Osteoporosis, a condition that causes the bones to lose their density, changes the bone structure. This leads to the weakening of the bones and increases the risk of fractures. According to the Centers for Disease Control and Prevention (CDC), 4.2% of males and 18.8% of females over the age of 50 have osteoporosis of the lumbar spine or femur neck. It is essential to include the following nutrient-rich foods to avoid the risk of osteoporosis:

• Low-fat dairy products
  Including low-fat dairy products such as milk, cheese, calcium-fortified cottage cheese, and yogurt is considered necessary for bone health. These foods are rich in calcium, which is highly important for strengthening the bones. A cup of fat-free milk and plain non-fat Greek yogurt is loaded with calcium.
• Cruciferous and leafy green vegetables
  Vegetables should be included in meal plans, as they are loaded with calcium and vitamin K, which benefit bone health. Lack of vitamin K is associated with fractures and osteoporosis. Cruciferous and leafy green vegetables like spinach, kale, turnip greens, broccoli, cabbage, and cauliflower are a few options to include in meals.
• Seeds
  These are loaded with calcium, magnesium, and phosphorus. Moreover, they also have fiber and omega-3 fatty acids that help lower cholesterol and reduce inflammation in the body. Many types of seeds are also helpful in the smooth functioning of the brain and nervous system. Some of the seeds to include in meal plans are chia seeds, pumpkin seeds, flax seeds, and sesame seeds.
• Nuts
  Nuts are enriched with essential minerals such as calcium, magnesium, and phosphorus, which are required for bone health. Magnesium helps the bones retain and absorb calcium, while phosphorus is a critical bone element. It is found that approximately 85% of the phosphorus in the human body is located in the bones and teeth. You can enjoy a wide variety of nuts, including walnuts, peanuts, and almonds.
• Beans
  Beans are loaded with magnesium, calcium, and phosphorus, which are good for bone health. Beans such as kidney beans, pinto beans, and black beans are also high in fiber and protein. But it is to be noted that these also consist of phytates that interfere with the body’s capacity to absorb calcium. Therefore, it is suggested to soak the beans for a few hours before cooking to reduce the number of phytates.
• Vitamin D-rich foods
  Vitamin D is a fat-soluble vitamin that can be obtained from sun exposure or foods rich in Vitamin D. Vitamin D helps in calcium absorption, which is necessary for bone health, structure, and strength. Exposing yourself to the sun is a natural source of Vitamin D, but overexposure must be avoided. Food sources rich in this nutrient are fortified milk, fish such as tuna and salmon, and egg yolk.

Though the foods mentioned above are good for bone health and strength, avoiding and limiting the consumption of added sugars is also recommended, as too much sugar may cause the body to flush out magnesium and calcium and prevent the intestine from absorbing enough calcium.

Treatment
Generally, there are no symptoms of osteoporosis; therefore, it is also called the silent disease. The healthcare expert will diagnose this condition with the help of specific tests, such as dual-energy X-ray absorptiometry (DXA or DEXA), which measures bone mineral density. The health care provider suggests treatment options based on these scans.

• Lifestyle changes
  Age is not the only risk factor for osteoporosis; lifestyle choices may also affect bone health. So, it is suggested to go for brisk walks that encourage the growth of bones. Strength training exercises can also help. Exercises such as yoga promote flexibility and balance and are recommended to reduce the risk of fractures and falls. However, avoid strenuous styles and include the gentle and low-impact poses of yoga. It is a good idea to start small each day rather than have longer sessions in a week. But exercise with caution and consult the health care expert for the proper exercise for you.
• EVENITY®
  This is an anabolic treatment option, and it works in two ways. It helps unlock the body’s natural capacity to build new bone and, to a lower extent, simultaneously lessens bone loss. The effect of EVENITY® has been clinically studied in thousands of women with postmenopausal osteoporosis. This study also included postmenopausal women who had a previous fracture. The Food and Drug Administration (FDA) approved EVENITY® in 2019 to treat osteoporosis in postmenopausal women at high risk of fracture.
  Each EVENITY® dose consists of two shots administered under the skin every month by a health care provider. It may be prescribed for up to 12 months, and it is imperative to complete all doses. While receiving EVENITY®, taking calcium and Vitamin D or following the doctor’s instructions is required. However, some severe side effects may be increased stroke risk, heart attack, allergic reactions, and headaches.

The aim of these treatments are to:

• Slow down or prevent the development of osteoporosis
• Reduce pain
• Prevent fractures
• Maintain healthy Bone Mineral Density and Body Mass
• Maximize and boost the person’s ability to continue with their daily life

People should eat healthy and nutritious food to protect their bones and reduce the risk of osteoporosis. Always consult a health care provider if you are worried about your bone health or experiencing sudden back pain. Also, getting a Bone Mineral Density test regularly might be helpful.