How To Strengthen Bones: International Women's Day is celebrated worldwide every year on March 8th. This day not only commemorates the success of women but also focuses on their health. It's often seen that women become so preoccupied with their family, children, and household responsibilities that they neglect their own health. When it comes to women's health, discussions typically focus on PCOS, UTIs, or menstrual issues. However, there's another problem that silently weakens women's bodies: the gradual weakening of bones, medically known as osteoporosis or silent bone loss.

Surprisingly, many women begin to experience bone density decline after the age of 30, but the symptoms don't appear immediately. This is why it's also called a silent disease. By the time women become aware of this, their bones are often significantly weakened, and even a minor injury can lead to a fracture. On the occasion of International Women's Day, Dr. Meenakshi Jain, Principal Director of Internal Medicine at Max Super Speciality Hospital, Patparganj, explained how women can keep their bones healthy.

Why can bones start weakening at the age of 30?
1. Declining estrogen hormone
In women, estrogen plays a vital role in maintaining strong bones. As women age, this hormone level gradually declines. This decline is particularly rapid during menopause, which can lead to bone weakening.

2. Calcium and vitamin D deficiency
Calcium and vitamin D are essential for maintaining strong bones. If the diet is deficient in these nutrients, bones gradually weaken.

3. If there is less physical activity
Many women these days work sedentary jobs for long periods of time or don't exercise regularly. Lack of an active lifestyle can also reduce bone strength.

4. Smoking and excessive alcohol consumption
Smoking and excessive alcohol consumption are considered harmful to bones. They affect calcium absorption in the body.

5. Family history
If someone in the family has had osteoporosis, women may be at increased risk. Therefore, family history should be known.

6. Extremely low weight is also a factor
Women with very thin bodies may also be at increased risk of bone loss. This factor needs special attention.

Why is silent bone loss dangerous?
The biggest problem with this disease is that there are no specific symptoms in the initial stages. Many women feel completely normal, but their bone density continues to decrease.

Later, symptoms may include:

Bone fractures can occur even with minor injuries.

Pain in the waist or back.
Bending of the body.
Gradual loss of height.

That's why doctors recommend periodic DEXA scans (Bone Density Tests) to assess bone health.

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