Osteoporosis makes the bones brittle and weaker, increasing the risk of unexpected and sudden bone fractures. Osteoporosis means “porous bone,” with less bone strength and mass. The International Osteoporosis Foundation (IOF) says the condition leads to more than 8.9 million fractures worldwide, resulting in an osteoporosis fracture every three seconds. Most fractures occur in the wrist, spine, and hip. Here are some treatment options, meal plans, and lifestyle changes that can boost bone health:

Treatment options
Osteoporosis is also sometimes called a silent disease, as there are no symptoms. Healthcare experts may suggest certain tests to learn about bone health. A doctor may measure the bone density with a device called DXA Machine (dual-energy X-ray absorptiometry), which uses tiny amounts of radiation to scan the spine and hip to determine how dense or solid the bones are. This test takes around 10 to 15 minutes. Then, based on these tests, treatments are established.

• EVENITY®
  EVENITY® is an anabolic treatment and is unique as it works in two ways. It helps build new bones and, to a lesser extent, it helps slow down bone loss. The FDA approved it in 2019 to treat this condition in women who have gone through menopause and are at risk of experiencing fractures. However, EVENITY® also has side effects, such as an increased risk of heart attack and stroke. It can also cause joint pain and headaches. Talk to your health care provider if you are concerned about the side effects and confirm the dosage.

Meal plans
Variety is essential when it comes to bone health. What you eat has a major impact on your overall health. So, you must consume a good mix of nutrient-rich meals.

Foods and beverages to include:

• Dairy items
  Dairy can be a rich source of bone-building calcium, the primary nutrient that contributes to bone strength and structure, as per the National Institutes of Health (NIH). It is suggested to choose reduced or low-fat products such as low-fat milk, yogurt, cheese, etc.
• Cruciferous vegetables
  These include spinach, cabbage, broccoli, and kale. Leafy green vegetables help strengthen the bones as they are a rich source of vitamin K and calcium. Lack of vitamin K is associated with fractures and osteoporosis.
• Nuts
  Nuts provide phosphorus and magnesium, which are essential for bone strength. Magnesium helps retain and absorb calcium in the bones, while phosphorus is a significant element of the bones. One may choose various nuts such as almonds, peanuts, and walnuts.
• Seeds
  Seeds are nutrient-rich like nuts, consisting of calcium, phosphorus, and magnesium. But seeds also offer fiber and Omega-3 fatty acids that help reduce inflammation, lower cholesterol, and ensure the brain and nervous system function smoothly. Some varieties of seeds that may be added to your meal plans are sesame seeds, chia seeds, flax seeds, and pumpkin seeds.
• Beans
  Beans consist of bone-strengthening nutrients such as phosphorus, magnesium, and calcium and are loaded with proteins and fiber. Examples of beans are kidney beans, black beans, and pinto beans. But it is suggested to soak the beans in water for several hours and then cook them. This will help reduce the phytates content, which can interfere with how your body absorbs calcium and other nutrients.

Foods and beverages to avoid:

• Salty foods
  Eating foods with a large amount of salt or sodium can cause the body to lose calcium, an important bone-strengthening element. Always limit or restrict the consumption of canned foods, processed foods, and the salt content added to your daily meals.
• Caffeinated drinks
  Nearly all cold drinks lack calcium and contain phosphoric acid, which can lead to calcium loss. Caffeine removes calcium from the bones, and always choose drinks such as coffee and tea in moderation.

Ways to improve bone health
Bone health is vital for the overall health of our body. Follow these five effective tips to improve bone health:

• Regular exercise
  Keeping yourself engaged with certain exercises helps strengthen the bones. Some forms of exercise promote new bone formation, mineral density, strength, and size. Strength training exercises help increase muscle mass and prevent loss of bone. Try balance and stability exercises for better bone health. Ask the health care provider for the best exercise for you.
• Consume calcium-rich foods
  Calcium is good for the health of the bones, and it is important to have calcium daily in your meal plans to protect and save bone strength and structure. Dairy items are rich in calcium, so opt for these. However, choose low-fat varieties, which can also help you to manage healthy body weight.
• Get a good amount of vitamin D and K
  These vitamins are significant for building strong and healthy bones. Vitamin D helps absorb calcium in the body, and vitamin K2 helps support bone health by modifying osteocalcin, a protein responsible for bone formation. Spending time in the sun can help your body absorb vitamin D, or you can speak to your doctor about supplements. Vitamin K is found in many fruits and vegetables, especially spinach and other leafy greens.

Bone health is vital at all stages of life, and the good news is that there are treatment options, meal plans, and lifestyle changes that can help manage bone health. It is always an excellent option to include nutrient-rich foods that promote bone strength. But consult a health care expert for proper diagnosis and treatment.