Osteoporosis Risks Are Emerging Earlier: Why Young Indians Must Prioritise Bone Health

Osteoporosis, a condition that weakens bones and increases the risk of fractures, is not limited to older women.

A 2026 systematic review and meta-analysis published in the Indian Journal of Medical Research found that 14.6% of healthy adult Indian men had osteoporosis, while 50.3% had osteopenia, indicating that low bone density is also a significant concern among men.

As winter approaches, doctors at Kailash Hospital, Noida, recommend good nutrition and regular exercise to maintain bone health. Delhi-NCR’s poor air quality may also limit outdoor activity, disrupting exercise routines.

"Osteoporosis often goes unnoticed until a fracture occurs," says Dr Sushil Sharma, Senior Consultant, Joint and Knee Replacement Surgeon, Kailash Hospital, Noida.

Strong Bones Start Long Before Old Age 

Bones are living tissues that continuously break down and rebuild. During childhood, adolescence and early adulthood, the body accumulates bone mass, generally reaching its peak in the mid-to-late 20s, although this varies between individuals.

Building strong bones early provides a greater reserve against the bone loss that can occur with ageing. Poor nutrition, physical inactivity and certain medical conditions can interfere with this process, potentially increasing the risk of fractures later in life.

However, reaching adulthood does not mean it is too late to protect bone health. Regular exercise, a balanced diet and appropriate treatment of underlying conditions can help maintain bone strength and slow bone loss.

Poor Nutrition and Sedentary Habits Threaten Bone Health 

Adequate calcium, vitamin D and protein are essential for healthy bones.

Calcium supports bone structure, while vitamin D helps the body absorb calcium effectively. Protein also supports bone tissue and the muscles that help maintain stability and prevent falls.

Dr Nikunj Agrawal, Associate Director of Orthopaedics and Joint Replacement, Arthroscopy and Sports Injury at Max Hospital, Vaishali, recommends including calcium-rich foods such as milk, curd, paneer, tofu and green leafy vegetables in daily meals. Those who do not consume dairy can opt for alternatives such as calcium-fortified foods, calcium-set tofu and certain green vegetables to support bone health.

Limited outdoor activity is another concern. Despite India's sunny climate, some people may have inadequate vitamin D levels because of limited sunlight exposure and dietary factors.

A report by The Times of India also highlighted concerns about children spending more time indoors and less time engaging in outdoor physical activity. These habits may affect bone development during crucial growing years.

Regular Exercise Helps Maintain Bone Density 

Physical activity helps strengthen bones and muscles. Weight-bearing activities, such as brisk walking, stair climbing and dancing, place beneficial loads on the skeleton, while resistance exercises help improve muscle strength and support bone health.

Exercises should be appropriate to an individual's fitness and medical condition, with professional guidance for those who already have osteoporosis or a high risk of fractures.

Smoking, excessive alcohol consumption and crash dieting can also compromise bone health. Maintaining a balanced diet, exercising regularly and avoiding these harmful habits can help reduce preventable risks.

Who Should Consider Bone Density Testing? 

Osteoporosis can develop without noticeable symptoms and may only become apparent after a fracture.

Persistent back pain, unexplained bone pain or fractures following minor injuries warrant medical assessment, although these symptoms can have several causes and do not automatically indicate osteoporosis.

People with significant risk factors—including premature menopause, a previous fragility fracture, a strong family history of osteoporosis, certain chronic illnesses or long-term use of corticosteroids—may need earlier evaluation.

Doctors may recommend a dual-energy X-ray absorptiometry (DXA or DEXA) scan to measure bone mineral density when appropriate. However, routine screening is not necessary for every healthy young adult, and testing decisions should be based on individual risk factors and medical advice.

Children can also develop osteoporosis, although it is uncommon and is often associated with chronic illness, nutritional deficiencies, limited mobility or certain medications. Repeated fractures or fractures following minimal trauma should be evaluated by a healthcare professional.

A Proactive Approach to Bone Health 

The growing focus on bone health among younger people highlights the importance of prevention throughout life.

Adequate nutrition, regular physical activity, sufficient vitamin D, and avoiding smoking and excessive alcohol can help support stronger bones.

While osteoporosis is more common in older adults, the habits established during childhood and early adulthood can influence bone health for decades. Recognising risk factors early and seeking medical advice when necessary can help reduce the likelihood of preventable bone loss and fractures later in life.