Women undergo a lot of bodily changes during their lifetime, starting from menstruation, to pregnancy, and then to menopause. After menopause, the ovaries produce little quantities of estrogen. This significantly affects the production of the estrogen hormone responsible for maintaining bone health.
Bone health
Our body movements are defined by the intricate musculoskeletal system. Bones make a crucial part of it making the foundation of movement. They function to support body structure, help form red blood cells, provide structural support, and protect body organs. Bones are capable of regeneration and constantly undergo remodeling throughout our life by a process called bone turnover. Although bone formation is majorly influenced by genetic factors, it can also be affected and enhanced by factors like nutrition, physical activity, body weight, and overall environment. Bone health also responds to disproportionate nutrients which may lead to loss of bone density.
When your body is at its maximum bone density and strength, it is called peak bone mass. People are generally at the best of their bone health during the age of 25 to 30. Among women, the peak bone mass is achieved upon reaching the age of around 20. Maintaining bone health at its highest during this age and time can help protect yourself better against bone-related conditions. You can significantly reduce bone loss through dietary changes and physical activity. These changes also include hormonal changes putting them at a higher risk of osteoporosis. Therefore, proper intake of minerals and vitamins can help maintain strong bones.
Osteoporosis among women
Osteoporosis is the most common bone condition affecting women. It is marked by the reduction in bone mass and its structure. After menopause, the estrogen levels begin to decrease resulting in bone mass decline. This elevates the risk of fracture significantly. The reduced rate of bone remodeling also drops bone density causing bones to be fragile and prone to fracture.
Tips to reduce the effect of bone loss
Women can adopt a few lifestyle changes to ameliorate their bone health.
A routine physical exercise helps to maintain bone and muscle strength considerably. You should also include weight and resistance training in these activities.
The diet should be well balanced — rich in proteins; minerals like calcium, potassium, phosphorous, and magnesium; and vitamins like Vitamin A, B, C, D, and K.
Try to avoid risk factors like smoking and excessive drinking. As bone health is determined by genetic factors, it is essential to keep a check on your family history and intervene early.
Maintain adequate body weight to keep healthy bone density.
Keeping a check on bone health can protect your bones and reduce the chances of much-preventable bone conditions like osteoporosis.
