Four renowned doctors share some insights on caring for your bones.
Fighting Frailty: Nutritional Needs Of Menopausal Women
Dr Abhinibesh Chatterjee, MBBS, DGO, DNB, FRCOG (London); Diploma in Gyn Lap (Germany), FMAS; Icon of Laparoscopy Award 2024 (Economic Times).
After menopause, osteoporosis occurs when bone mass decreases more quickly than the body can replace it, leading to a net loss of bone strength. At 50, one in three women and one in five men will suffer a fracture in their remaining lifetime. In women over 45 years, osteoporosis accounts for more days spent in hospital than many other diseases, including diabetes, myocardial infarction (heart attack) and breast cancer.
Nutrition plays an important role for our seniors, as a component of broader efforts to ensure that high-risk individuals receive optimal treatment to prevent future fractures. Our bones are in a perpetual state of turnover throughout life. The most important nutrients for maintaining a healthy skeleton are calcium, vitamin D, protein, vitamin A, B vitamins, vitamin K, magnesium and zinc. As the body’s ability to absorb calcium declines with advancing age, adequate dietary intake of calcium, vitamin D and protein along with regular physical activity/ exercise three to five times per week is an essential component of effective bone care for older people.
Menopause is a critical point in a woman’s lifetime to discuss bone health with her primary care provider. Regardless of risk, women should take preventative action.
Kids And Bone Health
Dr Sanjay Marathe, MD DNB; Director Marathe Childcare Hospital; Director Colours Paediatric and Neonatal Intensive Care Hospital; ACVIP West Zone Member 2020-2022; Organizing Secretary Pedicon 18.
Ensuring that children receive the right nutrients is essential for supporting their bone structure and reducing the risk of future bonerelated issues.
Calcium is the most fundamental nutrient for bone health, serving as the primary building block of bones. A steady calcium intakes helps children develop strong, dense bones, crucial for reaching peak bone mass to prevent future fractures and osteoporosis. Dairy products, fortified plant-based milks, leafy greens, and almonds are good calcium sources.
However, calcium relies on vitamin D, which facilitates its absorption into the bloodstream. Without enough vitamin D, even adequate calcium intake is less effective. Sunlight is the best natural source of vitamin D, with fortified cereals, eggs, and fish like salmon also contributing.
Phosphorus works alongside calcium to form bones and teeth and is found in dairy, meat, and whole grains. Magnesium supports bone structure and calcium regulation, and foods like nuts, seeds, and leafy greens are rich in it. Additionally, vitamin K helps bind calcium to the bone matrix, ensuring proper bone density, and is available in leafy greens, broccoli, and some plant oils.
In conclusion, calcium, vitamin D, phosphorus, magnesium, vitamin K, and protein are essential nutrients that collectively support children’s bone health and development.
Lifestyle And Bone Health
Dr Dharmaraj S Yadav, Orthopaedic Surgeon, Arthroscopic Surgeon, Knee, Hip & Joint Replacement Surgeon in Navi Mumbai; Associated with Apollo Hospital, Kokilaben Dhirubhai Ambani Hospital, Terna Hospital.
Globally, osteoporosis accounts for 8.9 million fractures per year, yet treatment options remain only partially effective. Prevention through lifestyle and awareness is essential for managing bone health. Studies show that long-term physical activity, a balanced diet, and avoiding smoking have positive impacts on bone health. Smoking reduces bone mass and raises fracture risk, while alcohol, especially in excess, harms bone metabolism by reducing osteoblasts and increasing osteoclast activity.
Physical activity strengthens bones, increases or preserves bone mass, and reduces fall risk. Maintaining a healthy weight is crucial, as being underweight raises fracture risk, and weight loss often leads to bone loss if not supported by a balanced diet and exercise.
While high coffee intake (four cups daily) is linked to greater hip fracture risk, moderate coffee consumption may benefit postmenopausal women’s bones. Additionally, flavonoids in tea have been found to support bone metabolism, while high-sodium junk foods may harm bone health.
Calcium, vitamin D, exercise, and avoiding smoking and alcohol improve bone health. Overall, lifestyle changes, regular physical activity, and balanced nutrition play a key role in supporting skeletal health
Build Strength From Within
Dr Abhijit Kale, MBBS; MS Orthopaedic Consultant Spine Surgeon, Joint Replacement Surgeon; Professor at Lokmanya Tilak Municipal Medical College, Mumbai; Consultant Orthopaedics Surgeon at Saifee Hospital, Raheja Fortis Hosp, Mumbai and Clinic at Kohinoor Square, Dadar.
Globally, about one in five men over 50 will experience a fracture due to osteoporosis, a disease that weakens bones and leads to fragility fractures from minor incidents, such as a fall or even bending over. Despite the misconception that osteoporosis is mainly a women’s issue, men also face significant risks. By age 70, men and women lose bone mass at similar rates, and men over 50 are more likely to suffer an osteoporosis-related fracture than to develop prostate cancer. Spinal fractures in men aged 50-65 can result in lost workdays, and 37% of men die within a year of hip fractures.
Risk factors common to both men and women include smoking (which raises fracture risk by up to 68%) and heavy drinking. Men should also monitor for testosterone deficiency and prostate cancer treatments that may weaken bones. Men are 20-25% less likely than women to see a doctor and often overlook bone health checks like BMD screenings.
Prioritising bone health, staying on treatment, and building strong bones are crucial to maintaining an active lifestyle and preventing life-threatening fractures. Take charge of your bone health today!
