Diet and food guidance for osteoporosis

Good nutrition builds and maintains bone. No diet cures osteoporosis, but it supports treatment.

Key nutrients

• Calcium: adults generally need about 1000 to 1200 mg a day from food and supplements together. Sources include milk, curd, paneer, ragi, sesame seeds, almonds, leafy greens such as amaranth and drumstick leaves, tofu and small fish with bones.
• Vitamin D: sunlight, eggs, fish, fortified foods. Many Indians are deficient, so ask about testing and supplements.
• Protein: dal, pulses, dairy, eggs, fish, meat. Enough protein supports bone and muscle.
• Magnesium, vitamin K and potassium: vegetables, fruit, nuts and whole grains

Limit

• Excess salt, which increases calcium loss in urine
• Large amounts of caffeine and cola drinks
• Alcohol and smoking
• Crash diets and very low calorie intake

Supplements with care

Do not take high-dose calcium without advice. Too much may cause kidney stones and constipation. Take calcium with meals if it is carbonate, and separate it from iron and thyroid tablets by several hours.

Ayurvedic view

Traditional advice favours warm, nourishing, freshly cooked food with milk, sesame, ghee in moderation and nuts, and limits dry and cold food. This is a traditional framework.

See a doctor if you have kidney stones, kidney disease or take other medicines before starting supplements.

When to get help

Speak with your doctor or an orthopaedic, endocrinology or rheumatology clinic if you have had a fracture from a minor fall, lose height, or develop a stooped back. Checking bone health early, with a DEXA scan where advised, lets you start the right plan before a break happens.

Remember

Food first, supplements to fill gaps, and a regular check on vitamin D keep bones supplied.