As the hot weather arrives earlier each year, more people are starting their diets. However, health experts warn that extreme methods such as fasting can take a toll on bone health.
According to statistics released Friday by the Health Insurance Review and Assessment Service of South Korea, the number of osteoporosis patients reached 1,276,222 in 2024, a rise of over 200,000 from 1,054,892 in 2020. Women account for the vast majority of patients. In 2023, there were 1,203,043 female patients compared to just 73,179 male patients — over 16 times more women than men.
Dr. Park Dong Woo, an orthopedic specialist at Mirae Bon Hospital, noted that more patients are visiting clinics with knee or spinal injuries caused by extreme dieting as temperatures climb. He pointed out that osteoporosis and osteopenia (low bone mass) typically accelerate around the age of 50, when menopause begins, suggesting that excessive dieting may be a major contributing factor to these conditions.
While osteoporosis is more prevalent in older adults, many women in their 30s and 40s — especially young homemakers — are now being diagnosed with early-stage osteopenia due to poor nutrition and unhealthy dieting habits.
One risky approach is the “one-food diet,” where a person consumes only one type of food in an attempt to lose weight. Drastically reducing food intake and relying on a single food source not only leads to nutritional imbalances but also deprives the bones of essential nutrients, such as calcium, resulting in weakened bone density and an increased risk of osteopenia or osteoporosis.
Bones weakened by osteopenia can accelerate degenerative changes in the spine and discs, leading to or worsening conditions like herniated discs and spinal compression fractures. People with preexisting spinal conditions should avoid restrictive diets and overly intense workouts.
To prevent osteoporosis, it’s essential to consume a balanced diet rich in calcium. Recommended foods include milk, whole fish (eaten with the bones), bone broth, leafy green vegetables, and seaweed such as kelp. It’s also important to engage in regular moderate exercise, such as walking, stair climbing, or light jogging, and to maintain proper posture. Standing tall with the head, neck, back, and heels aligned helps not only with posture correction but also supports joint health.
Smoking and alcohol consumption are especially harmful to bone health. Smoking is known to triple the risk of osteoporosis and can cause menopause to occur two to three years earlier. When people smoke, temporary weight loss often occurs as fat stored in the arms and legs redistributes to the abdominal area.
Choosing the right exercises is also key to protecting the knees and lower back while losing weight. Stationary cycling is an excellent aerobic workout that effectively burns fat and places less strain on the knees. It also helps strengthen the abdominal muscles, which can help prevent herniated discs. Swimming is similarly beneficial thanks to water’s buoyancy, which reduces joint strain while improving flexibility.
Light stretching to release tension around the lower back is also helpful. A simple stretch involves standing with your feet shoulder-width apart, placing both hands on your hips, slowly bending backward, and then returning to an upright position. Repeating this movement 10 times can be a practical approach. Sudden or jerky motions should be avoided, and the exercise should be performed gently to prevent strain on the lower back.
