Maintaining strong and healthy bones is crucial for our overall well-being, yet it is often a topic overlooked until problems arise. Bone mineral density (BMD) plays a vital role in determining the strength of your bones and can be an early indicator of conditions, such as osteoporosis. To know how you can improve your bone density and prevent the risk of bone diseases, we spoke to Dr Amith Reddy P, Senior Consultant, Orthopaedic Surgeon, Yashoda Hospitals, Hyderabad.
What is Bone Mineral Density?
"Bone Mineral Density (BMD) is a critical measurement that assesses the amount of calcium and various minerals present in a specific area of the bone," said Dr Reddy. He said the test plays a crucial role in detecting osteoporosis and predicting the risk of bone fractures.
Dr Reddy emphasised the importance of early detection, stating that osteoporosis often remains asymptomatic until a minor injury results in a bone fracture. "Symptoms, such as generalised bone and joint pain, back and neck pain, and a curved or stooped spine may also indicate osteoporosis," he added.
Testing for Bone Health
According to a study published by the International Journal of Environmental Research and Public Health, India has a population of 61 million individuals affected by osteoporosis, with women comprising 80% of this group. Dr Reddy said that women over the age of 60 must undergo osteoporosis testing. "Even women under 60, who are at a higher risk should consider getting tested," he suggested.
Also Read: Bone Density Test For Osteoporosis: Know What It Is & When You Should Opt For It
"Although men experience a slower rate of bone density loss, they should also be aware of the potential of developing osteoporosis, especially older men, who are prone to bone fractures. Consulting a healthcare professional for testing and treatment is recommended in such cases," he stated.
How to Increase Bone Density?
To increase bone density, Dr Reddy advised adopting a bone-healthy diet and incorporating specific nutrients into daily meals. "Foods rich in calcium, vitamin D, vitamin C, vitamin K, and protein should be prioritised," he added.
"Calcium sources include milk, cheese, dairy products, green leafy vegetables (excluding spinach due to its high oxalate content), beans, tofu, and nuts," he suggested.
Fruits
"Fruits that are rich in vitamin C, such as oranges, bananas, plantains, prunes, grapefruits, strawberries, papaya, pineapples, and guavas, offer significant advantages for maintaining healthy bones," said Dr Reddy. "Moreover, it is advisable to include fruits abundant in vitamin K, such as figs, blueberries, raspberries, plums, and grapes, in your diet for optimal bone health," he added.
Meat
"Meat and fish are excellent sources of protein and calcium, contributing to improved bone health," said Dr Reddy.
Weight-Bearing Exercises
He recommended engaging in weight-bearing exercises like strength training, walking, jogging, and climbing stairs are highly beneficial.
Avoid Substances Use
Dr Reddy said, "Smoking and alcohol consumption should be avoided to promote optimal bone health."
Also Read: From Smoking To Stress: 7 Things Harming Your Bone Health
Recommended Daily Allowances
Dr Reddy emphasised the Recommended Daily Allowances (RDAs) for essential nutrients. "Women over 50 years should aim for 1,200 mg of calcium per day to mitigate bone loss after menopause," he said. He added that the RDA for protein is 0.8 gm/kg of body weight.
"For vitamin C, women should consume 75 mg/day, while men should aim for 90 mg," said Dr Reddy. He added that pregnant women are advised to increase their vitamin C intake to 120 mg/day. "Regarding vitamin K, adults aged 20 and older should aim for 122 µg (µ stands for micro) for women and 138 micrograms for men," said Dr Reddy.
[Disclaimer: This article is for informational purposes only. Consult your healthcare provider to get a thorough diagnosis and treatment as per your health needs.]
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