The Key To Healthy Bones: Understanding Bone Mineral Density And How To Improve It
Maintaining strong and healthy bones is essential for overall well-being, yet it is a topic often overlooked until problems arise. Bone mineral density (BMD) plays a vital role in determining the strength of your bones and can be an early indicator of conditions such as osteoporosis. To understand how to improve your bone density and prevent the risk of bone diseases, we spoke to Dr. Amith Reddy P, Senior Consultant, Orthopaedic Surgeon at Yashoda Hospitals, Hyderabad.
What is Bone Mineral Density?
According to Dr. Reddy, “Bone Mineral Density (BMD) is a critical measurement that assesses the amount of calcium and various minerals present in a specific area of the bone.” He emphasizes that this test plays a crucial role in detecting osteoporosis and predicting the risk of bone fractures.
Dr. Reddy also highlights the importance of early detection, as osteoporosis often remains asymptomatic until a minor injury results in a bone fracture. Other symptoms, such as generalised bone and joint pain, back and neck pain, and a curved or stooped spine, may also indicate osteoporosis.
Testing for Bone Health
A study published by the International Journal of Environmental Research and Public Health reveals that India has a population of 61 million individuals affected by osteoporosis, with women comprising 80% of this group. Dr. Reddy suggests that women over the age of 60 must undergo osteoporosis testing. He also advises women under 60 who are at a higher risk to consider getting tested.
While men experience a slower rate of bone density loss, they should also be aware of the potential of developing osteoporosis, especially older men who are prone to bone fractures. In such cases, consulting a healthcare professional for testing and treatment is recommended.
How to Increase Bone Density?
To increase bone density, Dr. Reddy advises adopting a bone-healthy diet and incorporating specific nutrients into daily meals. He suggests prioritizing foods rich in calcium, vitamin D, vitamin C, vitamin K, and protein.
Calcium sources include milk, cheese, dairy products, green leafy vegetables (excluding spinach due to its high oxalate content), beans, tofu, and nuts.
“Fruits that are rich in vitamin C, such as oranges, bananas, plantains, prunes, grapefruits, strawberries, papaya, pineapples, and guavas, offer significant advantages for maintaining healthy bones,” said Dr. Reddy. He also recommends including fruits abundant in vitamin K, such as figs, blueberries, raspberries, plums, and grapes, in your diet for optimal bone health.
Meat and fish are excellent sources of protein and calcium, contributing to improved bone health, according to Dr. Reddy.
Weight-Bearing Exercises
Dr. Reddy recommends engaging in weight-bearing exercises such as strength training, walking, jogging, and climbing stairs as they are highly beneficial for improving bone density.
Avoid Substance Use
Dr. Reddy advises avoiding smoking and alcohol consumption to promote optimal bone health.
Recommended Daily Allowances
Dr. Reddy emphasizes the Recommended Daily Allowances (RDAs) for essential nutrients. Women over 50 years should aim for 1,200 mg of calcium per day to mitigate bone loss after menopause. The RDA for protein is 0.8 gm/kg of body weight. Regarding vitamin C, women should consume 75 mg/day, while men should aim for 90 mg. Pregnant women are advised to increase their vitamin C intake to 120 mg/day. As for vitamin K, adults aged 20 and older should aim for 122 µg for women and 138 µg for men.
In conclusion, understanding bone mineral density and its role in maintaining healthy bones is crucial for preventing bone diseases such as osteoporosis. By adopting a bone-healthy diet, engaging in weight-bearing exercises, and avoiding harmful substances, individuals can improve their bone density and reduce the risk of fractures. It is always recommended to consult with a healthcare provider for a thorough diagnosis and personalized treatment according to individual health needs.
