Health experts are sounding the alarm, with osteoporosis projected to cause 3 million fractures globally by 2025.
Orthopedic oncologist Dr. Abigail Tud is calling for increased calcium intake as a primary defense against osteoporosis.
“The simplest way to address this is by increasing calcium intake,” Dr. Tud said, highlighting accessible sources like fortified milk, tofu, soy products, and leafy greens.
The Food and Nutrition Research Institute recommends a minimum of 750 milligrams of calcium daily for Filipino adults, a target achievable through a balanced diet.
Dr. Tud outlined key calcium-rich foods, including dairy products (milk, cheese, yogurt), leafy greens (kale, bok choy), calcium-set tofu, and canned sardines. She also noted the importance of fortified plant-based milks and cereals.
She cautioned against factors hindering calcium absorption. “Certain foods, like beans and wheat bran, contain phytates that can reduce calcium absorption,” she said, recommending soaking beans and separating bran from calcium-rich meals. Excessive protein and sodium intake, common in processed foods, also contribute to calcium loss.
Beyond calcium, Dr. Tud stressed the vital role of Vitamin D, obtainable through oily fish, egg yolks and fortified foods. “Daily sun exposure of 5 to 30 minutes between 10 a.m. and 3 p.m. is beneficial,” she said, while also advocating for regular resistance exercises.
Data from the 2021 Expanded National Nutrition Survey reveals widespread calcium deficiency among Filipino adults, with projections indicating 10.2 million Filipinos could face osteoporosis by 2050.
“Prioritizing bone health through a calcium-rich diet, sufficient Vitamin D, and regular exercise is crucial,” Dr. Tud said.
“Small, consistent changes and regular checkups can significantly reduce the risk of osteoporosis.”
With millions of fractures projected, experts are urging immediate action to strengthen bones and secure a healthier future.