Back8 bone buddies
20 October was World Osteoporosis Day. We clue you in on what you must include in your meals to keep your bones healthy
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A New Delhi-based textile engineer slipped down the stairs and broke her shin bone or the tibia (between the knee and the ankle). A Dexa test (to measure bone density) revealed extremely soft bones in the body. Her doctors attributed this to her irregular eating patterns and little exercise. At 28, she was considered osteopenic (beginning of osteoporosis, the brittle bone disorder). “It is a fact that osteoporosis is a silent disease—one usually comes to know about it rather late—and by then the bones have already gone brittle, and fractures and other myriad problems have begun," says Harshavardhan K. Hegde, senior consultant, orthopaedics and spine surgery, Nova Specialty Surgery, Orthopaedic and Spine Hospital, Delhi. “That said, there are some telltale signs that one can keep a lookout for: unexplained bone pain and a feeling of constant weariness and fatigue. Also, here I must add that it is a myth that only women get it, men are prone to osteoporosis too. The key is to build as much bone (mass) as we can during our formative years and then maintain it zealously," he adds.
Luckily, by making a few changes in what you eat (some additions and some deletions) and exercise a part of your routine, you can keep the debilitating effects of osteoporosis at bay. And contrary to popular belief, calcium does not call all the shots. Read on to know about your eight “bone friends".
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Mighty M
“Magnesium is a major component of bone mineral, so magnesium deficiency can lead to a significant amount of bone loss (as it negatively affects calcium absorption)," explains Dr Rajeev.
MEAL ADD-INS: “Magnesium is found in leafy greens, whole grains, dairy products, nuts, seeds, legumes and prunes," says Ambica Sharma, dietitian, Columbia Asia Hospital, Ghaziabad.
SIMPLE FIX: Go high on spinach—add some to your eggs in the morning or to your sandwich at lunch.
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Pump up Potassium
“Potassium ensures that bones do not lose calcium; it neutralizes acids that deplete calcium and helps preserve bone density," says Rajeev K. Sharma, senior consultant, orthopaedic and joint replacement surgeon, Indraprastha Apollo Hospital, Delhi.
MEAL ADD-INS: “Spinach, potatoes, coconut water, banana, mushrooms and citrus fruits like oranges should be a part of your diet," says Somya Shrivastava, head of department, clinical nutrition, Max Super Speciality Hospital, Saket, Delhi.
SIMPLE FIX: Make a banana split for breakfast. Slice a banana into three parts lengthwise. Top with cooked oats and drizzle a spoon of of ready-made strawberry sauce . Finish by sprinkling with nuts.
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Pick up Protein
“Bones are one-third collagen, a protein that gives bones strength. So when protein content of the diet is low, the framework becomes weak," says Dr Hegde.
MEAL ADD-INS: “Opt for good quality protein and try and include a source in every meal, like eggs, dairy or sprouts in breakfast, legumes, meat or cottage cheese in lunch and dinner," says Shrivastava.
SIMPLE FIX: “Develop a taste for seaweed and add to soups or sprinkle over salads and curries, and incorporate tofu and soya nuggets too," Shrivastava adds.
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Bask in C
“Vitamin C plays a key role in the development of the connective tissue, which confers strength to the collagen," says Dr Rajeev.
MEAL ADD-INS: “Find it in citrus fruits, tomatoes, kiwi, guava, broccoli and ‘amla’," says Ambica.
SIMPLE FIX: Rahul Kaushik, executive sous chef, Palladium Hotel, Mumbai, suggests a way to increase tomato intake. Make and store salsa verde dip. Boil 2 green and 1 red tomato (chopped) and 2 jalapeno chillies (deseeded) in half a cup of water and cook till slightly soft. Then blend this with half red onion, 2 tbsp lime juice, salt, pepper and cilantro (to taste) to make a purée. Have with toast or as a salad dip.
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Call for K
“It’s a fairly recent discovery that vitamin K is as important as vitamin D for bone health; it helps the body make a protein called osteocalcin, which helps improve bone mass," says Dr Hegde.
MEAL ADD-INS: “Dark leafy green vegetables like spinach, lettuce, broccoli, cabbage, red cabbage and okra are the stars; have one in each meal," says Ambica.
SIMPLE FIX: To make red cabbage ‘thoran’, try this recipe by executive sous chef Biju V. Krishnan of the LaLiT Resort & Spa Bekal, Kerala. Heat 5ml olive oil in a pan, add 3 shallots and 2 green chillies, chopped; 2-3 curry leaves; a few mustard seeds; 2 whole red chillies (dried); and 100g red cabbage, chopped. Sauté till the cabbage is soft and cooked (about 8-10 minutes). Season with salt, and garnish with 30g fresh grated coconut.
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The D deal
“Vitamin-D deficiency is a big reason for bone (mass) loss among the young. We need it because our body uses vitamin D to help transport calcium to the bones and to improve its absorption from the kidneys and intestines," explains Dr Hegde.
MEAL ADD-INS: “Find plenty in seafood (particularly salmon, tuna and mackerel), egg yolk, and fortified milk, fortified orange juice and cereals," says Shrivastava.
SIMPLE FIX: “Expose about 20% of your skin for 15-20 minutes to early morning or evening sun and walk or exercise during the time to increase vitamin D absorption (and no sunblock please at that time)," advices Dr Hedge.
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Connect with Calcium
Our body cannot produce calcium, the essential key in building new bone tissue.
MEAL ADD-INS: “Have a cup of cereal with milk for breakfast. If cereal is not your thing, then try adding calcium-rich foods to your dinner or lunch—make an omelette with cheese, add salmon or broccoli and pak choi to your soups, or have a fruit smoothie in the evening," says Ambica.
SIMPLE FIX: Sprinkle a few diced figs over a cup of yogurt and munch a couple of almonds.
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The big O
“A recent research has identified omega 3 as a vital constituent of (bone) marrow that appears to play a role in enhancing bone mineral content," says Dr Rajeev.
MEAL ADD INS: “Oily fish (mackerel, salmon, ‘hilsa’ and ‘rohu’), soya, flaxseed and walnuts are rich in omega 3," says Ambica.
SIMPLE FIX: Nishant Choubey, executive chef, Dusit Devarana Delhi, has a simple fish recipe. Make a chermoula rub with 30g coriander, 30g parsley, 1 tsp chili powder, 10g thyme, chopped; 10ml lemon juice, a pinch of sea salt and 50ml olive oil by crushing in a mortar pestle. Take 200g fillet of salmon and rub it with the mix. On the side, boil 100g potatoes and mash them and add 50g butter and 20g garlic, sautéed. Blanch 150g spinach and sauté it in a pan. Grill the fish in a non-stick pan on both sides and serve with the potato mash and spinach.
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