Women are one of society’s most vital foundations, and they are essential to keeping the family in balance. They have a tendency to put their family’s health ahead of their own in the majority of circumstances. Over the last few years, there has been an increase in global awareness for women’s health. Because a woman’s body is so different from a man’s, it is programmed differently to deal with various ailments and goes through a lot of changes as she ages.
Women lose bone mass and density faster than males, especially after menopause, when it comes to bone health. With the advent of the COVID-19 pandemic, there has been a significant shift in lifestyle, and bone-related issues are now quite widespread among women.
Osteoporosis, a disorder that diminishes bone density and raises the risk of bone fractures, affects nearly one in every three women. After the age of 30, it is essential to maintain bone health in order to reduce the risk of osteoporosis in the future.
Get adequate nutrients: What you eat matters a lot when it comes to bone health. To strengthen the bones, calcium, protein, omega 3 fatty acids, and vitamin D should all be included in the daily diet. Low-calorie foods, on the other hand, should be avoided by women since they slow down the metabolism, resulting in muscle mass loss, which might have an influence on bone health. Women over the age of 50 require 1,200 milligrammes of calcium and 1,000 international units of vitamin D. Milk, cheese, some types of fish, and green leafy vegetables are all excellent sources of nutrients that should be included in one’s regular diet.
Weight-bearing exercises: Because lifestyle is so vital in determining overall health, it’s also critical to maintain an active lifestyle, which helps to improve bone health. Walking, tennis, and aerobics are all weight-bearing workouts that help women manage their bone mass.
Lifestyle changes: Certain lifestyle behaviors have an influence not just on our bones but also on our entire health. Most individuals are connected with a sedentary lifestyle and unhealthy habits as a result of a shift in lifestyle choices. Smoking and excessive alcohol intake can contribute to a loss of bone density. As a result, it is suggested that women minimize these practices in order to improve their general health.
Limit Caffeine: Caffeine use is harmful to the bones because it causes calcium loss inside the body. Sugar consumption causes the body to lose 6-milligrams of calcium, which might weaken the bones over time. At the same time, sodas deplete calcium in the body, which might have an influence on the bones. To safeguard their bones, women should restrict their caffeine intake to 300 mg per day.