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World Osteoporosis Day 2018: This Is What You Should Eat If You Have Weak Bones

World Osteoporosis Day 2018: Osteoporosis is a chronic bone disease that occurs when the bones become weak and may break from a fall or, in serious cases, from sneezing or minor bumps.

World Osteoporosis Day 2018: This Is What You Should Eat If You Have Weak Bones

World Osteoporosis Day (WOD) is observed on October 20 annually.

HIGHLIGHTS

  1. World Osteoporosis Day (WOD) is observed on October 20 annually
  2. Osteoporosis is a chronic bone disease that occurs when the bones become
  3. A diet with more vegetables and fruits will lead to stronger bones

World Osteoporosis Day (WOD) is observed on the October 20 annually. This significant day is dedicated to increase the global awareness of the prevention, symptoms, diagnosis and treatment of osteoporosis and metabolic bone disease. The day was organized by the International Osteoporosis Foundation (IOF). Every year, World Osteoporosis Day involves campaigns by national osteoporosis patient societies from around the world with activities in over 90 countries. These events and campaigns take place throughout the months leading up to and following the World Osteoporosis Day. The aim of World Osteoporosis Day is to promote worldwide awareness of osteoporosis and fragility fractures. It also encourages individuals to recognize symptoms, risk factors and primary causes, including fractures, and to seek bone density testing and treatment if required. The day emphasizes on nutrition and exercise as a part of for strong bones.

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The aim of World Osteoporosis Day is to promote worldwide awareness of osteoporosis and fragility fractures.
Photo Credit: iStock


Also read: Know The Many Health Benefits Of Exercising For Osteoporosis

Osteoporosis is a chronic bone disease that occurs when the bones become weak and may break from a fall or, in serious cases, from sneezing or minor bumps. Osteoporosis is often called the silent disease which general means "porous bone." Generally, healthy bone looks like a honeycomb. When osteoporosis occurs, the holes and spaces in the bones are much larger than in a healthy bone. Osteoporotic bones have lost density or mass and contain abnormal tissue structure. As bones become weak they are more likely to break. Osteoporotic bone breaks are most likely to occur in the hip, spine or wrist, but other bones of the body can also break. In addition to causing constant pain, osteoporosis causes some patients to lose height or their spine starts curving. When osteoporosis affects vertebrae, or the bones of the spine, it often leads to a stooped or hunched posture. It may also limit mobility.

The food that you eat can have a huge impact on your bones. Foods that contribute to bone strength are rich in calcium, vitamin D and other nutrients. Healthy eating habits and right food choices can help maintain strong bones.

Also read: Dairy Plus These 5 Foods Are Your Key To Stronger Bones

Below are listed top 5 foods for strong bones:

1. Fruits and vegetables:

A diet with more vegetables and fruits will lead to stronger bones. These foods are generally low in calories and fat. Not to mention they are high in fiber and contain essential vitamins and minerals. They also contain phytochemicals; substances that can help protect you against a variety of diseases, including osteoporosis. Apart from this fruits and vegetables are excellent sources of magnesium, potassium, and vitamins C, K and A which play an important role in maintaining bone health. Eat a fresh vegetable or fruit salad, include them into your soups or simply make fresh homemade juices.

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A diet with more vegetables and fruits will lead to stronger bones.
Photo Credit: iStock

2. Dairy products:

Calcium is extremely important for bone health. The mineral; calcium is an important building block of bone. It helps prevent bone loss and osteoporotic fractures in older people. Include dairy products like milk, yogurt, buttermilk, cottage cheese, cheese and tofu in your diet for adequate calcium.

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Calcium is extremely important for bone health.
Photo Credit: iStock

3. Proteins:

Proteins are essential for strong muscles and for the daily wear and tear of the tissue. Therefore, a high-protein is necessary for strong bones. Foods rich in protein include meat, seafood, chicken, milk, eggs, cheese, lentils and whole grains.

4. Vitamin D:

Vitamin D helps with calcium absorption and the function of bone cells. Food sources and supplements, like fatty fish, egg yolk, pork and cheese should form an important part of your healthy diet.

5. Legumes:

Pulses are loaded with proteins and should be part of your balanced diet if you have weak bones. Lentils like beans and chickpeas offer several health benefits help in building bone density. Cooked lentils contain high amounts of potassium, which helps to control blood pressure and blood sugar levels. Also, lentils along with rice and a dollop of ghee make a perfect wholesome meal rich in proteins.

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Lentils like beans and chickpeas offer several health benefits
Photo Credit: iStock

Also read: All You Need To Do To Keep Your Bones Healthy At 60

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information. 

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