In the U.S., women are affected by osteoporosis, with 80% of osteoporosis patients being females, and about half of women aged 50+ will suffer a fracture due to osteoporosis.
Osteoporosis is characterized by a gradual reduction of bone density, resulting in brittle bones that can easily fracture when subjected to external forces. Bone health needs to be taken seriously by all women.
It is a continuously changing process of reformation - new bone is forming and old bone is being broken down. When you are young, your body creates new bone faster than it breaks down old bone, making you an increasing bone mass. Typically, most people reach their peak bone mass around age 30. Then bone remodeling continues as aging but gradually shifts to slightly more bone loss than formation, which proves the importance of bone health.
Osteoporosis usually affects older people, especially women after menopause. Osteoporosis is often referred to as the "silent disease" because it develops without any symptoms until a fracture occurs.
Impact of Bone Health on Women
Women's bones tend to be smaller and thinner than men's. Estrogen, the hormone that protects bones in the female body, decreases drastically when a woman enters menopause, leading to bone loss. This is why the chances of developing osteoporosis increase as women enter menopause.
Bone health is important for women as pregnancy and breastfeeding require them to have healthier bones, and the fetus also needs to take calcium from the mother's body, which can lead to a decrease in the mother's bone density.
Menopause triggers a significant drop in estrogen levels and fluctuating hormone levels in women’s bodies, further increasing the risk of osteoporosis development in women post-menopause.
How to Maintain Bone Health
- If you are 19-50 years old make sure you get 1000mg of calcium per day, if you are a woman over 50 make sure you get at least 1200mg of calcium per day many foods contain calcium, such as various dairy products, sardines, and vegetables.
Calcium-rich food list:
https://www.osteoporosis.foundation/educational-hub/topic/calcium-calculator
Vitamin D is an important nutrient that promotes the absorption of calcium in the body. You can get enough vitamin D through food, or sunlight exposure.
Exercise for at least 30 minutes a day, preferably with strength training, and for those who work long hours, try to maintain good sitting posture.
If a woman is experiencing perimenopause, please seek medical attention.
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