Osteoporosis often develops silently, weakening your bones over the years until a small fall or even a sudden movement can cause a fracture. The good news is that strong bones are not just a matter of genetics—they’re the result of consistent, healthy habits that you can start at any age.
As Dr. Abhijit Sen, orthopedic and sports medicine specialist in Kolkata, explains, prevention is always better than cure when it comes to bone health. Here are a few simple yet effective ways to keep your bones strong and reduce your risk of osteoporosis.
1. Move Every Day
Weight-bearing exercises such as walking, jogging, or climbing stairs help your body build and maintain bone density. Strength training and yoga also improve balance and posture, reducing the risk of falls and fractures as you age.
2. Eat a Bone-Friendly Diet
Calcium and Vitamin D are essential for bone formation. Include dairy products, leafy greens, almonds, sesame seeds, and fish like salmon in your meals. Sunlight is your natural source of Vitamin D—just 15 minutes of early-morning exposure can make a difference.
3. Watch Your Lifestyle
Avoid smoking and limit alcohol intake, as both can accelerate bone loss. Try to maintain a healthy body weight; being underweight increases the risk of fragile bones.
4. Get Regular Check-Ups
If you have a family history of osteoporosis, are over 40, or experience chronic joint pain, schedule a bone density test (DEXA scan). Early screening can help identify bone loss before symptoms appear.
5. Balance and Fall Prevention
Simple balance exercises—like standing on one foot or using a stability ball—can strengthen the muscles that protect your bones from injury.
Strong bones are built through everyday choices. By adopting these simple habits today, you can prevent osteoporosis before it starts and stay active, confident, and pain-free in the years ahead.
For personalized guidance on bone health or to schedule a consultation, contact Dr. Abhijit Sen, Orthopaedic Surgeon, Kolkata.
