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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