WHY IS BONE HEALTH SPECIALLY IMPORTANT FOR WOMEN?

Bone health is an often-overlooked aspect of health, and maintaining bone health is essential for everyone. Image credit: *NEWS CANADA.*

By AAMINAH NAJMUS SAHAR

Bone health is crucial in both men and women to enjoy a good quality of life.

It helps in living a healthy life with good mobility, less dependence on others for everyday tasks, and improved overall well-being. Strong bones provide structural support, protect vital organs, anchor muscles, and store essential minerals such as calcium and phosphorus.

Throughout life, bone tissue is continuously broken down and rebuilt, a process known as bone remodeling.

Bone formation/building is mediated by Ostoblasts and bone resorption/breaking down of old or damaged bones is mediated by Osteoclasts. When the rate of bone breakdown is more than the rate of bone formation, it leads to weaker bones and an increased risk of fractures.

Bone health is an often-overlooked aspect of health, and maintaining bone health is essential for everyone.

But improving bone health is especially important in women as they are at a higher risk of developing bone-related conditions, particularly osteoporosis. This is due to the rapid bone loss that occurs in women after menopause. Estrogen plays a key role in maintaining bone density, and there is a sharp decline in estrogen after menopause, which leads to loss of bone density. Studies have shown that women can lose up to 20 per cent of their bone mass in the first five to seven years following menopause.

In addition, other factors such as pregnancy, breast-feeding, restrictive diets, and lower peak bone mass compared to men increase the risk of poor bone health in women.

Poor bone health is associated with fracture risk, chronic pain, reduced mobility, and dependency on others as age progresses. All of this can significantly impact the quality of life.

Thus, it is essential for women to take steps to improve bone health.

Bone loss often occurs silently, without noticeable symptoms, until a fracture happens. This makes prevention and early intervention crucial. It is never too early to work on improving bone health. It can be started as early as childhood and adolescence to build peak bone mass. Efforts to maintain bone health need to be intensified around 30 years of age, more importantly during perimenopause, and especially after 50 years of age and menopause.

Improving bone health not only reduces the risk of osteoporosis and fractures but also supports better posture, balance, and physical strength.

Improving bone health in women includes focusing on diet and nutrition, physical activity, strength training exercises, and making lifestyle modifications.

Ways to improve bone health in women include:

Diet and nutrition. A balanced diet that includes fruits, vegetables, milk, lean proteins like chicken, fish, egg whites, cottage cheese, legumes, etc., whole grains, and healthy fats provides the micronutrients needed to support bone remodeling and overall skeletal health. It is important to take adequate calcium and vitamin D to maintain bone health. Supplements may be used to overcome deficiencies.

In addition, boron and copper play a vital role in maintaining bone health. Boron is a lesser-known but important mineral for bone metabolism. It helps regulate the body’s use of calcium, magnesium, and vitamin D – nutrients essential for bone strength. Boron may also support estrogen activity, which is particularly beneficial for postmenopausal women. Foods rich in boron include nuts, apples, pears, raisins, avocados, and legumes.

Copper is another essential mineral involved in the formation of collagen, a key structural protein in bones. Copper also contributes to bone mineralization and helps maintain bone flexibility and strength. Copper deficiency may impair bone integrity over time. Good dietary sources of copper include shellfish, seeds, nuts, whole grains, cocoa, and leafy green vegetables.

Weight-bearing and resistance exercises. Physical activity is one of the most powerful tools for improving bone health. Weight-bearing exercises force the body to work against gravity, stimulating bone formation and slowing bone loss. Examples include walking, jogging, dancing, stair climbing, and hiking. In addition resistance and strength training exercises, such as lifting weights or using resistance bands, are particularly effective in increasing bone density and muscle strength. Strong muscles support and protect bones, reduce the risk of falls, and improve balance and coordination.

Women should aim for at least 30 minutes of weight-bearing activity on most days of the week, along with resistance training two to three times per week.

Lifestyle modifications. Lifestyle choices significantly influence bone health. Smoking and excessive alcohol consumption are associated with reduced bone density and increased fracture risk. Limiting alcohol intake and avoiding smoking can help preserve bone mass. Adequate sleep and stress management are also important, as chronic stress and elevated cortisol levels may negatively affect bone remodeling and cause bone loss. Maintaining a healthy body weight is crucial; being underweight increases fracture risk, and excessive weight can strain the bones and joints.

Regular screening. Bone mineral density testing can help identify early bone loss, especially for women over 50 or those with additional risk factors. All women need to get their bone mineral density tested after menopause, as early detection allows for timely interventions, including dietary adjustments, exercise programs, and medical treatment if needed.

Hormonal changes, nutritional needs, and lifestyle factors place women at a higher risk for bone loss. The good news is that many of these risks are modifiable

Bone health is a lifelong investment, and for women, it deserves special attention.

• Please consult your family physician before following any of the suggested remedies/steps above.

HEALTH FILE

WHY IS BONE HEALTH SPECIALLY IMPORTANT FOR WOMEN?