Adequate calcium, vitamin D intake essential for bone health

DR Abhishek Samuel, an associate professor at Christian Medical College, Ludhiana, and advisor at orthopaedic and mobility aids division, Leeford Healthcare, talks to Manav Mander about the growing epidemic of osteoporosis and how to handle it effectively.

Osteoporosis, often dubbed a ‘silent epidemic’, affects around 6 crore Indians—80% women. What makes women more vulnerable?

Hormonal changes, autoimmune tendencies, body structure and lifestyle factors make women more prone to osteoporosis. Indian women are at an even higher risk due to early menopause and multiple pregnancies, which cause a sharp drop in oestrogen and accelerate bone loss. Women naturally have smaller joints, thinner bones and less cartilage that further reduce cushioning and support, increasing the risk of wear and tear over time. Additionally, sedentary lifestyle, poor calcium and vitamin D intake and autoimmune conditions like rheumatoid arthritis compound the risk, making bone health a vital priority for women.

What early stages of the condition should one watch out for?

Most patients remain asymptomatic to the condition, however, as bones weaken, signs may include back pain from spinal fractures, loss of height, a stooped posture or bones that break more easily than expected. In advanced cases, bones can become so fragile that fractures occur spontaneously or from minor incidents such as a simple fall, bending, lifting or even coughing.

Which category of women are more at risk?

Women most at risk include those over the age of 60 or post-menopause. They must undergo regular screening. Risk also increases for women with a family history of osteoporosis, or those having a history of long-term use of steroids and psychiatric medications. Additionally, women going through unexplained weight or height loss, or chronic calcium and vitamin D deficiencies must consider preventive measures as soon as possible.

What lifestyle and dietary modifications can help women prevent the onset of osteoporosis?

Adequate calcium and vitamin D intake is essential for bone health, as calcium strengthens bones, while vitamin D ensures proper absorption. Calcium-rich foods include eggs, dairy products and leafy vegetables, while vitamin D can be obtained from sunlight exposure and foods such as oily fish, red meat, liver, egg yolks and fortified products, with supplements recommended when needed. Regular weight-bearing and muscle-strengthening exercises, such as walking, yoga or resistance training, further support bone mass, improve flexibility and balance and reduce the risk of falls and fractures. Posture corrector belts play a vital role in helping women with early-stage osteoporosis stay mobile and supported as they manage their condition and workout to maintain bone health.

How can women in the early stages of the condition maintain mobility and support bone health?

While lifestyle changes like dietary modifications are vital, most women need additional support in the early stages. Here, orthopaedic and mobility supports, often overlooked, can make a subtle yet significant impact. For instance, knee supports and wraps offer compression and support that enhance stability during activities like walking, running, jumping etc. Similarly, for those with chronic back pain, lumbo sacral belts can offer significant relief. While these tools don’t treat the underlying condition, they provide targeted support to the different parts of the body.

Hormones play a crucial role in the onset of osteoporosis. How does this impact young girls?

Some young women have low bone density, putting them at a higher risk. Maintaining a nutritionally rich diet, exercising regularly, prioritising sleep and managing stress can help maintain healthy hormone levels.