Simran Arora

Strong Bones In Women: Expert Shares The Ideal Calcium-Vitamin D-Workout Blend

strong bones

strong bones in women

Bone health is one of the most important yet most overlooked pillars of women’s well-being. Bones form the foundation for an active and healthy life and hence require strength and supporting micronutrients at different stages of life. Women are more prone to lower bone density due to multiple factors such as age-related hormonal fluctuations, improper care, and a lack of health awareness. Post-menopause, bone loss accelerates significantly, paving the way for brittle bones and serious conditions like osteoporosis and osteopenia.

Understanding bone health and musculoskeletal conditions

Talking about the risks associated with osteoporosis, Dr Atul Sharma, Senior Scientist, Haleon ISC, said, "Osteoporosis weakens bones, increasing the risk of fractures, pain, disability, and even mortality. According to the Health Inclusivity Index, India can gain US $2 billion annually by improving the prevention of musculoskeletal conditions in women. Musculoskeletal conditions such as low back pain, neck pain, knee osteoarthritis, and rheumatoid arthritis can cause pain and disability, which make daily tasks harder and ultimately lower quality of life.

This increases the need for proper care, education, targeted multivitamin supplementation, and regular bone density screenings. With the right lifestyle habits and targeted exercises, every woman can build and maintain stronger bones. Let’s take a closer look at the status of our health to ensure healthy bones and overall well-being.

Include dietary calcium to strengthen bones

Calcium is the core building block of bone. Without adequate calcium intake, bones gradually become soft and brittle. Best food sources include:

<ol><li>Milk, yoghurt, cheese</li><li>Almonds</li><li>Tofu and fortified foods</li><li>Leafy greens like spinach and kale</li><li>Traditional grains like ragi</li></ol>

Prioritise Vitamin D

Vitamin D plays a crucial role in keeping your bones strong because it helps your body absorb calcium, which forms the foundation of healthy bones. Without enough Vitamin D, even a calcium-rich diet can’t fully support bone strength, as the body simply can’t use the calcium efficiently. Include foods like eggs, mushrooms, and fatty fish to ensure your body can absorb and utilise calcium effectively. It is vital to consult your doctor to understand your body’s unique multivitamin supplementation needs.

Scanning for irregularities

Instead of waiting for symptoms to become more pronounced, it is essential to assess one’s bone health through relevant scans and imaging that provide a basis for further treatment and care of bone health issues. It is recommended especially if you have a family history, early menopause, or other risk factors. This helps detect bone loss before fractures occur.

Read more: <a href="https://www.healthandme.com/nutrition/5-nutrient-rich-foods-you-need-your-diet-for-stronger-bones-article-151074021" data-type="tilCustomLink" target="_blank">5 Nutrient-Rich Foods You Need Your Diet For Stronger Bones</a>

These exercises reduce the risk of falls—one of the biggest contributors to fractures:

<ol><li>Regular exercise</li><li>Yoga balance poses</li><li>Stability exercises</li></ol>

By adopting healthy habits and exercises, coupled with regular medical guidance, women of all ages can significantly reduce their fracture risk. Healthier and stronger bones enable us to maintain independence, vitality, and mobility through all stages of life.

Health Conditions A-Z

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strong-bones

vitamin d

calcium

osteopenia

nutrient-rich foods

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Bone health is one of the most important yet most overlooked pillars of women’s well-being. Bones form the foundation for an active and healthy life and hence require strength and supporting micronutrients at different stages of life. Women are more prone to lower bone density due to multiple factors such as age-related hormonal fluctuations, improper care, and a lack of health awareness. Post-menopause, bone loss accelerates significantly, paving the way for brittle bones and serious conditions like osteoporosis and osteopenia.Understanding bone health and musculoskeletal conditionsTalking about the risks associated with osteoporosis, Dr Atul Sharma, Senior Scientist, Haleon ISC, said, "Osteoporosis weakens bones, increasing the risk of fractures, pain, disability, and even mortality. According to the Health Inclusivity Index, India can gain US $2 billion annually by improving the prevention of musculoskeletal conditions in women. Musculoskeletal conditions such as low back pain, neck pain, knee osteoarthritis, and rheumatoid arthritis can cause pain and disability, which make daily tasks harder and ultimately lower quality of life.This increases the need for proper care, education, targeted multivitamin supplementation, and regular bone density screenings. With the right lifestyle habits and targeted exercises, every woman can build and maintain stronger bones. Let’s take a closer look at the status of our health to ensure healthy bones and overall well-being.How to improve bone health?Include dietary calcium to strengthen bonesCalcium is the core building block of bone. Without adequate calcium intake, bones gradually become soft and brittle. Best food sources include:Milk, yoghurt, cheeseAlmondsTofu and fortified foodsLeafy greens like spinach and kaleTraditional grains like ragiPrioritise Vitamin DVitamin D plays a crucial role in keeping your bones strong because it helps your body absorb calcium, which forms the foundation of healthy bones. Without enough Vitamin D, even a calcium-rich diet can’t fully support bone strength, as the body simply can’t use the calcium efficiently. Include foods like eggs, mushrooms, and fatty fish to ensure your body can absorb and utilise calcium effectively. It is vital to consult your doctor to understand your body’s unique multivitamin supplementation needs.Scanning for irregularitiesInstead of waiting for symptoms to become more pronounced, it is essential to assess one’s bone health through relevant scans and imaging that provide a basis for further treatment and care of bone health issues. It is recommended especially if you have a family history, early menopause, or other risk factors. This helps detect bone loss before fractures occur.Read more: 5 Nutrient-Rich Foods You Need Your Diet For Stronger BonesBalance and exerciseThese exercises reduce the risk of falls—one of the biggest contributors to fractures:Regular exerciseYoga balance posesStability exercisesBy adopting healthy habits and exercises, coupled with regular medical guidance, women of all ages can significantly reduce their fracture risk. Healthier and stronger bones enable us to maintain independence, vitality, and mobility through all stages of life.