Osteoporosis is a condition in which the bones become fragile and brittle, leading to a higher risk of fractures (breaks or cracks) than in normal bone.

Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, leading to a loss of bone thickness (bone mass or density). As a result, bones become thinner and less dense, so that even a minor bump or accident can cause serious fractures. These are known as fragility or minimal trauma fractures.

Any bone can be affected by osteoporosis, but the most common sites are bones in the hip, spine, wrist, ribs, pelvis and upper arm. Osteoporosis usually has no signs or symptoms until a fracture happens - this is why osteoporosis is often called the 'silent disease'.

Fractures due to osteoporosis (osteoporotic fractures) can lead to changes in posture (eg developing a stoop or Dowager's hump in your back), muscle weakness, loss of height and bone deformity of the spine. Fractures can lead to chronic pain, disability, loss of independence and even premature death.

1. Exercise Regularly

2. Avoid Smoking or Eating Tobacco

3. Avoid Drinking Alcohol

4. Take a diet rich in Calcium and Vitamin D

In case of Women, 50 years is considered as the mean age of Menopause. In case of early menopause, 1500 mg of calcium and 400 I.U. of Vitamin D should be considered as daily requirement from that age onwards.

Cereals & Pulses                             (milligrams per 100 g)

Bajra                                                50 mg.

Ragi                                                 330 mg

Wheat Flour, whole                         50 mg

Wheat Flour, refined                       20 mg

Rice (raw or parboiled)                   10 mg

Rice (Flakes or puffed)                   20 mg

Soyabeen                                        240 mg

Dal                                                   160 mg

Blackgram dal (Udad dal)                200 mg

Cauliflower                               140 mg

Fenugreek (Methi)                   470 mg

Spinach (Palak)                       60 mg

Ladies Fingers                         90 mg

Beetroot                                   200 mg

Cabbage                                   80 mg

Figs (Anjeer)                            60 mg

Grapes (Blue)                          30 mg

Dates (Khajoor)                       70 mg

Orange                                     50 mg

Raisins                                     100 mg

Apple                                        10 mg

Banana                                     10 mg

Papaya                                      10 mg

Almonds                                   230 mg

Groundnuts                              50 mg

Pistachio (Pista)                      140 mg

Milk, Cow's                               120 mg

Milk, Buffalo's                           210 mg

Curds, from Cow's milk           120 mg

Cheese                                    790 mg

Milk powder, skimmed            1370 mg

milk powder whole                  910 mg

Egg yolk                                   50

Liver (Chicken, calf)                70

Butter                                       35

Cheese                                    12- 15

Milk                                           0.3 - 4

Fifteen minutes of sun each day is enough to make and store all the Vitamin D you need. However in old age, the ability of the skin to make Vitamin D decreases. Such persons will need to fulfill their daily requirement from diet or Vitamin D supplement.

• to have an effect on bone, exercise needs to be REGULAR and FAIRLY

 VIGOROUS. Doing a VARIETY of different exercises is best because it exercises

 bone in different ways. SHORT, INTENSE BURSTS of exercise

 (e.g. 15 minutes lifting weights or very brisk walking) is probably better for

 bones than a leisurely one hour walk.

• 2 short exercise sessions (20 minutes) separated by 8 hours is better for

 bone, than one long session

• Activities that promote muscle strength, balance and co-ordination, help to

 prevent falls. Pilates, gentle yoga and Tai Chi are all good activities to help

 prevent falls.

If you already have osteoporosis and have had fractures, it’s good to ask a

doctor or physiotherapist before starting an exercise program.

• start with a basic strengthening program

• join a falls prevention class

• if you have had a fracture

- avoid jarring, twisting or jumping movements

- avoid abrupt or sudden high impact movements

- avoid abdominal (stomach) curl ups

- avoid forward bending from the waist

- avoid heavy lifting