Maintaining our bone health is as important as taking care of our heart or liver health. Bones not only provide structure to our body but also protect delicate organs such as the brain, heart, and lungs. They also store minerals, such as calcium, which gives them their structure, hardness, and strength. Insufficient calcium is therefore linked to diminished bone density, early bone loss, and an increased risk of fractures.
In addition, age and gender can also impact bone health. As one ages, they start to lose bone mass or density. In fact, most people reach their peak bone mass around age 30 and start to lose it by age 40. In women, the changes are said to be more drastic, raising their risk of bone-related illnesses, such as osteoporosis.
Speaking with the OnlyMyHealth team, Dr Anuj Jain, Senior Consultant and Head of Orthopaedics and Joint Replacement at Kailash Hospital and Neuro Institute, Noida, discusses osteoporosis in detail and shares ways women in their 30s can reduce their risk of developing the condition.
Also Read: Good Bone Density: Importance & Why Women Need To Maintain It
How Bone Health Changes In Women In Their 30s
As discussed, most people, including women, reach their peak bone density around 30. However, this decade is also when bone loss begins, albeit slowly.
This could be attributed to various factors, including a natural decline in oestrogen production, a hormone that helps maintain strong bones.
Moreover, Dr Jain emphasises the importance of maintaining a healthy lifestyle. This includes following a balanced diet, indulging in regular physical activity, avoiding alcohol consumption, and quitting smoking.
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The Risk Of Osteoporosis In Women
Osteoporosis is a bone disease that causes a loss of bone mineral density and bone mass, increasing the risk of fractures.
According to research, women are more at risk of developing the condition than men.
In fact, a 2022 study published in Frontiers in Endocrinology reported that about 20 crore women suffer from osteoporosis worldwide.
Dr Jain says, "Women are indeed more susceptible to osteoporosis compared to men due to hormonal changes, particularly during menopause, which significantly impact bone density.”
He adds, "Oestrogen, a hormone crucial for maintaining bone health, declines during menopause, leaving women more vulnerable to bone loss and osteoporosis."
Reportedly, women can lose up to 10% of their bone mass in the first five years postmenopause.
According to StatPearls Publishing, there are several contributing factors associated with an increased risk of osteoporosis in not just older women but also younger female populations. These include:
- Certain diseases, like hyperthyroidism, hyperparathyroidism, celiac disease, chronic kidney disease, and autoimmune disorders like rheumatoid arthritis, lupus, and ankylosing spondylosis.
- Smoking and alcohol intake
- Vitamin D and calcium deficiency, both of which are essential for bone health.
- Certain medications, like corticosteroids, thyroxine, antacids, and chemotherapies.
What Women In Their 30s Can Do To Reduce Their Risk Of Osteoporosis
Given that women, especially older women, are more at risk of osteoporosis than men, it is important to take crucial steps in the early years. Therefore, it is important for women in their 30s to prioritise bone health through a diet rich in calcium and vitamin D, regular exercise, and avoiding habits detrimental to bone density, like smoking or excessive alcohol consumption, says Dr Jain.
He also recommends regular screenings and consultations with healthcare providers to mitigate the risks of any bone-related diseases.
Bottomline
Osteoporosis is a chronic condition that affects more women than men. Women in their postmenopausal phase are most likely to develop the condition and remain at an increased risk of fractures. However, experts believe that proactive measures in the early stages of life can help mitigate the risk. This includes eating foods rich in calcium and vitamin D, indulging in regular weight-bearing exercises like walking, jogging, or strength training, and avoiding smoking and excessive alcohol consumption. Moreover, going for regular screenings and consulting a healthcare provider can also help you manage your risks.