Osteoporosis is not a life-threatening condition, but it can make life no less than a hell. This condition is associated with bones, which become weak and brittle over time. Women are the most vulnerable people to this bone problem. Globally, this bone disease impacts approximately 200 million women, with nearly one in every three women. This effect starts emerging when they cross 50 years of their age. So, passing this age is a risky time when they may be victimised by the fracture in the hip, wrist, or spine due to weak bones.
Considering that it can adversely affect the body posture and mobility, women must understand when they need to start monitoring their health. This post will empower women’s health with worthy education about how to fight this bone-degrading disease.
Let’s get started to learn from scratch about what osteoporosis is.
This is a health condition when the density of bones degenerates. This condition makes their bones fragile, which can cause fractures. This means that bones become porous or weak, which is an ideal condition for fracture. Typically, this condition attacks the hips, spine, and wrist. It can hamper straight and smooth walking, causing severe and frequent pain. In many cases, this health condition increases their mortality. Unfortunately, women are severely harmed because of many biological and hormonal factors.
Multiple reasons are behind this problem, which are mentioned below:
Firstly, oestrogen, which is a hormone protecting bone density, dips significantly when a woman hits menopause. Women reportedly lose up to 20% of their overall bone density within the first 5-7 years after menopause.
Women’s bones are naturally smaller and thinner as compared to men’s. Its mass reaches its peak when she is around 30. And those who have lower mass gradually see bone abrasion as they age.
Bone density marks the general health. Contrary to strong bones, low bone mass indicates poor nutrition, hormonal imbalances, or a sedentary lifestyle. These all conditions sum up, attracting the risk of chronic diseases like cardiovascular disease, diabetes, or even cancer. Along with immobility and infection, this condition can lead to premature death.
Osteoporosis brings serious implications along with it, degrading the quality of life and overall health. The International Osteoporosis Foundation has discovered that around 61% of resulting fractures attack women. Hip fractures are particularly alarming, as they cause disability to walk smoothly and hence increase dependency. Around 20% of women who suffer from a hip fracture die in the very same year because of associated complications.
Now that you know how and to what extent osteoporosis can impact life, let’s understand preventive strategies for better bone density.
a. Calcium: Calcium is a natural mineral that contributes to bone formation. Without it, bones can never be that strong. So, women are recommended to intake about 1000 mg a day. This quantity increases to 1,200 mg when they pass 50 years of age. Besides, it can empower women’s health through foods like dairy products (cheese, milk, and yogurt), green leafy vegetables, fortified cereals, and almonds.
b. Vitamin D: Calcium can never be absorbed unless your body produces sufficient Vitamin D. Its deficiency can paralyse the absorption of this nutrition, hence increasing the risk of fractures. Women should intake at least 600 IU of vitamin C every day. This quantity will be more, which is 800 IU after the age of 70. The substantial fact is that this nutrition is freely available through the sunlight. And in food items, salmon, egg yolk, and fortified products or supplements are also helpful in fulfilling its requirements in the body.
c. Magnesium, Vitamin K, and Protein: Calcium is a mineral that involves magnesium and vitamin K. These minerals with proteins play a crucial role in their formation and mineralization. Proteins provide the structure to bones, especially when we age. Doctors recommend a variety of nutrients to include in the daily diet for optimising bone health.
a. Weight-Bearing Exercises: Weight-bearing activities, which can be walking, jogging, dancing, and hiking, can help in strengthening bones. As they grow strong, their formation is stimulated.
b. Strength Training: Strength training through resistance exercises like lifting weights also helps increase bone density. As a result, the muscle mass is enhanced, which eventually provides support through a strong skeletal system.
c. Balance and Flexibility Exercises: Some alternative exercises like yoga and Tai Chi can reduce the risk of sudden falls. These accidents are one of the major causes of fractures due to low bone density.
a. Limit Alcohol and Avoid Smoking: Excessive alcohol consumption can lead to fast and exaggerated calcium absorption. Likewise, smoking is also hazardous, as it also degenerates bone density. These reasons increase the potential for fractures. Considering the statistics, women who smoke have 50% more chances of developing this disease than non-smokers.
b. Maintain a Healthy Weight: Underweight people, especially women, are at a higher risk of bone loss and fracture. Being overweight can strain their bones and joints. So, maintaining a healthy weight is essential, which can be done by introducing balanced nutrition and regular exercise.
The aforementioned brief can guide in understanding if one is at high risk of osteoporosis. Those who have already been screened must take prescribed medicines and supplements. Besides these suggestions, some types of medications also help in restoring bones’s strength and mass. Generally, doctors recommend them with calcium.
a. Bisphosphonates: These medicines can be alendronate or risedronate, which turns bone absorption sluggish and hence reserves bone density inadequacy.
b. Selective Ooestrogen Receptor Modulators (SERMs): These types of medications replicate the protective effect of oestrogen on bones. This can remove the risks associated with hormone replacement therapy.
c. Hormone Replacement Therapy (HRT): This therapy can be beneficial in avoiding bone loss after menopause in women. But it requires meticulous care and an experienced doctor to minimise the risk of other health conditions.
d. Calcium and Vitamin D Supplements: If the woman takes an inadequate diet, they need supplements to fulfill the daily dosage of calcium and vitamin D.
For any type of supplement or medicine, one needs prior screening. Women must take its screening seriously, which helps in early detection of osteoporosis or bone loss.
Regular bone density screening is a must if you want to prevent osteoporosis. It must be a necessity for women who are 50 years of age or older. Additionally, a family history, any previous fracture, or chronic use of steroids can also threaten bone loss.
So, consulting with a health specialist can be helpful, as he or she can recommend a Dual-Energy X-ray Absorptiometry (DEXA) scan. This screening helps in mapping bone density, especially of the hip and spine. So, any threatening sign can help in opting for preventive measures to further avoid bone loss.
Education is crucial in preventing and proactively controlling osteoporosis. For empowering women’s health with appropriate healthcare services, early detection of bone loss is a must. So, their education must be started when they are in their 20s so that they can take preventive measures as their bone mass maximises by the age of 30.
So, programs promoting awareness, bone-friendly diets, and exercise routines should be tailored for the good health of your bones. Support groups and community programs can also be valuable in helping women manage their health, especially bone conditions.
Osteoporosis can be a big threat to women’s health. This bone condition can be proactively controlled through proper nutrition, regular exercise, lifestyle adjustments, and periodic screenings. Women and adults must be aware of its causes and the right resources to control this condition effectively and maintain healthy well-being.