How to Avoid Osteoporosis

Osteoporosis means porous bones. Its a disease in which bones progressively lose their density leading to a fracture.

The most common bones susceptible to a fracture are hip, wrist, shoulder and vertebrae.



  • Genetics,
  • Lack of Exercise
  • Insufficient Calcium and Vitamin D intake
  • Inadequate weight
  • Underlying inflammatory disease like Rheumatoid Arthritis, Inflammatory bowel disease
  • Premature Menopause ( menopause before the age of 40) etc.
  • Trauma as an adult like bone fracture
  • Alcoholism and smoking
  • Insufficient exposure to sunlight

Remember underweight people are more prone to osteoporosis than overweight .

How to avoid


Calcium is necessary for the  presence of healthy bones where alcohol is the rival. Alcohol impedes the absorption of Calcium by interfering with pancreas and its function of absorbing the calcium and Vitamin D. It also has harmful effects on the liver which has an important role in the activation of Vitamin D necessary for the uptake of calcium by the bones.

Alcohol also causes irregular periods leading to a decrease in estrogen. Estrogen deficiency results in loss of bone mass and if you’re already in the menopausal period, it adds to the bone loss you’re already having.

Alcoholics frequently suffer from thiamine deficiency and dehydration. If saline is given to a patient with its deficiency , it can lead to Wernicke’s Korsakoff’s Syndrome involving severe brain damage and in most of the cases death.


The importance of diet in osteoporosis is of ultimate importance. Poor nutrition is the leading cause of osteoporosis worldwide.

Include yogurt into your diet : Yogurt is the best source for the absorption of dietry calcium. The Calcium in the yogurt provides fastest absorption than any food you’re having. Also, yogurt is loaded with probiotics which improve gut flora and aid in proper digestion.

Avoid Spicy Food : Avoid too Spicy food as it causes stress on the stomach cells to release more acid which destroys calcium in the food.

Avoid Sodas/ Carbonated beverages; Avoid Sodas and fizzy drinks as they are loaded with phosphoric acid which is detrimental to the bone health. Also they are loaded with sugar whose acidic nature causes more osteoporotic bone loss.


If you’re weighing less than 127 pounds or if your  BMI is less than 17, you are on an increased risk for osteoporosis. Regardless of that, if you lose weight during the late perimenopause and first few years after menopause you are more susceptible to bone damage.

Weight loss is necessary in overweight people as it puts more stress on the joints.





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