s diet can be effective and practical in contributing to the everyday nutrient needs for bone health management.


Correct fluid intake is vital for all bodily functions, including those that keep bones healthy. Switching to water or herbal teas from high-sugar beverages is advantageous not only for bone health but also for general well-being.

Meal Planning

Meal planning can greatly help in managing a diet beneficial to bone health. By preparing snacks and meals in advance, individuals are more probably to consume a balanced intake of nutrients and avoid nutrient-poor and processed food. 


Osteoporosis can be frightening. However, it is not inevitable. A diet rich in Vitamin D and calcium, coupled with a multitude of other bone-friendly nutrients, is essential for maintaining and building strong bones.


1. Can you regain lost bone density?

Medical therapies can efficiently neutralise the decline in bone density, providing options to decelerate, sustain or potentially increase your bone density. Your healthcare provider may suggest particular medications to prevent or address bone loss, with some even helping in the restoration of bone density.

2. Is yoga good for osteoporosis?

Yoga can be greatly beneficial for people with osteoporosis. A study conducted in 2009 highlighted that practising yoga can increase bone density if done correctly and consistently. Yoga also increases flexibility and balance, which can prevent falls and, henceforth, prevent fractures.


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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