Bone health: A woman's strength from within

For women, keeping bones strong goes above and beyond the norm, as we experience a set of unique bone health challenges throughout our lives. Here's how to keep your skeletal system thriving at every stage.

Rajnandini Tiwari
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Picture taken from Adobe Stock images.

Ladies, our bones are more than just the framework of our bodies—they’re our true support system. But keeping those bones strong is a bit more challenging for us due to the unique stages we go through in life. 

Childhood Through Early Adulthood

Imagine your bones as a savings account. Like how you would save money for the future, your childhood and early adult years are the prime time to make "deposits" into your bone health account. By the age of 30, most women will have reached their peak bone mass, so it’s crucial to focus on bone-building during these years. For instance, when you were younger, did you enjoy a glass of milk with your meals? Or maybe you played sports like cricket or basketball? These habits help build a strong foundation for your bones. A calcium-rich diet and plenty of physical activity during these years are essential for building a solid base for lifelong bone health.



As you enter your 30s, the focus shifts from building bone mass to maintaining it. Your bones have reached their peak strength, so it’s important to keep them strong.

  • Calcium and Vitamin D: Include fortified cereals, almonds, and mushrooms in your diet.
  • Exercise Regularly: Engage in activities like cycling, swimming, or joining a gym.

Perimenopause and Menopause

You might have witnessed your mother experiencing joint pain or knee pain as she approached menopause. Women in this stage face significant hormonal changes, which can affect bone health. As estrogen levels decline, bone density also begins to decrease. This is common around menopause and women are at a higher risk of osteoporosis. But don’t worry—there are strategies to help manage these changes and maintain strong bones. For more insights, check out this research on Osteoporosis in Females by the National Institutes of Health.

The Bone-Boosting Toolkit

  1. Nutrition: Calcium is crucial, but it's not alone in this mission. Vitamin D helps your body absorb calcium, and nutrients like magnesium and vitamin K also play vital roles. You might add Gytree’s Total Strength Support Mango Protein to your diet for a delicious boost of vitamin D3. Aim for a varied diet rich in: Dairy Products, Leafy Vegetables, and Nuts.
  2. Exercise: Weight-bearing exercises and resistance training help stimulate bone formation and improve balance. You could try Brisk Walking or Jogging: Start with a morning walk in your local park, Playing Sports: Engage in sports like badminton or tennis, Yoga or Pilates: Join a yoga class for better balance and flexibility.
  3. Lifestyle Choices: Some lifestyle factors can sabotage your bone health. That may include Excessive alcohol consumption, the Habit of smoking and Not maintaining a healthy weight.
  4. Bone Density Screening: Regular bone density scans, especially after menopause, will let one identify the issue early enough. Sit down and talk with your doctor about when you need to screen; this may vary with individual risk factors.
  5. Medication: In some women, lifestyle measures are inadequate. Your doctor may prescribe medicines that slow down bone loss or increase the formation of new bone, especially for those highly vulnerable to fractures. 
    Picture taken from iStock images

"Strong bones help support women during the increased physical demands especially during pregnancy as pregnancy can deplete calcium stores. It will also decrease the risk of complications" says Dt. Devika, Clinical Nutritionist practicing in UK.

Beyond the Basics: New Research

Scientists are still discovering new information about bone health, including some of the most recent research which examines:

  • Gut-bone axis or how good microbiome might maintain bone mass/strong bones
  • Chronotherapy—a form of timing medication and nutrition for optimal bone outcomes
  • Gene therapies targeting specific genetic pathways to enhance bone formation

    Remember, it's never too early – or too late – to take charge of your bone health. By knowing the special needs of your bones at each stage of life, you're taking an active step toward a more powerful, stronger you. Gytree provides you with holistic expert consultation by Dr. Namrata Srinivasan- an excellent orthopedic who has over 6 years experience in General Trauma, General Cold Orthopaedic Conditions, and Sports Injuries. Her practice is gender-inclusive and youth-friendly.

Your bones support you day in and out; it's payback time to give them the care they deserve. Correct guidance will help you through not just building but also maintaining a strong, skeleton framework that shall carry you ahead confidently across the journey.

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