Nutrition key to strong bones for a healthy future: PAU experts

Osteoporosis, or “porous bones”, is a condition where bones lose their strength, become thinner and can break easily, say experts.

According to the experts, women are more prone to the condition as compared to men and those suffering from osteoporosis may break their bones even with small accidents, such as slipping while working, or falling while carrying water or lifting heavy loads.

The disease is called the “silent thief” because it steals bone strength slowly and quietly, without showing any symptoms in the beginning. The experts say the damage is already severe by the time pain or fractures appear.

“Osteoporosis usually begins after the age of 40 years. Women are at higher risk because their bones are naturally smaller and lighter than men. The risk increases further after menopause (45-50 years), when estrogen decreases,” says Poonam Bakhetia from the Department of Food and Nutrition, College of Community Science, Punjab Agricultural University (PAU).

Khushpreet Kaur from the same department says women in rural areas are more vulnerable to osteoporosis as they often neglect their diet even as they feed the family. She points out rural women often don’t eat fruits and vegetables due to economic reasons. They generally indulge in heavy household and farm work without proper nutrition, she adds.

The experts add that bones are the storage bank of calcium and if the diet does not provide enough calcium, the body pulls it from bones, making them hollow.

According to them, vitamin D is equally important as it helps the body absorb and use calcium properly. Without these two nutrients, bones can’t remain strong, the experts say. For calcium, the experts recommend dairy products such as milk, yogurt and cheese, fortified foods such as plant milks, cereals and orange juice, and leafy greens, including kale and broccoli.

They say additional excellent sources of calcium include canned fish with soft bones, such as sardines and salmon, sesame seeds, almonds and tofu.

The experts add that sunlight is an excellent and “free” source of vitamin D, and sitting out early in the morning for 20 to 30 minutes with face, arms and legs exposed helps the body make vitamin D naturally.

They recommend foods such as fatty fish, including salmon, mackerel, herring and tuna, and fish liver oils, especially cod liver oil with small amounts of egg yolks, beef liver and UV-exposed mushrooms.

Experts say many dairy and plant milks, cereals, and orange juices are also fortified to boost their vitamin D content.