Thinning Bones? Are you doing anything for it?

by Priyanka Joshi | May 15, 2018 Views :

Peak bone density is reached at approximately 25 years of age and it is important to build strong bones by this age, so that the bones will remain strong later in life. Osteoporosis occurs when there is an imbalance between new bone formation and old bone resorption.

It is a fact that women are more prone to Osteoporosis than men. The common causes are:

·         Hormonal Imbalance

·         Menopause

·         Certain medical conditions

·         Vitamin and Mineral Deficiencies

·         Sedentary lifestyle

·         Excessive alcohol consumption

The first stage of bone loss is called Osteopenia where in the bone loss can be reversed with strict intervention. Typically there are no symptoms in the early Osteopenia stage of bone loss. If the condition continues it precipitates Osteoporosis with certain signs and symptoms that include:

·         Back pain

·         Bone pain

·         A stooped posture

·         Loss of height over time

·         Bone fracture

Remember that whatever the stage of bone loss you are in, you can always improve the conditions.

Prevention is better than cure!

Good nutrition and regular exercise are essential for keeping your bones healthy throughout your life

1 in 2 women over 50 experience an osteoporosis related fracture in their lifetime and this is alarming!

Make sure you take adequate amount of calcium.

Calcium is very crucial for formation of the structure of bone. Supplementation is recommended when it is difficult to meet the requirements through diet.

Calcium Requirements in Women:

18 - 40 years: 600 mg/ day

40 – 50 years: 1000 mg/day

>50 years: 1200 mg

Food Sources:

·         Dairy - milk, cheese, and yogurt

·         Green leafy vegetables

·         Fish with soft bones

·         Fortified Foods


We Say: Taking adequate amounts of calcium daily will help in reducing the fracture risk.

It is important to note that body can absorb not more than 600 mg of calcium at a time. Opt for highly bioavailable forms of calcium such as Calcium Citrate Malate, Calcium Phosphate which truly help in osteoblastic activities.

The best way may be to take one tablet with breakfast and another with dinner.

Phosphorus, Magnesium and Zinc are equally important as they give the density to the bone and helps in the bone structure

Get more sun shine Vitamin!

Vitamin D plays a key role, as it helps the body absorb maximum amount of calcium from intestine. Sunlight is necessary so the body can create the required amounts of Vitamin D3.  It helps in maintaining the bones healthy and improves muscle performance. Almost every Indian has vitamin D3 deficiency. Degree of Deficiency determines the dosage of Vitamin D3.

We Say: Supplement 5000 IU Vitamin D3 in case of deficiency (<30mg/dl). Once the levels are in normal range a daily supplementation of 800 IU – 1000 IU is the recommended. It is necessary to check the vitamin D3 levels before supplementation.

What about Vitamin K?

Vitamin K is a fat soluble vitamin, plays a key role in improving bone health and help prevent bone loss. Specifically, Vitamin K2 MK7 helps transport the blood calcium to the deposition sites i.e. bones and teeth.

The first stage of bone loss is called Osteopenia where in the bone loss can be reversed with strict intervention. If the condition continues it precipitates Osteoporosis which is non reversible!

We Say: Check if your supplement has Vitamin K2-7 as it directs calcium to the right deposition sites, prevents calcium accumulation in the blood vessels and reduces the risk of atherosclerosis.

Supplement Recommendation: Vitrovea Triple Calcium supplies the bioavailable form of Calcium along with the Vitamins and minerals. 1 serving meets up the RDA requirement of Calcium!

Your bones too need exercise!

Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start but it is very important to start exercise from a very young age, so you manage to build up strong bones and maintain them during your whole life. Exercise will not only help in maintaining the bone mass, it will also improve balance plus body mass density and reduce the possibility of fall in later age.

We Say:  It is necessary to combine strength training exercises with weight-bearing and balance exercises. Strength training helps strengthen muscles and bones; Weight bearing exercises affects your legs, hips and lower spine. Balance exercises reduces the risk of fall as you age. It is recommended to exercise at least 30 to 60 minutes 3 times per week. Post-menopausal women are more prone to develop osteoporosis; thus, they need to exercise regularly – if possible on a daily basis.

You need to assess yourself for any of the related symptoms. If you do not know where you stand then

·         Visit your health care professional who can evaluate you for the risk factors

·         Get your DEXA (Dual Energy X-ray Absorptiometry) scan done which is a full proof method for knowing the bone density

·         Do not forget to check serum calcium and vitamin d3 levels   


Don’t wait until you break a bone to find out you have osteoporosis!

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