Eat your way to stronger bones: Doctor recommends these 5 foods to prevent osteoporosis

He continues, “Older adults, individuals with a family history of osteoporosis, those with certain medical conditions or medications, and people with a low body mass index (BMI) are also more susceptible.”

This condition develops slowly, with the person being completely unaware until fractures occur for the smallest of reasons, including coughing or sneezing. It can be dangerous as bones across the body become weak and can become life-altering when broken.

It is a wise decision to make changes in your lifestyle as early in life as possible to avoid this disease. Dr Jagadeesh recommends these five foods that can help maintain strong bones, keeping the likelihood of osteoporosis at bay:

Dairy products (milk, cheese, yogurt)

Rich in calcium and vitamin D, these nutrients are crucial for bone health as calcium supports the bones and teeth structure, while vitamin D improves calcium absorption.

Leafy green vegetables (kale, spinach, collard greens) 

Sources of calcium, magnesium, and vitamin K, which are important for bone health. Vitamin K helps in the formation of proteins required for bone maintenance.

Fatty fish (salmon, mackerel, sardines)

These fish are high in omega-3 fatty acids and vitamin D, both of which are linked to stronger bones.

Nuts and seeds (almonds, chia Seeds, flaxseeds)

Almonds contain calcium, while seeds like chia and flaxseeds offer omega-3 fatty acids. Both nutrients contribute to bone strength.

Fortified foods

Some foods and beverages are fortified with calcium and vitamin D, making them good options for boosting bone health. This includes some plant-based milks and cereals.

It is a wise decision to make changes in your lifestyle as early in life as possible to avoid this disease. (Source: Freepik)

In addition to getting the right nutrition, Dr Jagadeesh also suggests that making lifestyle changes listed below can also help significantly. These form a comprehensive approach to preventing osteoporosis and maintaining strong bones, however, he suggests that seeking professional help is always the right way to go about it. 

Regular exercise 

Weight-bearing and strength-training exercises are particularly beneficial for bone health as they can help build and maintain bone density.

Moderate sun exposure

Safe sun exposure can help the body produce vitamin D, which is essential for calcium absorption and bone health.

Avoiding excessive alcohol and smoking

Both have been linked to increased bone loss. Moderation or avoidance of alcohol and quitting smoking can support bone density.

Maintaining a healthy weight

Being underweight can increase the risk of bone loss and fractures, while being overweight can put extra stress on the bones. A balanced approach to weight management supports overall bone health.