How to Prevent Osteoporosis

  • Dr. MS Narula
  • Articles
  • November 13, 2018
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Osteoporosis is a disease of bones which makes them fragile and weak over a progressive period of time. Healthy bones can be compared to a honeycomb with small holes and spaces, but with osteoporosis the holes and spaces are much larger due to which the quality and density of the bones are reduced. In this article, we will discuss how to prevent osteoporosis.

During childhood, diet and physical activity influence our bone development. But our genes and our gender also are equally responsible. So, the bone mass that we gain when we are young determines the risk of osteoporosis as we grow older with age. However, there are ways to prevent osteoporosis.

How to treat osteoporosis?

Osteoporosis can be treated in 2 important ways.


This is a frequently asked question as to how to treat osteoporosis naturally i.e without medication? Is it possible? The answer is yes. Listed below are some of the ways to prevent osteoporosis naturally.

Healthy Eating

Diet that is rich in calcium, magnesium and vitamins is very important to build strong and healthy bones. Sugary, processed food and high intake of proteins along with carbonated beverages must be avoided. Instead, foods like fresh vegetables, fruits and nuts must be included in our daily meals. It is true that as we age, even if we eat healthy food we cannot add calcium to our bones but we can help our bones to maintain the calcium by giving the right nutrients.

Reduce stress

Stress has a powerful impact that contributes to calcium deficiency in our bodies. When under stress the body releases hormones known as cortisol and when the cortisol is high it affects the bone health. Hence, in order to maintain an overall health, it is important to reduce stress from our lives.

Sunshine Vitamin

Vitamin D is made in the skin. So go out and expose your skin to sunlight as it is extremely important for the well being of our bones. Vitamin D helps to keep the bones strong which in turn help to prevent osteoporosis.

With Exercise

Exercise can improve health and is known to reduce the risk of osteoporosis. The best exercises to prevent osteoporosis are strength training exercises because these exercises are to build strength in the muscles and bones. It can be done with equipment or without equipment by forcing your body to work out against gravity. Hence, doing more weight-bearing exercises slows down bone loss and promotes bone formation.

These are the 2 very important ways in which we can help prevent osteoporosis. Remember,  ‘Healthy bones are the key to healthy life’.

If you are experiencing any symptoms of Osteoporosis, contact Dr M.S. Narula. He is an orthopedic surgeon and spine specialist in Chandigarh who offers minimally invasive techniques and conducts an in-house bone density checkup to improve mobility and reduce any risk of complications.

Dr. MS Narula is currently the director of Narula Institute of Centre for Orthopedics Excellence (NICE) at Chandigarh City Hospital and Senior Consultant, Orthopedics Spine and Joint Replacement, Apollo Clinic Sector 8-C Chandigarh. He is also a US certified fitness specialist and a consultant to various health and fitness centres in Chandigarh. He is also a sports injury specialist.

He is a joint replacement specialist particularly in knee and hip, with over 18 years of experience. He uses imported implants with a life expectancy of 25-30 years. The technique used by him leads to minimize blood loss and cause less or no pain at all! Dr.MS Narula has more than 2000 joint replacements to his credit and is trained in the worlds best centres for the newest techniques of joint replacement. He is also a visiting surgeon, New Yorkshire hospitals UK.

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