Osteoporosis is often called the “silent disease” because most people do not know they have it until they suffer a fracture. It develops slowly over many years and often goes undetected until a bone breaks from a minor fall or even a sneeze. While it’s more common in older adults, especially post-menopausal women, it can affect anyone. But the good news is—it’s preventable with the right lifestyle and medical care.

What is osteoporosis and why it matters

Osteoporosis means “porous bones”. It is a medical condition where bone density and strength decrease, making bones weak and more likely to break. It affects the spine, hips, and wrists most commonly, but can involve any bone.

A person with osteoporosis may not feel any pain or discomfort until a fracture happens. But once it does, it can lead to chronic pain, disability, loss of mobility, and emotional distress, especially in older adults who become dependent on others after an injury.

In India, osteoporosis is a growing concern due to changing lifestyles, poor nutrition, lack of physical activity, and low awareness. According to studies, around 20–25 million Indians are affected by osteoporosis, with women more vulnerable due to hormonal changes post-menopause.

How osteoporosis creeps in silently

Many people lose bone mass slowly as they age, and it often goes unnoticed because:

• There are no early symptoms

• Bone loss does not cause pain initially

• Bone weakening is not visible externally

The first signs may appear as:

• A sudden fracture from a simple action

• Loss of height or a stooped posture

• Back pain due to spinal fractures

By the time these symptoms appear, significant bone damage may already be done. That’s why early screening and preventive care are crucial.

Risk factors you should not ignore

Certain factors make a person more likely to develop osteoporosis. These include:

• Ageing: Especially after age 50

• Gender: Women are more prone than men

• Family history: Genetics can play a role

• Hormonal changes: Post-menopausal women lose estrogen, which protects bones

• Low calcium or vitamin D intake

• Sedentary lifestyle

• Smoking and alcohol abuse

• Use of steroids or certain medications for long periods

Knowing these risk factors can help you take timely steps to reduce your risk.

How to prevent osteoporosis: Build strong bones early

The most effective way to prevent osteoporosis is to build strong bones during childhood and early adulthood, and maintain bone health throughout life. Here’s how:

1. Eat a balanced, calcium-rich diet
   Include foods such as:

   • Dairy products (milk, cheese, curd)

   • Leafy green vegetables (spinach, kale)

   • Almonds, tofu, ragi, and sesame seeds

   • Fortified cereals and juices

2. Get enough vitamin D
   Vitamin D helps your body absorb calcium. Sunlight is the best natural source. Try to:

   • Get 15–20 minutes of sunlight daily

   • Include egg yolks, fish like salmon, and fortified foods

3. Engage in weight-bearing and muscle-strengthening exercises
   Activities such as:

   • Walking

   • Jogging

   • Climbing stairs

   • Yoga and Pilates

   • Light resistance training

   These exercises help stimulate bone formation and increase bone mass.

4. Avoid tobacco and limit alcohol
   Smoking and excess drinking interfere with bone building and increase your risk of fractures.

5. Maintain a healthy weight
   Being underweight can reduce bone density, while obesity can put extra stress on bones.

Importance of bone density tests

A simple and painless bone density test (DEXA scan) can detect bone loss early. Doctors recommend:

• Women over 65 and men over 70 should get tested

• People with risk factors should start earlier (after age 50 or even younger)

The results of this test help doctors assess your fracture risk and decide if you need preventive treatment.

When treatment becomes necessary

If your bone density is low or you’ve had a fracture, your doctor may prescribe:

• Calcium and vitamin D supplements

• Bisphosphonates: Drugs that slow bone loss

• Hormonal therapies like estrogen or raloxifene

• Denosumab or teriparatide for advanced cases

These anti-osteoporotic treatments can significantly reduce the risk of fractures, especially in the spine and hips.

Timely intervention can help maintain independence, reduce hospitalisations, and improve quality of life in older adults.

Osteoporosis in men: An overlooked reality

While osteoporosis is mostly associated with women, men are not immune. In fact, 1 in 5 men over 50 will suffer a fracture due to osteoporosis.

Men often remain undiagnosed because:

• The condition is perceived as a “women’s issue”

• Routine screening is less common in males

• Symptoms are ignored until severe

Men should also get evaluated if they have risk factors like low testosterone, alcohol abuse, or long-term steroid use.

What caregivers and families should know

If you’re taking care of an elderly parent or relative, be alert to signs of bone weakness. Encourage them to:

• Eat nutritious food

• Stay physically active

• Take supplements if prescribed

• Avoid slippery floors and sharp furniture edges to prevent falls

• Get regular checkups, especially after age 60

Fall-proofing the home environment can be a lifesaving step in reducing injury risk.

Government and public health measures in India

The Indian healthcare system is slowly recognising osteoporosis as a public health priority. Several hospitals now offer:

• Affordable bone density testing

• Osteoporosis awareness campaigns

• Dietary counselling for bone health

However, more outreach is needed in rural areas where awareness is still low and fractures go untreated.

Final takeaway: Don’t wait for a fracture to act

Osteoporosis is preventable and manageable. It doesn’t have to steal your mobility, independence, or peace of mind.

Start early with:

• A bone-friendly diet

• Regular physical activity

• Screening tests after 50

• Doctor-advised supplements or medications

The goal is simple: strong bones for a strong life. Don’t wait for a painful fracture to take osteoporosis seriously—take steps today to protect your bones tomorrow.

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