Osteoporosis is a serious condition. In medical terms, osteoporosis leads to fragile bones and increases the risk of a wrist, hip, or spine fracture. Inadequate calcium intake during childhood and adolescence accelerates bone loss and is it mostly likely to contribute to the development of osteoporosis in later stages of life.

One of the best ways to avoid bone deterioration is the proper intake of vitamins especially calcium and vitamin D. Calcium is the major component of bone, and is, therefore, crucial for maintenance of bone density; whereas vitamin D helps in absorption of calcium. A diet rich in calcium and vitamin D will keep bones strong. Eating a healthy amount of fruit, vegetables and non-fat or low fat dairy products, every day will provide the required levels of calcium and vitamin D. Fruits and vegetables are rich in several nutrients that play important roles in bone health.

Vitamin D is found mainly in fortified dairy products, cod liver oil and fatty fish. It is also manufactured by body in response to sunlight. Sun exposure for 5 to 10 minutes weekly improves vitamin D status. Food is the preferred source of calcium and vitamin D but if your daily requirement is not met from food alone, supplements are often advised. Most calcium supplements including calcium carbonate are best absorbed when taken with food, but calcium citrate and calcium citrate malate are well absorbed on an empty stomach.

Apart from balanced diet, regular physical activity playing some sort of outdoor game can help boost muscle strength and keep bones healthy. Nowadays several medications are also available for effective treatment of osteoporosis.