October 20 is marked as World Osteoporosis Day and the aim is to raise awareness on the prevention, diagnosis and treatment of the disease.
Osteoporosis currently affects about 50 million Indians but most cases go undiagnosed and undetected.
According to the studies conducted among women in India across the country, it is estimated that among the 230 million Indians expected to be over the age of 50 years, 46 million are women with osteoporosis.
The disease weakens bones making them porous that even mild stress like bending may lead to a fracture.
Numerous factors could be responsible for the condition, including ageing, genetics, arthritis, sedentary lifestyle and deficiency of calcium and vitamin D.
Here's a list of foods that you can include in your diet, to nurse your bones to good health!
You need sufficient calcium to strengthen your bones and vitamin D to help your body absorb calcium.
Good sources of calcium include, milk, cheese and other dairy foods, green leafy vegetables, such as broccoli, cabbage and okra, soya beans, tofu, nuts, bread and anything made with fortified flour and even fish where you eat the bones.
Good sources of vitamin D include, oily fish, such as salmon and sardines mackerel, eggs, fortified fat spreads and fortified breakfast cereals.
In addition, having a diet rich in protein may also help strengthen the bones. Gorge on nuts, legumes and soy if you're looking for a protein-rich diet.
Along with a healthy diet, exercise helps build stronger bones. Whether its strength training or weight exercises, they will help improve bone and muscle strength in the long run.
