5 Tips for Strong Bones on the World Osteoporosis Day

World Osteoporosis Day is observed globally on 20 October and various awareness campaigns are conducted to promote the early diagnosis of osteoporosis, preventive tips and treatment for strong bones. The campaigns are primarily conducted to spread awareness to take preventive measures to keep their bone strong and healthy and avoid the risk of osteoporosis and complications associated with it.

Significance of World Osteoporosis Day

Osteoporosis is a health problem in which bones become brittle and weak. A person with osteoporosis problem can have fragile bones that will be vulnerable to fracture. As you age, there are high chance that you may get affected with osteoporosis problem. Osteoporosis is one of the most common reasons behind fractures. It is important to consider checking your bone health to avoid complications because of the asymptomatic nature of this bone disorder.

It is predicted globally that 1 in 5 men and 1 in 3 women aged 50+ years experience an osteoporotic fracture, causing deadly pain. Additionally, because of poor facilities, healthcare infrastructure, lack of awareness and accessibility, only 20% of patients with osteoporosis are getting treated or diagnosed.

The occurrence of osteoporosis in elderly women has been noticed more, after 5 to 7 years of menopause, they are likely to lose their bone density by 20%. To minimise future issues in bone health, World Osteoporosis Day (WOD), with the assistance of concerned organisations and individuals worldwide, raises awareness and encourages people to receive an early diagnosis, check for bone density, and take appropriate action. Adherence to a specific lifestyle and healthy eating habits can assist in ensuring healthy bones and prevent long-term osteoporosis.

What is the Theme of World Osteoporosis Day 2023?

The theme of World Osteoporosis Day in 2023 is “Build Better Bones”.

History of World Osteoporosis Day

The first World Osteoporosis Day was observed on October 20, 1996, and was organised by the United Kingdom’s National Osteoporosis Society with the assistance of the European Commission. In 1997, the International Osteoporosis Foundation (IOF) established World Osteoporosis Day (WOD).

Various organisations have supported the day since its establishment, and in 1998 and 1999, the World Health Organisation co-sponsored the day to raise awareness of osteoporosis and metabolic bone disease. For the first time, World Osteoporosis Day had a defined topic, which was “Early Detection” in 1999.

5 Tips to Keep Your Bones Strong

The foods you eat, and the physical activities you engage in, can help you maintain bone health. Here are 5 ways to keep your bones healthy and strong:

  • Eat veggies

Vegetables are excellent for good bone health because they are the best source of vitamin C and enhance the production of bone-forming cells. Bone mineralization can be increased with high consumption of yellow and green vegetables.

  • Consume sufficient protein

It is important to consume protein-rich products because they are good for healthy bones. Low protein intake can lead to decreased calcium absorption and may result in bone breakdown. However, too much consumption of protein can absorb calcium from bones.

  • Eat calcium-rich foods

Calcium is the most essential mineral for bone health and it is the primary mineral found in your bones. It is crucial to consume calcium-rich food products daily to maintain bone strength. It is suggested to take calcium from foods rather than supplements. Additionally, the risk of heart disease can be decreased with high calcium intake.

  • Exercise

Engaging in exercise can help you maintain and build strong bones. Weight-bearing is one of the best activities for bone health. Strength-training exercise is not only good for maximizing muscle mass, it can also protect against bone loss in older and younger women, including those with osteopenia, osteoporosis, or breast cancer.

  • Consume omega-3 fats

Omega-3 fatty acids have anti-inflammatory properties. They help you protect against bone loss. You can find omega-3 fatty acids in fatty fish, including salmon, and mackerel, or chia seeds, walnuts, and flaxseeds.


You can also participate in World Osteoporosis Day to spread awareness regarding bone health and ways to promote bone health and density. Attend educational campaigns to learn more about osteoporosis. Furthermore, you can read this type of blog by subscribing to Personal Care N Heal.

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