Women Bone Health: 7 Alarming Facts That Females Should Consider For Stronger Bones

Here are 7 essential facts women need to know regarding bone health.

Bones are a crucial element to the musculoskeletal system of the human body along with ligaments, muscles, tendons, and soft tissues. They perform a variety of functions ranging from providing a structural base, allowing movement, storing minerals, protecting organs, and serving as a medium for the production of blood cells. According to figures from the World Health Organization, about 30% of postmenopausal women suffer from osteoporosis, a condition in which bones become weak and brittle and can increase the risk of fractures. In India alone, around 61 million people are reported to have osteoporosis, 80 percent of whom are women. The alarm bells are right there, so women need to know some key information about bone health:

7 Alarming FACTS Women Should Consider For Stronger Bones:

1. Bone density decreases with age: Women often experience a decrease in bone density after menopause. This is due to a decrease in the hormone estrogen, which helps maintain bone mass. As a result, bones can become more susceptible to fractures and other injuries. However, this process can be combated by slowing it down to maintain bone health. It can be done by exercising regularly and eating a balanced diet that is rich in calcium and vitamin D. An alternative is to consume health supplements that are made up of bone-building nutrients such as calcium, magnesium, and boron from algae. seaweed called Lithothamnium Calcareum. .

2. Calcium and vitamin D are essential for bone health: Adequate intake of calcium and vitamin D is important for maintaining strong bones. While calcium is an important component of bone tissue, vitamin D helps the body absorb calcium from food. They not only promote bone strength and density, but also help reduce the risk of osteoporosis. Women should aim to consume at least 1000-1300 mg of calcium and 400-800 IU of vitamin D per day. One can include it in the form of supplements in his diet plan. It would be extremely fruitful for women to include health products that support the absorption and distribution of calcium in the body.

3. Exercise with weights is important: Exercise that puts pressure on the bones, such as walking, running, jogging, dancing, climbing, climbing stairs, or lifting weights, can help build and maintain bone density. It is strongly recommended that women exercise with weights for at least 30 minutes a day, at least four to five times a week, to promote bone health and overall fitness. It would also be extremely beneficial for women to include health products that are rich in estrogen-like compounds that are derived from plants. They help provide hormonal balance with the help of Lodh Bark, Ashoka, and Black Cohosh, which contain phytoestrogens. Such health products help prevent bone loss and enhance antioxidant and anti-inflammatory activity in the body.

4. Smoking and Excessive Alcohol Consumption Can Damage Bones: Not surprisingly, smoking and excessive alcohol consumption can weaken bones and increase the risk of osteoporosis. Women with osteoporosis are at increased risk of fractures, which can lead to pain, disability, and reduced quality of life. Smoking can lead to a reduction in the amount of calcium your body absorbs, which can further weaken your bones. On the other hand, alcohol consumption can interfere with the production of new bone tissue, while increasing the risk of falls and fractures due to its effects on balance and coordination.

5. Certain Medications Can Affect Bone Health: Some medications, such as corticosteroids, can weaken the bones and increase the risk of osteoporosis. Another medication is anticonvulsants, which are used to treat seizures. Unfortunately, they can also interfere with the body’s ability to absorb calcium, increasing the risk of bone loss and fractures. Women taking these drugs should talk to their doctor about their bone health. On the other hand, women can take supplements that include NatCaZen, a proprietary blend of 100% plant-based calcium. Helps improve bone mineral density and offers sufficient bone protection.

6. A family history of osteoporosis is a risk factor: Women with a family history of osteoporosis are at higher risk of developing the condition. This is due to several factors that can include hormonal changes during menopause, the presence of smaller bones compared to men, and even a longer life expectancy. The scary thing is that fractures caused by osteoporosis can be serious, especially in older women. However, women can consume supplements that contain extracts of Ayurvedic herbs such as Lodh Bark, Ashoka, and Black Cohosh. It can help control the onset of osteoporosis by maintaining estrogen balance.

7. Regular bone density tests are important: Women should discuss the need for regular bone density testing with their doctors, especially as they get older. First, they help assess the risk of osteoporosis, while also monitoring bone health during periods. The test becomes the basis for taking treatments to prevent further bone loss and reduce fractures.

Shikha Dwivedi, OZiva dietitian and nutritionist says ”It is important that women take steps to maintain the health of their bones throughout their lives. This includes eating a healthy diet, getting enough exercise, and avoiding risk factors like smoking and excessive alcohol consumption.”