Why Your Lifestyle May Be Putting Your Bones At Risk Without You Knowing

In a rapidly ageing nation, one quiet condition continues to erode health from within: osteoporosis. Despite its high prevalence, osteoporosis remains one of the most underdiagnosed chronic conditions, with a majority of at-risk individuals never undergoing a bone health assessment.

Bone loss often goes unnoticed, which is why many people only discover they have it after suffering a fracture. Women, especially those going through menopause, can lose up to 20% of their bone density within the first five years as hormone levels decline. The unfortunate part is that osteoporosis can be diagnosed early through bone mineral density tests and prevented with a healthy diet, regular exercise, and timely medical care.

Dr Ameet Soni, Associate Vice President

and Head of Medical Affairs at CORONA Remedies Limited, shares all you need to know.

Why the Disease Hides in Plain Sight

Osteoporosis is frequently referred to as the “silent bone breaker” as it is characterised by a gradual loss of bone mass with no initial symptoms. In India, it is often wrongly assumed to be an ailment of advanced age or mistaken for arthritis, especially in women above 45.

Osteoporosis is a major and under-recognised health burden in India, affecting over 61 million people and causing fractures nearly a decade earlier than in Western populations. More than 4.5 million women above 60 live with spinal fractures, over 250,000 hip fractures occur annually, and approximately 80% of India’s urban population is deficient in vitamin D, further increasing fracture risk.

Predisposing factors include vitamin D deficiency and inadequate calcium intake. These factors combine to weaken bones, making them more likely to break even under slight pressure.

Calcium, Vitamin D, and Movement: The Bone-Building Trio

Nutrition is the first line of defence. Foods like milk, curd, ragi, sesame, and leafy vegetables are key to building strong bones, while vitamin D, obtained from sunlight, helps with calcium absorption.

However, due to urban living and long hours spent indoors, vitamin D deficiency remains a major health issue in India. Regular, short-duration exposure to natural sunlight plays a significant role in improving vitamin D levels among middle-aged adults, particularly in urban populations where deficiency is common.

Additionally, regular weight-bearing exercises such as walking, yoga, and resistance training help maintain bone density and prevent early degeneration.

Breaking the Silence on Bone Health

The WHO estimates that one in three Indian women and one in five men over 50 will sustain osteoporotic fractures. Such fractures result not only in physical incapacity but also in loss of independence and high treatment costs.

The solution lies in awareness, early detection, and lifestyle modification. It is time we stop thinking of bone health as something to consider later and instead treat it as a lifelong investment. In a culture that focuses heavily on cholesterol and sugar checks, bone density should be given equal importance.

A simple, one-time test could prevent millions from suffering pain and immobility. You cannot build stronger bones after a fracture, it’s something that needs to be done now.