Bones achieve their maximum strength by the age of 30. After this the bone mass gradually starts decreasing. Women should pay special attention to their bone health during pregnancy and delivery, especially after menopause.
Women’s bones provide strength and support to the body throughout life, but their health can be affected due to changing lifestyle, hormonal changes and lack of nutrition. Deficiency of calcium and vitamin D can gradually make bones weak. Therefore, it is very important for women at every age to pay attention to bone health.
beginning of weakening of bones
Bone weakness in women does not occur in one day, rather it develops gradually. No obvious symptoms are visible in the initial stages, but with time the bone density starts decreasing. The risk of osteoporosis is higher in women than in men. The biggest reason for this is the hormonal changes that occur during menopause. Estrogen hormone plays an important role in keeping bones strong. After menopause, when the level of estrogen in the body decreases, calcium starts decreasing rapidly from the bones.
Need increases during pregnancy
Pregnancy and breastfeeding are important stages of women’s life. During this period, the body needs more nutrients for the development of the child. If there is not enough calcium in a woman’s diet at this time, the body may start taking calcium from the bones to meet its needs.
Therefore, pregnant and lactating women should complete the intake of calcium and vitamin D as per the doctor’s advice.
Why is calcium important for the body?
Dr. says that calcium is not only necessary for strengthening bones but also for many important functions of the body. About 99 percent of the calcium present in the body is stored in bones and teeth. Along with strengthening bones, it also helps in maintaining normal muscle activity, nerve function, and heart beat. When the body does not get enough calcium, it starts using the calcium stored in the bones. If this happens for a long time, the bones can become weak.
Exercise increases bone strength
To keep bones strong, not only nutrition but also physical activity is important. Exercises like brisk walking, climbing stairs, yoga and light strength training keep the bones active. Women who work sitting for long periods of time should take short breaks throughout the day to walk and stretch.
The story of calcium is incomplete without Vitamin D
Along with taking calcium, it is also important to have adequate amount of Vitamin D in the body. Vitamin D helps the body to absorb calcium.
Easy ways to keep bones strong
1. Eat calcium-rich food daily
2. Spend some time in the morning sunshine.
3. Do regular walks, yoga or exercise.
4. Limit excessive salt and caffeine intake
5. Stay away from smoking and alcohol.
6. Get a bone density test done if needed
If there is a deficiency of Vitamin D in the body, then the calcium taken from food or supplements is also not utilized properly. Light morning sunlight is considered a natural source of Vitamin D. Apart from this, eggs, fish and fortified dairy products can also be good sources. To strengthen bones in women, not only calcium, but also Vitamin D, protein and regular exercise are equally important.
Include calcium rich things in your diet
There are many things present in Indian food, which can help in meeting calcium deficiency, which include milk, curd, cheese and buttermilk etc. At the same time, women who do not consume dairy products can include sesame, ragi, soya products, almonds and green leafy vegetables in their diet. Ragi is considered a grain beneficial for bones. It can be eaten as bread, porridge or other dishes
Be careful of too much tea, coffee and salt
The doctor says that some habits can affect the health of bones. Drinking excessive tea and coffee can affect the use of calcium in the body. Similarly, eating excessive salt can increase calcium loss through urine. Therefore, it is better to consume salt and caffeine in balanced quantities.
signs of bone weakness
Bone weakness often progresses gradually. Therefore, its signs should not be ignored, its identification is very important, such as-
1. Frequent waist or back pain
2. Loss of height
3. Fracture in mild injury
4. Feeling weakness in the body
Such signs seen in the body can be signs of bone problems. If you notice such symptoms, consult a doctor and get a bone density test done immediately, so that your treatment can start on time.
FAQ
Why do women’s bones become increasingly weak after menopause?
During menopause, the hormone ‘estrogen’ which protects bone density decreases rapidly, due to which calcium erosion from bones increases and the risk of osteoporosis increases.
Why are Ragi and sesame seeds beneficial for strengthening bones?
Ragi and white sesame seeds contain more natural calcium, magnesium and phosphorus than milk, making them a great option for non-dairy vegetarians.
Which test should be done to detect weakness of bones?
‘DEXA Scan – Bone Mineral Density Test’ is considered to be the most accurate test to check the strength of bones and the level of osteoporosis.
Does eating too much salt weaken bones?
Yes, due to excessive salt (sodium) intake in food, the kidneys expel the necessary calcium from the body through urine, due to which the bones start becoming hollow from inside.
Brisk walking, climbing stairs, strength training with light weights and balancing asanas of yoga strengthen the bones by putting positive pressure on them.
Brisk walking, climbing stairs, strength training with light weights and balancing asanas of yoga strengthen the bones by putting positive pressure on them.