6 steps to combat osteoporosis and live happily ever after


A must read for women and men of all ages.

Osteoporosis is a condition of fragile bone with an increased susceptibility to fracture.
Osteoporosis weakens bone and increases risk of bones breaking. Bone mass (bone density) decreases after 35 years of age, and bone loss occurs more rapidly in women after menopause.

Alarming data : Osteoporosis is estimated to affect 200 million women worldwide – approximately one-tenth of women aged 60, one-fifth of women aged 70, two-fifths of women aged 80 and two-thirds of women aged 90. Most fractures occur in forearm, humerus, hip and spine.

Worldwide, 1 in 3 women over age 50 will experience osteoporotic fractures, as will 1 in 5 men aged over 50. Both Women and Men are affected though more women than men.

Population at risk :

Women with Amenorrhea or absence of regular menstrual cycle.
Post-menopausal women
Elderly men
Women under the treatment of Breast Cancer
People with Hyperthyroidism
People under medication for elevating thyroid levels.

How would you know if you have osteoporosis?

Typiwhatsappy, there are no symptoms in the early stages. But once your bones have been weakened by osteoporosis, you may have signs and symptoms that include:

Back pain, caused by a fractured or collapsed vertebra
Loss of height over time
A stooped posture
A bone fracture that occurs much more easily than expected

Who are the contributors:

Estrogen levels: The reduction of estrogen levels in women at menopause is one of the strongest risk factors for developing osteoporosis. Men experience a gradual reduction in testosterone levels as they age. Treatments for prostate cancer that reduce testosterone levels in men and treatments for breast cancer that reduce estrogen levels in women are likely to accelerate bone loss.

Role of thyroid: Hyperactive Thyroid or taking too much thyroid medication due to underactive thyroid medication causes bone loss from osteoporosis.

Let’s look at the 6 steps you can take to combat this condition which is affecting millions of women and men across the world:

1. Get yourself assessed: A confirmed result can be obtained by BMD test and DXA scan. Please visit your doctor if you fall in the risk category. Your doctor will perform a physical examination and can advise BMD (Bone Mineral Density) test or DXA scan.

Lifestyle changes in your control to prevent osteoporosis:

2. Exercise: Start exercising early. Peak bone mass is attained at 20. and regular exercise during childhood and adolescence when bones are developing. Convincing evidence indicates that physical activity, particularly activity that maintains or increases muscle strength, coordination and balance as important determinants of propensity for falling, is beneficial in prevention of osteoporotic fractures. In addition, regular lifetime weight-bearing activities, especially in modes that include impacts on bones and are done in vigorous fashion, increase peak bone mass in youth and help to maintain bone mass in later life.

3. Eat right: Have a Diet rich in Calcium – Milk, Cheese, Curd, Spinach, Rajma, Chole, Almonds etc. Vitamin D aids in absorption of Calcium.

Vit D can be obtained naturally by 20 mins of exposure to Sunlight 2 -3 times per week. I would recommend natural ways to get the recommended dosage of all minerals. In India, owing to it’s latitudinal positioning, exposure to sunlight between the hours of 11 a.m. and 2 p.m. will promote vitamin D production in the skin year round. However, Calcium supplementation is recommended for post menopausal women. Please meet with your doctor to get recommended dosage of Calcium and Vit D supplements for your age.

Have a diet rich in protein. This will help reduce muscle atrophy which gives additional support to your bones. Studies have also shown that women with sufficient intake of Protein had better bone health.

4. Maintain weight in the BMI range of 18 to 23. 23 is the upper limit of BMI recommended for Indians. Being underweight weakens bones. Here is the formula to calculate your BMI:
Weight in Kgs
BMI = —————–
(Height in meters)2
So if you weigh 60 kgs at 165 cm(1.65 meter). Your BMI is
——– = 22

5. Reduce smoking: Significantly low Bone Density has been observed in smoking population. Smoking has been shown to affect the BMD(Bone Mineral Density) of men more than women. The reduction should be done with a goal to eventually quit smoking to get maximal benefit towards bone preservation.

6. Limit Alcohol Intake: Moderate alcohol intake ( 14 gms of pure alcohol or 1 drink per day) is not thought to be harmful to bone though has not been proven conclusively by research.

However, chronic alcohol abuse is detrimental to bone health, with one of the mechanisms being a direct toxic effect on bone forming cells. Research has shown that women between the ages of 67 and 90 who consumed an average of more than 3 ounces or 85 gms of alcohol per day (the equivalent of six drinks) had greater bone loss than women who had minimal alcohol intake. Alcohol abuse particularly during adolescence and young adulthood has a dramatic negative affect on bone health.

Treatments available:

Newer and advanced treatments are available for osteoporosis. This should not be neglected and meet with your doctor immediately if you suspect yourself of having osteoporosis or you fall in the risk category.

Share to help women and men in your lives.


1. Data : https://www.iofbonehealth.org/facts-statistics#category-25
2. Assessment : https://www.ncbi.nlm.nih.gov/pubmed/17507727
3. Protein and bone loss http://onlinelibrary.wiley.com/doi/10.1359/jbmr.2000.15.12.2504/full
4. Alcohol and bone loss : https://pubs.niaaa.nih.gov/publications/arh26-4/292-298.htm[/vc_column_text][/vc_column][/vc_row]


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