Bone Health in Women: Prevention and Management

Women face substantially higher osteoporosis risk than men, particularly after menopause when declining estrogen accelerates bone loss. Building strong bones early and implementing preventive measures reduces fracture risk throughout life, maintaining independence and quality of life.Bone health depends on adequate calcium, vitamin D, exercise, and lifestyle factors. Calcium builds bone density, with recommended intake increasing with age: 1,000 milligrams for most adults and 1,200 for women over 50. Vitamin D enables calcium absorption; 600 to 800 international units daily applies to most adults, with higher amounts for those with limited sun exposure or malabsorption issues.Weight-bearing exercise builds and maintains bone density. Walking, jogging, dancing, and resistance training all strengthen bones by stimulating bone-forming cells. Bone density typically peaks in young adulthood, making exercise during these years particularly important. Maintaining exercise throughout life helps preserve bone density and prevents rapid decline.Lifestyle modifications support bone health. Smoking accelerates bone loss and increases fracture risk. Excessive alcohol consumption interferes with calcium absorption and increases falls. Maintaining healthy weight provides protective benefits; excessive weight loss impairs bone density. Regular physical activity alongside nutrition supports optimal bone health.Bone density screening using DEXA scans helps identify osteoporosis or osteopenia, informing prevention strategies. Women with significant risk factors should discuss screening with healthcare providers. Medications can slow bone loss or build bone density in those with osteoporosis. Building strong bones early and maintaining bone health throughout life prevents fractures and maintains independence into older age.