World Osteoporosis Day 2023: 7-day diet plan to keep your bones healthy and strong

World Osteoporosis Day is a global initiative dedicated to raising awareness about osteoporosis, a silent yet debilitating bone disease. This day serves as a platform to educate people about the importance of bone health, early detection, and prevention. Osteoporosis, characterized by weakened bones, can lead to fractures and decreased quality of life. The campaign emphasizes lifestyle choices, balanced nutrition, and regular exercise to enhance bone strength. It also urges individuals to seek early diagnosis and treatment. World Osteoporosis Day is a vital reminder that strong bones are essential for a healthy and active life.

In India, around 61 million elders have osteoporosis among which 80 per cent are women. "Usually, bones do not show signs of fracture until there is a hard fall or accident of any sort. But with osteoporosis, people experience fractures with minor falls, sudden movements or bumps. Osteoporosis prevails with aging, causing fractures in most of the elder people," Dr Sai Laxman Anne, Chief Consultant Orthopaedic and Joint Replacement Surgeon, KIMS Hospitals, Kondapur told IANS.

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"There are several factors associated with osteoporosis. Some of them are female gender, advancing of age, menopause, low body mass index, family history, poor diet, smoking, alcohol consumption, etc. Research shows that in India, osteoporosis occurs 10-20 years earlier when compared to western countries. It is important to investigate the risk factors of osteoporosis which is an important strategy useful in forming an effective approach for managing the disease,” said Dr Sai. As per doctors, only 20 per cent of the osteoporosis cases are being diagnosed.

Lack of calcium in the body is said to be a key reason behind osteoporosis. Diet for osteoporosis should focus on incorporating foods rich in calcium, vitamin D, magnesium, and other nutrients essential for bone health. Here's a 7-day Indian meal plan to help support your bone health:

Breakfast: Ragi (finger millet) porridge with milk and a pinch of jaggery.
Lunch: Spinach (palak) and paneer curry with whole wheat roti.
Snack: Curd (yogurt) with chopped fruits.

Breakfast: Idli (steamed rice cakes) with sambhar (lentil-based curry).
Lunch: Chickpea (chana) curry with brown rice.
Snack: Almonds and walnuts.
Dinner: Grilled fish (for non-vegetarians) or stuffed bell peppers (for vegetarians) with quinoa.

Breakfast: Oats upma with mixed vegetables.
Lunch: Lentil (dal) and methi (fenugreek) leaves curry with whole wheat chapati.
Snack: Greek yogurt with a drizzle of honey.
Dinner: Tofu or paneer tikka with brown rice and a cucumber salad.

Breakfast: Whole wheat paratha with a side of curd and mint chutney.
Lunch: Aloo (potato) and gobi (cauliflower) curry with whole wheat roti.
Snack: Oranges and a handful of almonds.
Dinner: Grilled chicken (for non-vegetarians) or a soybean-based curry (for vegetarians) with quinoa.

Breakfast: Dalia (broken wheat) porridge with milk, topped with chopped nuts.
Lunch: Mixed vegetable sabzi (curry) with whole wheat chapati.
Snack: Carrot and cucumber sticks with hummus.
Dinner: Baked salmon (for non-vegetarians) or grilled mushroom and bell pepper skewers (for vegetarians) with brown rice.

Breakfast: Whole wheat dosa with coconut chutney.
Lunch: Bhindi (okra) masala with brown rice.
Snack: Guava slices and a handful of cashews.
Dinner: Mutton curry (for non-vegetarians) or spinach and black-eyed peas curry (for vegetarians) with quinoa.

Breakfast: Poha (flattened rice) with peas and peanuts.
Lunch: Rajma (kidney bean) curry with whole wheat chapati.
Snack: Low-fat curd with berries.
Dinner: Grilled shrimp (for non-vegetarians) or grilled eggplant and zucchini (for vegetarians) with brown rice.

Remember to maintain a balanced diet, stay hydrated, and consult a healthcare professional or a registered dietitian for personalized dietary advice to manage osteoporosis effectively.