Strong bones are the backbone of a healthy body. They support our physical health and overall well-being. Although genetics can influence our bone health, there are many external factors that we can alter to maintain strong bones. Women, in particular, need to be mindful of their bone health, as they are more prone to bone-related issues like osteoporosis than men. Taking care of your bones is an investment in your future health and vitality, so make sure to give them the attention they deserve. Here are a bunch of different ways to keep your bones healthy and strong.

Our bones are more than just a skeletal framework for our body. Along with granting us structure, they also protect our organs and store vital minerals like calcium and phosphorus. Good bone health is also essential for a healthy and active lifestyle.

Bone development in women occurs in stages. During the adolescent years, the body absorbs calcium and other minerals to build bone mass. This process continues until around the age of 30 when the body reaches its peak bone mass. To achieve peak bone mass, adolescents need to take care of their bone health. After this point, the body starts to lose more bone mass than it can build, and calcium depletion can occur. During the post-menopausal years, women are at a higher risk of calcium depletion and bone related diseases like osteoporosis. This is because of a decline in estrogen levels.

As women are more prone to developing bone-related diseases like osteoporosis, it is important for them to maintain optimal bone health at all stages of life. This article aims to provide a deeper understanding of osteoporosis and its impact on women's bone health. Let us first understand what osteoporosis is.

What is Osteoporosis?

Osteoporosis is a medical condition that leads to bones becoming brittle and weak over time. This happens due to decreased bone mineral density or changes in bone structure and strength. This decrease in bone strength can lead to a higher risk of fractures.

Often referred to as a "silent" disease, osteoporosis rarely presents symptoms, and many individuals may not know they have the condition until they experience a bone fracture.

Are Women More at Risk for Osteoporosis?

Women are more likely to develop osteoporosis than men due to several factors. These factors are listed below:

Bone mass:

Women’s bones have a lower peak bone mass than men, which means they have less bone tissue to lose.


Estrogen is a hormone that helps protect women’s bones from breaking down. Women experience a drop in estrogen levels after menopause, leading to a decline in bone health as they age.

Women who have had premature menopause or a hysterectomy (womb removal) before the age of forty-five are more likely to develop osteoporosis, especially if the ovaries are also removed.


With increasing age, there is also a significant reduction in bone formation. The ageing of bones in females and the occurrence of osteoporosis can be categorised as follows:

  • Age < 40 years: This group of women generally has a high bone mass density (BMD). Peak bone mass and size are achieved around the age of 30 years in women.

    Younger women are usually not at risk of getting osteoporosis. However, low bone mass and accelerated bone loss can occur at any age, resulting in premenopausal osteoporosis.
  • Age > 40 years: At this age, women experience a rapid decline in their estrogen levels. This decline in estrogen can be especially pronounced in the first 5-10 years following menopause, leading to a decrease in bone density.

Absent periods:

Over-exercising or dieting leading to the absence of periods in women for more than six months, can also increase their chances of developing osteoporosis in women.

Osteoporosis-related bone fractures cause serious health problems and disabilities in older women. Thus, the prevention of osteoporosis in women should ideally begin at a young age. However, you can take steps to increase bone mass and prevent bone loss at any age.

Different Ways To Boost Bone Health

Studies show that lifestyle choices such as diet and physical activity are responsible for 10–50 percent of bone mass and structure. Here are some lifestyle factors that can help improve bone health for women:

Eat a well-balanced diet rich in calcium and vitamin D:

Calcium is the main mineral that makes up our bones, and vitamin D helps our body absorb it. Good sources of calcium include low-fat dairy products, tofu, almonds, and sesame seeds. Good sources of vitamin D include egg yolks, fatty fish, liver, mushrooms, and fortified foods and drinks. Green leafy vegetables are also a credible source of calcium and have vitamin K, which is linked to the slowed onset of osteoporosis. You can try preparing a delicious amaranth thoran or a delicious palak paneer recipe.

Get regular physical activity:

Exercise can stimulate bone formation and increase bone density and strength. Weight-bearing exercises, such as walking, jogging, dancing, or lifting weights, are especially beneficial for bone health, as they put stress on the bones and muscles.

Avoid smoking and limit alcohol intake:

Smoking can interfere with the production of bone-forming cells and reduce blood flow to the bones. Alcohol can also affect bone health by reducing calcium absorption. If you smoke, try to quit or cut down as much as possible. If you drink alcohol, limit your intake to no more than one drink per day for women.

Supplement with collagen:

Collagen is a protein that provides a soft core to our bones, strengthened by calcium phosphate. It also helps maintain the flexibility and elasticity of our bones, which may prevent fractures and osteoporosis. As we age, our collagen levels decline, which can affect our bone health. Some natural sources of collagen are bone broth, fish, berries, egg whites, and citrus fruits like oranges and lemons. Why not try preparing a delicious egg white omelette or a refreshing strawberry smoothie.

Following these tips, osteoporosis in women can be avoided or at least be offset by a considerable number of years. However, for personalised healthcare advice, it is recommended to check with a healthcare professional.


Osteoporosis is a condition that can severely affect bone health if not taken care of. It is a disease that causes bones to become brittle and fragile due to loss of tissue, making bones more susceptible to fractures.

Bones in females are generally smaller than those in men. Hence, eating foods that support bone health, including foods rich in calcium, vitamin D, and protein, and engaging in strength training, dancing, and other weight-bearing exercises can help reduce damage to healthy bones in women. All these practices are important for achieving optimal bone health in women. Exercising regularly, eating a balanced meal, and making better lifestyle choices are some sure-shot ways to improve and maintain good bone health in women.