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Osteoporosis and Aging
Osteoporosis is characterized by low bone mass (Bone Mineral Density), making them susceptible to fractures, especially the wrist, spine, or hip.
Bone is a living tissue. New bone is added, and old removed through our life. During growing years, the bone formation far exceeds the bone loss till around 30 years of age. After the age of 30, bone loss starts to exceed the bone formation. Osteoporosis happens when the bone loss significantly exceeds the bone formation.
Age, gender, race, heredity, and body size all present varying levels of risk. Woman also face added risk because of menopause. Low estrogen levels in women and low testosterone levels in men pose increased risk for osteoporosis.
Diet
Over the age of 49, we need to intake 1,200 mg of Calcium per day.
Dietary Calcium Guidelines for Vegetarians, Daily Requirements
In addition, South Asians must also watch the Vitamin D intake, a necessity in synthesizing Calcium.
We should intake plenty of Dairy products specially that are fortified with Vitamin D. In addition, salmon, sardines with bones, dark green leafy vegetables (Kale, Collards, Mustard, Spinach), and Broccoli.
Exercise
Do weight bearing exercises such as walking and jogging.