Bone health is often overlooked until a fracture occurs, but osteoporosis and osteopenia can be prevented with early action. Dr. Jeevan Joseph, an endocrinologist at Vimal Hospital, Ettumanoor, explains that bone strength is built in youth and middle age, not just in old age. Key risk factors include age over 60, previous fractures, prolonged use of steroids (over three months), and certain medications for asthma, arthritis, or cancer. Uncontrolled diabetes, hyperthyroidism, and parathyroid disorders also weaken bones by leaching calcium.

To maintain bone density, a diet rich in calcium and vitamin D is essential. Dairy products like milk and yogurt are excellent sources, while non-vegetarian foods provide easier vitamin D absorption. Sunlight exposure is crucial for vitamin D synthesis, but those with chronic kidney or liver disease may need supplements. The most effective exercise for bone strength is resistance training with weights, at least 10 minutes daily. Weight-bearing exercises like walking and stair climbing help, but cycling and swimming do not.

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For those already at risk, DEXA scans measure bone density accurately, and treatments include weekly bisphosphonate tablets or yearly injections. If you have risk factors like steroid use or a family history of fractures, consult a doctor early to prevent bone loss.