Peak Bone Mass — The Foundation
Peak bone mass is the maximum bone density achieved during your lifetime — typically in the late teens and early 20s. Children and teenagers should prioritise calcium-rich diets, Vitamin D, and weight-bearing exercise to maximise this crucial foundation.
Calcium Requirements at Every Age
- Children (4-8 years): 1000mg/day
- Adolescents (9-18 years): 1300mg/day — critical bone building years
- Adults (19-50 years): 1000mg/day
- Women above 50 / Men above 70: 1200mg/day
Indian Dietary Sources of Calcium
- Milk (240ml) — 300mg
- Ragi (100g) — 344mg — one of the best sources
- Paneer (100g) — 200mg
- Sesame seeds (1 tablespoon) — 88mg
- Green leafy vegetables — 60-100mg per serving
Vitamin D — The Calcium Enabler
Calcium cannot be properly absorbed without Vitamin D. Despite abundant sunshine, Vitamin D deficiency affects 70-90% of Indians due to indoor lifestyles and sun avoidance. Supplementation with 1000-2000 IU daily is recommended for most adults above 40.
Exercise for Bone Health
Weight-bearing exercise stimulates bone formation. Best exercises: walking, jogging, dancing, weight training. Swimming and cycling do NOT build bone because they are not weight-bearing.
Osteoporosis Prevention
- Adequate calcium and Vitamin D throughout life
- Regular weight-bearing exercise
- Avoid smoking — directly impairs bone formation
- DEXA scan after 50 (women) and 65 (men) to assess bone density
🎬 Bone Health & Osteoporosis — Dr. Sumit Dubewar
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