Osteoporosis is called a "silent disease" — there is no pain and no warning until a minor fall breaks a wrist, a hip or a bone in the spine. In India it often starts earlier than in the West, and vitamin D deficiency is extremely common, even in sunny cities like Bengaluru.
Who should get checked?
- Women after menopause and men over 60
- Anyone who has broken a bone after a minor fall
- Long-term use of steroids, thyroid or seizure medicines
- Low body weight, smoking or heavy alcohol use
- Family history of hip fracture
A DEXA scan (bone density test) takes ten minutes and is painless. Blood tests for vitamin D and calcium complete the picture.
Food for strong bones
| Food | Why |
|---|---|
| Ragi (finger millet) | One of the richest plant sources of calcium |
| Milk, curd, paneer | Calcium and protein |
| Sesame (ellu), almonds | Calcium and healthy fats |
| Green leafy vegetables | Calcium, vitamin K |
| Eggs, fish | Vitamin D and protein |
A daily ragi mudde or ragi malt is an excellent traditional habit for bone health.
Sunlight — the right way
Our skin makes vitamin D from sunlight. Expose your arms and face to sunlight for 15–20 minutes, between 10 am and 2 pm, several days a week. Early morning and evening sun gives very little vitamin D. Sunscreen and glass windows block it.
Many people still need vitamin D supplements — take them only as advised, because very high doses can be harmful.
Exercise that builds bone
- Brisk walking for 30 minutes most days
- Stair climbing if your knees allow
- Light weight training or resistance bands twice a week
- Balance exercises and yoga to prevent falls
Prevent falls at home
- Anti-skid mats in the bathroom and grab bars near the toilet
- Good lighting, especially at night
- Remove loose rugs and wires from walking paths
- Get your eyes checked and wear proper footwear at home
A hip fracture after 70 is a life-changing event. Ten minutes of sunlight and a daily walk are some of the best investments you can make.
