Sujatha Lal, a 58-year-old homemaker from Kochi, Kerala started experiencing severe, recurrent pain in her neck and back in 2015. Soon after, she felt like her body was unusually stiff when she woke up every day. She was initially diagnosed with cervical spondylitis (arthritis in the neck). When the pain did not subside even after a year, fibromyalgia or muscle pain and tenderness was considered the possible cause. Only in 2022, another examination revealed it as osteoporosis.
Lal recalls, “I experienced stiffness and pain in my neck and back. I would toss and turn around and stretch my body before getting up from bed to warm up.” Lal also tried Ayurveda, which initially helped but could not keep her pain away completely.
Every phase of a woman’s life is marked by major physiological changes that bring along their own set of health concerns. One major aspect of a woman’s health, which requires vigilance throughout her life but often gets neglected, is women’s bone health.
Monitoring women’s bone health
Doctors are alarmed at the number of women living with osteoporosis, a condition that causes weak and brittle bones. Moreover, these cases are no longer limited to older women — even pre-menopausal women are increasingly being affected.
A woman’s bone density peaks in her 30s and gradually decreases as she ages. This is largely driven by hormonal changes, especially during menopause, when her bone density reduces significantly. This is why older women have traditionally been susceptible to developing several bone-related conditions. However, experts say younger women can avert such crises by taking appropriate measures to improve bone strength.
Bone health and pre-menopausal women
Dr Mohammed Afzal Siddiqui, consultant, laparoscopic and robotic gynecological surgery, Manipal Hospital, Panjim, highlights that a sedentary lifestyle in the 30s poses a threat to a woman’s bone health later in life.
“Constantly sitting in an air-conditioned room and getting little direct sunlight can affect bone health. To maintain it, we need Vitamin D, which can be synthesized when the body has ample exposure to sunlight. This also prevents Vitamin D deficiency in women,” Dr Siddiqui adds.
Pregnancy and menopause
Dr Siddiqui shares that pregnancy can affect women’s bone health significantly. He explains that an unborn child gets its calcium from the mother’s bones. During lactation, too, women’s bodies draw calcium from the bones. As such, unless new mothers are cautious, their bones can become fragile with time.
Further, during menopause, as estrogen levels drop in a woman’s body, bone density decreases rapidly owing to lower calcium absorption. This, in turn, increases the risk of developing osteoporosis, which is known as senile osteoporosis as it is age-related.
Poor bone health: Effects and diagnosis
“When the body is deficient in calcium, the bone architecture slowly degrades, making it fragile,” says Dr Manish Ladhania, an orthopedic surgeon at Kokilaben Dhirubhai Ambani Hospital, Indore. Some telltale signs include unexplained pain in the neck, back, knees and joints. “With time, it may become difficult [for some women] to perform activities like squatting and jumping,” says Dr Ladhania.
A bone densitometry test can help to detect osteoporosis. The ideal bone mineral density is -1 to +1, but if the so-called ‘T score’ is -2.5 or lower, the person may be suffering from osteoporosis.
As elderly women are susceptible to falls, osteoporosis also increases the risk of developing fractures. “Hip fractures usually occur and take a long time to heal,” adds Dr Ladhania.
How to improve bone density in women
Experts point out that suitable lifestyle changes can prevent many bone-related conditions in women. A nutrient-rich diet is one of the easiest ways to improve bone strength in women of all ages, says Dr Siddiqui. “Spinach, broccoli, ragi and milk are good sources of calcium, while cod liver oil is a great source of Vitamin D,” he says. He suggests that women — from teenagers to those in their thirties — should regularly consume yogurt, cheese, dairy products and eggs.
Another key aspect of maintaining bone health is remaining physically active. It strengthens bones and can improve balance and coordination, reducing the possibility of falls and fractures. Dr Ladhania urges women to walk for at least 30 minutes daily to improve bone strength. He adds that practicing weight training exercises for the same amount of time could lead to improved bone density.
Sujata Lal has discovered the benefits of these practices. To keep osteoporosis in check, she has made yoga and stretching a part of her routine. She says the exercises have reduced the stiffness and pain in the joints. “I go for brisk walks while exercising my dog, which has helped improve my condition,” she shares.
Takeaways
- Women’s bone density peaks at the age of 30 and gradually declines as they grow older.
- Osteoporosis is a chronic bone disease that affects women after menopause, specifically older women after their menopause.
- Women can also have bone density issues while they are pregnant or breastfeeding.
- The best way to increase bone density is through physical activity and a calcium-rich diet.
