The human body continuously breaks down old bone and replaces it. Osteoporosis occurs when there is an imbalance, and the body breaks down more bone than it can replace, resulting in weaker and less dense bones.
Research suggests that vitamin D supplementation, with a daily dose of 800-1,000 international units (IU), is associated with a lower risk of fractures. Clinical trials have also shown that treatment with vitamin D supplements can improve bone density indices in individuals with osteoporosis.
While sunlight exposure contributes to 70-80% of vitamin D synthesis in the body, only a few foods naturally contain vitamin D. Fatty fish like trout, salmon, tuna, and mackerel, as well as fish liver oils, are excellent dietary sources. Some mushrooms are also enriched with vitamin D through UV light treatment. Other foods with lower vitamin D content include beef liver, egg yolks, cheese, and fortified milk and plant-based milk alternatives like soy milk, almond milk, and oat milk.
Lifestyle Changes for Managing Osteoporosis
Osteoporosis is often referred to as a "silent" disease because symptoms are typically absent until a person experiences a fracture. If a fracture occurs, it is advisable to seek medical attention, as it may indicate the presence of osteoporosis.
In summary, osteoporosis weakens bones, but vitamin D can aid in maintaining bone strength. Vitamin D supplements or a diet rich in vitamin D can be beneficial for individuals with osteoporosis. Including foods like fatty fish, fish liver oils, and mushrooms in the diet can help increase vitamin D intake. Additionally, making lifestyle changes such as quitting smoking, reducing caffeine and alcohol consumption, and staying physically active can contribute to better bone health.