Bone health for women: Tips for women over 30

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Bone health for women over 30

Women Bone Health
Women Bone Health

With age, our bone health starts getting worse. This deterioration is more commonly seen in women than in men. Women can be affected by issues such as low bone mass and poor bone density as early as their 30s. This can often lead to much more serious problems such as Osteoporosis and bone cancer. 

In this article, we will talk about various bone ailments affecting women, what causes bone deterioration in women and tips to improve bone health for women.

Bone ailments affecting women

  • Osteoporosis- It is a disease that is characterised by low bone density. Osteoporosis makes bones weak, brittle and easy to break. It is the most common bone ailment in the world and affects more women than men. People who suffer from osteoporosis have a hard time performing physical activities since they are prone to injuries.
  • Osteonecrosis- Osteonecrosis happens when bone tissues do not get proper blood supply and die. It is more common in hips, shoulders and joints. Osteonecrosis can result in loss of function in the affected bone. It is usually caused by severe trauma such as a fracture or dislocation.
  • Osteoarthritis- It is a type of arthritis in which the bone cartilage near joints wears down over time. The cartilage provides cushioning and protection to the ends of bones. When the cartilage weakens, it results in joint pain and reduced mobility. Even though Osteoarthritis is more common in old age, it is mostly caused by lifestyle choices in adulthood.
  • Bone tumours- A Bone tumour is a mass or lump of tissue growing over a bone. It happens due to problems in cell regeneration and results in abnormal cells growing on the bones. Bone tumours can be benign or cancerous

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What causes bone deterioration in women

  • Lack of physical fitness- Physical fitness and regular exercise are essential for keeping bones healthy. Not having regular exercise in adolescence and early adulthood can cause low bone density in women when they reach their 30s. Poor physical fitness can also lead to weight gain which can cause pressure on the joints and bones.
  • Pregnancy- Sometimes pregnancy can cause bone problems in women. Pregnant women require a lot of calcium and vitamin D for the development of the baby. This often leads to a deficiency of calcium in pregnant women because most of the consumed calcium is used by the baby. Hence, pregnancy can reduce bone density in women.
  • Age- Age is one of the biggest factors of deteriorating bone health in women. Human bones stop developing after the age of 30 and may start losing strength gradually. It is crucial for Ladies to take good care of their bones and reduce strain on them to maintain bone health.
  • Poor diet- Following a poor diet can also lead to poor bone health in women. A diet deficient in essential nutrients needed for bone health can lead to poor bone density and weakness. A lack of vitamin D and calcium leads to brittle bones and poor development. 
  • Thyroid issues- Hypothyroidism and hyperthyroidism can lead to poor bone health. Thyroid issues can lead to rapid bone loss and poor regeneration of bones. This often reduces bone density and leads to osteoporosis. Women are more prone to hypothyroidism and hyperthyroidism than men. Many medicines prescribed for thyroid issues can also deteriorate bone health for women.
  • Smoking and consuming alcohol- Regular smoking can reduce bone density in women over time. Smokers are at a much higher risk of fracture, dislocation and other bone injuries. A smoker may get diagnosed with bone issues such as osteoporosis and osteoarthritis more prematurely than non-smokers. Drinking alcohol regularly also causes poor bone health in women and makes them more prone to injury. Alcohol causes nutrient deficiency, which can affect bone health in women.

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Tips to improve bone health for women

Women Bone Health
Tips to improve bone health for women
  • Regular exercise- Exercising regularly can reduce the risk of osteoporosis and other bone issues in women. Weight-bearing exercises such as running, dancing and strength training are the most effective for improving bone health for women. Exercising increases the production of cells in the body, and hence, improves bone health. Regular exercising also helps reduce weight which can, in turn, reduce pressure on the bones.
  • Maintaining a healthy weight- Maintaining a healthy weight is essential for reducing the risk of bone problems in women. Excess weight and a high body mass index (BMI) can cause unnecessary pressure on the bones and joints of women. Reducing and maintaining weight relieves this pressure and increases bone density in women.
  • Eating well- Eating a well-balanced diet is essential for bone health for women. You should aim to eat foods that are rich in essential nutrients such as calcium, vitamin D, magnesium, potassium, iron etc. These nutrients help improve bone health for women and reduce the risk of osteoporosis. 
  • Take supplements if necessary- If it is not possible to get essential nutrients from your diet, then taking supplements can be a good option for you. Many supplements are available for various essential nutrients for bone health, such as calcium, vitamin D, magnesium, vitamin K, etc. However, you should first consult a doctor before taking supplements.
  • Quit bad habits- Bad lifestyle choices such as smoking and alcohol consumption can deteriorate bone health for women. Try quitting these habits before your condition gets worse. If quitting these habits is not possible, then, you should at least try to reduce their consumption drastically.

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FAQs about Bone health for women over 30

What can be done to keep bones healthy?

To keep your bones healthy, you should incorporate foods that are rich in calcium and vitamin D and exercise regularly. 

Why are women more prone to bone problems in their 30s than men?

It is because female bodies contain less bone tissue than men and have lower bone density than men, in general.

What are some bone diseases that affect women over 30?

Women over 30 are prone to bone problems such as osteoporosis, osteoarthritis and bone tumours.

Do women have weaker bones than men?

While everyone has a different body type and men can have many bone problems too, women have lower bone density than men, in general.

What are some exercises for maintaining bone health for women?

Some exercises to improve bone health for women are running, walking, dancing, and weight training.

What are some foods that improve bone health for women?

Foods rich in calcium and vitamin D, such as milk, yoghurt, kale, spinach, soy milk etc. are good for improving bone health for women.

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