Osteoporosis is a condition that often goes unnoticed until significant damage has occurred. This disease quietly reduces the strength of bones and makes them more prone to fractures. For numerous women, especially mothers, osteoporosis becomes a growing concern after 40. Moreover, it is a major public health problem in Indian women. This phase often marks a point where there occurs a change in hormones, nutritional deficiencies and lifestyle factors may lead to considerable bone deterioration.

In a conversation with Jagran English, Dr Attique Vasdev, Vice Chairman, Orthopaedics, Medanta, Gurugram explained why bone health needs attention after 40 in women and how one can improve their bone health.

Why Does Bone Health Matter After 40?

After women turn 40, they experience that there is a decline in their Estrogen levels, significantly around the time of menopause. Estrogen is essential to maintain bone density and when there is a decline, bones start to lose their density and strength. For mothers, the risk is intensified by the physical demands of pregnancy, breastfeeding and taking care of the children. Calcium stores of the body are often exhausted during these phases and in such cases proper nutrition and exercises should be prioritised otherwise, the bones may not fully recover.

Osteoporosis isn’t just a concern for older women; it can affect mothers long before they reach their 60s or 70s. In fact, many women are unaware that they’re at risk until they suffer a bone fracture which could have been prevented with the right care.

The Risk Factors For Mothers

Mothers are particularly vulnerable to osteoporosis due to several factors. First, pregnancy and breastfeeding can deplete calcium and vitamin D levels, both essential for bone health. If calcium intake isn’t replenished through diet or supplements, bones become more fragile. Additionally, the demands of motherhood often leave little time for self-care which can result in a sedentary lifestyle and poor nutrition—both of which contribute to bone loss.

Other risk factors include genetics, a family history of osteoporosis, smoking, excessive alcohol consumption and a lack of weight-bearing exercises. Women who have had multiple pregnancies or breastfeeding periods without proper nutritional support are also at a higher risk.

What Can Be Done to Protect Bone Health?

By acting early, women can prevent or control osteoporosis. These vital steps can make the difference -

Adequate Calcium And Vitamin D- Make sure that your diet includes a handful of calcium-rich foods like dairy products, green leafy vegetables and fortified cereals. Vitamin D is equally important as it plays a role in helping the body absorb calcium. Exposure to the sun and vitamin D supplements can help maintain a healthy level.

Regular Exercise- Weight-bearing exercises such as walking, running or strength training are key for maintaining bone density. These activities put stress on bones, which encourages them to stay strong.

Bone Density Screening: After the age of 40, it’s a good idea to talk to your doctor about bone density screenings. These tests can help identify bone loss early on, allowing for timely intervention and treatment.

Quit Smoking And Limit Alcohol: Smoking and excessive alcohol consumption can both contribute to bone loss. Quitting smoking and limiting alcohol intake can significantly reduce the risk of developing osteoporosis.

Balanced Diet- Ensure a diet rich in fruits, vegetables and lean proteins, which provide the nutrients necessary for bone health and overall well-being.

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