Balanced nutrition, regular exercise, vitamin D and healthy lifestyle habits are essential to prevent osteoporosis and fractures, says Narayana Hospital expert.
Kolkata: Strong bones are not built by drinking milk alone. While calcium remains important, maintaining healthy bones requires a combination of balanced nutrition, regular physical activity, adequate sunlight exposure and healthy lifestyle habits, according to Dr. Sourav Saha, Consultant – Orthopaedic & Joint Replacement Surgery at Narayana Hospital, Barasat.
Dr. Saha explained that vitamin D helps the body absorb calcium, while protein, magnesium, phosphorus and vitamin K also play vital roles in maintaining bone strength and density. Instead of depending only on milk, people should include dairy products, leafy green vegetables, lentils, beans, nuts, seeds, whole grains, eggs and fish in their daily diet.
He further highlighted that bone health begins early in life, with peak bone mass generally achieved by the late twenties or early thirties. Developing healthy eating habits, engaging in weight-bearing exercises and spending time outdoors for natural vitamin D during childhood and early adulthood can significantly reduce the risk of age-related bone loss.
The expert also warned that osteoporosis is not limited to women. Although postmenopausal women are at greater risk, men can also develop the condition due to ageing, smoking, excessive alcohol consumption, long-term steroid use, nutritional deficiencies or chronic illnesses. Since osteoporosis often remains undetected until a fracture occurs after a minor fall, it is commonly referred to as a “silent disease.”
Dr. Saha advised regular weight-bearing and muscle-strengthening exercises such as brisk walking, stair climbing, dancing, jogging and resistance training. He also recommended avoiding tobacco, limiting alcohol intake, maintaining a healthy weight and seeking medical advice before taking calcium supplements. Individuals with a family history of osteoporosis or other risk factors should consider a Bone Mineral Density (BMD) test for early detection.
He concluded that there is no single “superfood” for healthy bones. Lifelong healthy habits, including a balanced diet, regular exercise, adequate vitamin D and timely medical guidance, remain the most effective way to maintain strong bones and reduce the risk of fractures.
