Osteoporosis, characterized by reduced bone mass and increased fragility, is becoming a significant public health issue in India. By 2050, 34% of the population will be over 50, with an expected rise in osteoporosis cases among women due to longevity, poor calcium intake, and Vitamin D deficiency. Studies show that between 8% to 62% of Indian women suffer from osteoporosis, with notable variations across age and regions

Factors Contributing to Osteoporosis in Indian Women

1. Low Calcium Intake: Calcium consumption in India, particularly in rural and low-income groups, is habitually low, making women more vulnerable to osteoporosis. Milk and milk products, a primary source of calcium, are often consumed in limited quantities due to financial constraints. Furthermore, traditional Indian diets—rich in phytates from whole grains and pulses—reduce calcium absorption. This is especially problematic for women in rural areas where dairy consumption is minimal. 
2. Vitamin D Deficiency: Although India is a sun-rich country, a significant portion of the population suffers from Vitamin D deficiency due to cultural practices of avoiding sunlight and the lack of Vitamin D-rich foods in their diets. A study indicated that only ~1% of dietary Vitamin D is derived from Indian diets. This deficiency directly impacts calcium absorption, increasing osteoporosis risk. 
3. Dietary Inequality: Cultural norms in India often prioritize male members in food distribution, with women receiving smaller portions of nutrient-rich foods like milk and dairy, exacerbating calcium deficiency among Indian women. 

Early Symptoms of Osteoporosis

• Back Pain: Constant or sudden pain in the back, often due to vertebral fractures. 
• Loss of Height: Women may notice they are shrinking as bones lose mass. 
• Changes in Posture: Stooped posture or a hunched back is another indication of bone loss.

For Vegetarian Diets: 

• Calcium-Rich Foods: Dairy products like milk, curd, and paneer should be consumed in adequate amounts. Ragi (finger millet), sesame seeds, and green leafy vegetables are good plant-based calcium sources. 
• Magnesium-Rich Foods: Magnesium supports bone density and can be found in nuts, seeds, and whole grains
• Increase Vitamin D: Exposure to sunlight is the most effective source, but vegetarians should also focus on consuming Vitamin D-fortified foods and supplements if necessary. 

For Non-Vegetarian Diets: 

Fish and Chicken: Fatty fish like salmon and mackerel are excellent sources of Vitamin D and Omega-3 fatty acids, which are crucial for bone health. Chicken, while rich in protein, should be balanced with calcium-rich foods to prevent calcium depletion. 
Bone Broth: Chicken and mutton bone broth is rich in collagen and minerals essential for maintaining bone strength.

Prevention Strategies 

Given the rising incidence of osteoporosis in India, prevention is key. Ensuring adequate intake of calcium and Vitamin D is essential for maintaining bone health. The recommended daily intake of calcium is up to 1,200 mg, and Vitamin D levels should be maintained through sunlight exposure and fortified foods or supplements. 

In addition to dietary changes, women should engage in weight-bearing exercises like walking or yoga to strengthen bones and prevent bone loss. It is also important to monitor bone health with regular screenings, especially for women over 50. 

Conclusion 

osteoporosis is a silent disease but can lead to severe consequences if not managed early. Indian women, particularly those above 50, are at higher risk due to lifestyle, dietary, and genetic factors. By recognizing early symptoms and adopting a nutrient-rich diet focusing on calcium and Vitamin D, along with regular exercise, the risk of osteoporosis can be significantly reduced. Women should consult healthcare providers for tailored advice on managing bone health.