29/05/2024
🩷Bone density, a measure of the amount of minerals (mainly calcium) contained in a certain volume of bone. For women, maintaining bone density is particularly important due to various life stages and conditions that can significantly impact it.
Factors Affecting Bone Density in Women
🌸Hormonal Changes:
-Menopause: estrogen levels decline, which accelerates bone loss.
-Pregnancy and Lactation: These can temporarily decrease bone density, but usually, bone density is restored after these periods.
🌹Age:
-Bone density typically peaks in women around age 30. After this peak, bone mass gradually declines.
-Postmenopausal women are at a higher risk for osteoporosis
🍓Nutrition:
-Adequate intake of calcium and vitamin D is crucial for maintaining bone density.
-A balanced diet with sufficient protein, magnesium, and other nutrients also supports bone health.
💃Physical Activity:
-Weight-bearing exercises (like walking, running, and resistance training) help maintain and improve bone density.
-Sedentary lifestyle can contribute to bone loss.
🍷Lifestyle Choices:
-Smoking and excessive alcohol consumption
-Both underweight and obesity can negatively affect bone health.
Preventing Bone Density Loss
🥦Diet:
-Ensure sufficient intake of calcium (1000-1200 mg/day) and vitamin D (600-800 IU/day).
-Incorporate foods rich in these nutrients, such as dairy products, leafy greens, fortified foods, fish…
🏋️♀️Exercise:
-Engage in regular weight-bearing and muscle-strengthening exercises.
-Activities like walking, dancing, and resistance training are beneficial.
🧘Lifestyle Modifications:
-Avoid smoking and limit alcohol intake.
-Maintain a healthy weight.
💊Medical Interventions:
-Bone density tests (DEXA scans) are recommended for women over 65, or younger if they have risk factors. A T-score of -2.5 or lower indicates osteoporosis.
-Medications like bisphosphonates, selective estrogen receptor modulators (SERMs), and hormone replacement therapy (HRT) may be prescribed to help prevent or treat osteoporosis.
