Bone health is important at every stage of life. Bones provide structure, protect internal organs and support movement. They also store minerals such as calcium, which the body needs for several essential functions.
For women, maintaining healthy bones becomes particularly important with age, as bone density can decrease over time. Hormonal changes during menopause can accelerate this process and increase the risk of osteoporosis, a condition that makes bones weaker and more likely to fracture.
Why are calcium and vitamin D important?
Calcium is a major building block of bones and teeth. It can be obtained from foods such as milk, yoghurt, cheese, fortified foods, sardines with edible bones and some leafy vegetables.
Vitamin D helps the body absorb calcium effectively. The body produces vitamin D through exposure to sunlight, and it can also be obtained from foods such as oily fish, eggs and fortified products.
A diet that provides adequate amounts of both nutrients supports normal bone development and maintenance.
Other habits that support bone health
Nutrition is only one part of maintaining strong bones. Regular weight-bearing activities, such as walking, dancing and climbing stairs, help support bone strength. Resistance exercises can also contribute to muscle and bone health.
Avoiding smoking and limiting alcohol consumption are additional steps that may help reduce bone-related health risks.
When should women pay closer attention?
Women approaching or going through menopause, those with a history of fractures, and those with certain medical conditions or long-term medication use may have additional risk factors for bone loss.
A healthcare professional can assess individual risk and determine whether a bone density test or supplements are appropriate.
Maintaining bone health involves consistent habits rather than relying on supplements alone. A balanced diet, regular physical activity and appropriate medical guidance all contribute to long-term bone health.