Keeping bone health stronger is an important part of life. Bones undergo continuous changes in the body with constant remodelling. The bone mass is known to raise its peak at the age of 30 and tends to decrease gradually over time. Higher bone mass determines the bone strength. Women are known to develop lesser bone mass and become vulnerable to osteoporosis. Research suggests that women exhibit a higher risk of osteoporosis and related fractures compared to men. Osteoporosis develops due to an imbalance between bone creation and bone resorption and often goes undiagnosed until there is an incidence of fracture.
Strategies for Managing Bone Health
Women should prioritise maintaining bone health throughout their life. It’s important to understand that bone health should not be a focus after 40 or 50. From early teens to late 50s, every woman should be aware of an essential diet that promotes bone health and helps reduce the risk of osteoporosis. According to the Food and Nutrition Board, calcium and vitamin D are essential elements that ensure the growth of strong bones and teeth. Every stage of the women’s phase plays an important role in ensuring proper bone health.
Puberty:
Having a regular menstrual cycle after the commencement of puberty is important as this indicates adequate estrogen secretion, a hormone that helps calcium absorption. According to experts, young girls require 1,300mg of calcium daily. This amount of calcium can be derived from two cups of milk, one cup of yoghurt and one cup of orange juice with added calcium. The other substitutes for calcium include green vegetables, fish and tofu.Pregnancy and Breastfeeding:
The calcium requirement is important during pregnancy and breastfeeding as the growing baby may draw calcium from the mother’s bone, so maintaining 1000mg of calcium per day is crucial.
Between 30 and 50 years of Age:
After reaching peak bone mass, gradual bone loss begins. It’s vital to continue supporting bone health through diet and exercise. It is recommended to continue the calcium intake of 1000mg per day. In addition, vitamin D of 1000 IU per day may be recommended for women with vitamin deficiency. Consult your healthcare provider if your periods go irregular, as it can help to address hormonal imbalance and prevent osteoporosis.
Menopause:
Women experience rapid bone loss due to a significant drop in estrogen levels, increasing the risk of fractures. Hence, women need to increase calcium intake, especially when entering menopause, to prevent osteoporosis risk.
Here are effective strategies that can be followed:
- Regular weight-bearing and muscle-strengthening activities
- Diet rich in green vegetables, dairy products, nuts and seeds
- Regular bone density screening can help to identify signs of bone loss
- Have adequate exposure to sunlight that helps to produce natural vitamin D
- Avoid alcohol, smoking and soda beverages as these can increase the risk of osteoporosis
By incorporating these strategies, women can help maintain adequate bone mass, which prevents the risk of osteoporosis. Consulting your healthcare provider can help address your concerns.
-Content partner Happiest Health
