Osteopenia and osteoporosis affect many Indians. Learn causes, risks, and the role of calcium and Vitamin D.
Osteopenia.
Shockingly, according to a large-scale study, 50% of Indian adults show early signs of bone loss, with one in five people may actually be suffering from osteoporosis, meaning their bones are so weak that even a minor fall or simple movement can cause a fragility fracture, the most common clinical sign of osteoporosis. The statistics may seem extreme, but they reflect years of silent neglect. We don't realise our bone health is deteriorating until we start having pain, changes in posture, or a fracture that happened from something that should not have caused it.
The first twenty to thirty years are when bones reach their peak strength and maximum density. This is when we build our peak bone mass, a process that continues up to about age 30. After that, bone density starts to decline gradually, and over time, the body may slowly begin to lose more bone than it builds.
What we are really lacking in our diets
Calcium is the primary mineral that builds the structure of our bones and Vitamin D helps the body absorb and utilize it. If we lack adequate levels of either, the system ends up breaking down. India has plenty of sunshine, yet a majority of the population is Vitamin D-deficient. Long office hours, pollution blocking UVB rays exposure, or the simple fact that people don't go out in the sun are to blame. Combined with increasing reliance on refined carbohydrates and processed foods, we might be consuming a diet that fills the belly but may lack nutrients that don’t fill the bones.
This is where nutritional supplementation may be considered. It's about providing your body with everything modern lifestyle often takes away. It can help support the nutrient intake your body needs but does not get from food and prepare your bones for a stronger life. Shelcal is a commonly recommended calcium supplement by healthcare practitioners. While it isn’t a replacement for a balanced diet or an active lifestyle, it serves as additional support.
Activities like walking, running, or resistance exercises help support the body in maintaining bone health. The less you move, the faster you lose strength. Maintaining muscle strength is important too, as muscles support joints, help prevent fractures, and decrease the risk of falling.
Calcium is more important for women
Women, in general, may be more prone to low levels of calcium over time. As estrogen level, a female hormone, declines, the body may absorb less calcium from food and to compensate, calcium is broken down from the bones, making them brittle at a faster rate. When dietary intake is not sufficient, healthcare practitioners may suggest supplements to help support overall bone strength and long-term skeletal health.
Source: https://share.google/3dmwsFFvpyBZfDsMn
Babhulkar S, Seth S. Prevalence of osteoporosis in India: an observation of 31238 adults. Int J Res Orthop 2021;7:362-8.
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