Daijiworld Media Network - Jaipur

Jaipur, Oct 23: Osteoporosis, a condition that weakens bones and increases the risk of fractures, is particularly common among women after menopause due to declining estrogen levels and accelerated bone loss. Orthopaedic experts have stressed the importance of adequate calcium and vitamin D intake, regular exercise and early detection to maintain bone health.

In an interview with HT Lifestyle, Dr Lalit Modi, director of orthopaedics and joint replacement at CK Birla Hospitals, Jaipur, and Dr Rakesh Rajput, director and head of orthopaedics at CK Birla Hospitals, CMRI, Kolkata, explained why women are more vulnerable to osteoporosis and outlined their daily calcium and vitamin D requirements.

Dr Modi said that women should focus not only on preventing fractures but also on identifying bone loss early and seeking appropriate treatment. Dr Rajput noted that osteoporosis can develop without noticeable symptoms, with its effects often becoming evident only at a later stage.

According to Dr Modi, adult women generally require around 1,000 mg of calcium daily, while women above 50 years need approximately 1,200 mg. However, individual requirements may vary depending on health conditions and clinical advice.

The experts recommended obtaining calcium primarily through food. Milk, curd, paneer and other calcium-rich foods can help meet daily requirements. Women who avoid dairy products can include ragi, calcium-set tofu, sesame seeds, certain leafy greens and calcium-fortified foods in their diets.

Calcium supplements may be necessary when dietary intake is insufficient, but excessive consumption does not necessarily prevent fractures. Dr Rajput cautioned that unnecessary supplementation can cause health problems, including kidney stones in some individuals. He advised consulting a doctor to determine whether supplements are required and establish the appropriate dosage.

Vitamin D is equally important because it helps the body absorb calcium and supports muscle and bone function. Dr Rajput said commonly recommended daily intake levels for adults range from 600 to 800 international units (IU), depending on age and health status. Women with a deficiency may require different doses under medical supervision.

The body produces vitamin D when the skin is exposed to sunlight. However, living in a sunny country does not automatically ensure adequate levels. Time spent indoors, clothing, sunscreen use, skin pigmentation and limited sunlight exposure can influence vitamin D production.

The experts also advised including vitamin D-rich foods such as oily fish and egg yolks, along with fortified food products. Supplements may be needed in some cases, but high doses of vitamin D should not be taken without medical advice.

The doctors emphasised that calcium and vitamin D alone are not sufficient to treat established osteoporosis. Weight-bearing exercises, strength training, brisk walking and measures to prevent falls are also important in maintaining bone strength. Prescription medicines may be required depending on the severity of the condition.

Women who have reached menopause, people with a history of fractures and those with other osteoporosis risk factors should discuss bone health assessments with their doctors. A bone mineral density test, commonly known as a DEXA scan, may be recommended depending on age and individual risk.

The experts stressed that a balanced diet, regular physical activity and timely medical assessment can help protect bone health and reduce the risk of fractures.