What causes bone thinning in women?
It affects around 10% of women above the age of 60 around the world. Today, close to 200 million women live with osteoporosis without even knowing about the condition. About 33% of the women around the globe suffer from fractures due to osteoporosis. Calcium deficiency in the regular diet is one of the leading causes of osteoporosis around the world. Estrogen deficiency resulting from early menopause typically increases the chances of bone thinning. It is also common among younger women who have undergone hysterectomy or prolonged amenorrhea. Check out Healthy Body Healthy Mind wellness site for more information on reproductive health and its effects on bone health.
Why is exercise imperative for improving bone health?
Merely taking calcium supplements is not enough to prevent the onset of bone thinning in middle-aged women. Research shows that regular exercising can strengthen the bones and the supporting tissues, thereby reducing the chances of bone thinning and breakage. According to experts, resistance exercises and weight-bearing exercises are the best for strengthening the integrity of your bones. Most importantly, these exercises challenge your strength, thereby stimulating the absorption of calcium from your regular diet or supplements. Read about Beer alcohol content
Even low-intensity exercises like regular walking or speed walking, playing tennis, climbing stairs, and yoga can help you build bone strength. If you have the habit of cycling or swimming, try to invest time in these activities regularly. Exercising is especially important for older adults and women who have experienced menopause. It catalyzes their calcium metabolism and enhances the absorption of the mineral into their skeletal structure.
Who should not exercise without permits from their doctors?
Exercising is good for almost everyone unless they have existing health conditions like cardiovascular diseases or respiratory problems. If you have such health complaints, it is smarter to speak with your GP and specialist before engaging in any form of physical exertion.
How can you enhance your bone health?
Apart from regular exercises, all women should focus on the following from an early age, even before any symptom of amenorrhea or menopause begin to show up.
i. Eating a balanced diet with enough Vitamin D and calcium
ii. Focusing on taking supplements for strengthening their bones as per their doctor’s advice
iii. Take blood calcium tests and bone mineral density tests at regular intervals especially while on birth control and during their first pregnancy
iv. Limit the consumption of alcohol and quit smoking, since both can contribute to bone thinning
Osteoporosis is a chronic condition that results from a lack of calcium in the bones. It reduces the density of the bones and increases their porosity, thereby increasing the chances of fractures and injuries.
Currently, there is no cure for this condition. It is one of the few cases where prevention is the best treatment. Long-term treatment of osteoporosis can include hormone therapy, calcium and Vitamin injections, and bisphosphonate therapy.