What to know about the bone health for women in their 30s
Bone play many role in the body providing structure, muscle attachments and storing calcium. Being a female puts you at risk of developing osteoporosis (brittle bones) and osteomalacia ( soft bones).
As per a survey nearly one out of 5 young adults in india have low bone mass.
Women are more likely to get osteoporosis because of thinner bones and sharply decrease in estrogen in menopause.
How low bone mass detected
It is done with a DEXA scan a test that measure amount of bone mineral content at specific sites like hip , spine and wrist
Things you can do to improve your bone health
1) Start young- Most females reach their peak bone mass at 25 to 30 yrs of age. More bone mass you have at your peak longer your bones will remain strong as you grow older
2) Avoid alcohol and smoking
3) weight-bearing exercises- Like muscle your bone also gets stronger with exercises plus you get other cardiovascular benefits
4) balanced diet-
A diet rich in protein is recommended ( remember your 50% bone is protein)
Recommended calcium is 1000mg per day. It can be taken with dairy and non-dairy products (fatty fish, figs almonds)
Spreading this calcium intake throughout the day will optimise absorption.
Vitamin D recommended is 800 IU per day rich in fatty fish, eggs, milk, soy milk
5) consult a doctor
If your are on a drug ( steroids) or have a conditions that predispose you for low bone mass better to consult a doctor
Steps to diagnose osteoporosis in young age is medical history, physical examination, DEXA scan ,lab test and xrays
Bone loss and osteoporosis doesn't have to be a part of aging .No matter what your age there are steps you can take to prevent your bone loss.