A Woman’s Guide to Stronger Bones
Eat Calcium-Rich Foods Daily
Calcium builds and maintains bone density. Include dairy, leafy greens, almonds, and fortified foods in your everyday meals.
Vitamin D helps your body absorb calcium. Get sunlight exposure, fatty fish, and supplements if needed for bone support.
Boost Vitamin D Levels
Walking, jogging, and dancing strengthen bones by putting healthy stress on them, improving density and reducing fracture risk.
Do Weight Bearing Exercises
Resistance exercises build muscle and bone mass. Focus on squats, lunges, and light weights for long-term bone strength.
Strength Train Regularly
Maintain a Healthy Weight
Being underweight raises fracture risk. A balanced weight helps maintain hormonal health and bone density in women.
Avoid Smoking and Excess Alcohol
Both habits weaken bones over time. Quitting helps preserve bone structure and prevents rapid bone loss.
Manage Hormone Health
Estrogen helps protect bone mass. After menopause, hormone changes can increase bone loss, making hormone balance essential for bone health.
Monitor Bone Density
Regular bone scans, especially after menopause, detect early signs of bone loss and help guide treatment or prevention plans.
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