Foods for the Brains

Women and Osteoporosis

Osteoporosis is a disease of the bone characterised by a decrease in bone density. Because bones are weaker at this stage, people with osteoporosis have an elevated risk of fracture. Although osteoporosis affects both men and women, the risk is higher in women than in men. In fact, there are about 200 million women with osteoporosis, with 1 in every 3 women aged 50 having experienced osteoporotic fractures.

Why Women are at Higher Risk

Smaller Bones

One of the primary reasons why women have an increased risk of osteoporosis is due to our bone structure. Generally, we have smaller bones and lower bone mass. In the process of bone remodelling, old bones are broken down and new bones are formed. The process happens at a faster rate during our younger years, but it peaks around the age of 30.

By the age of 35, the formation of new bones is much slower than the breaking down of old bones. And since we already have lower bone mass from the start, the decreased speed in bone remodelling can make our bones more fragile.

Lower Oestrogen Levels

The risk is further increased during our postmenopausal period. During this time, as part of the changes in our reproductive system, our bodies have lower levels of oestrogen, a hormone that is needed for the production of osteoblasts.

Osteoblasts are cells that are responsible for the synthesis and formation of new bones. So if there is a decrease in the number of osteoblasts, then the production of bones also slows down – and this is on top of the already-slow bone remodelling process.

Apart from this, other factors that increase the risk of osteoporosis includes genetics, nutrient deficiencies and medical disorders. However, these risk factors affect both men and women.

Prevention

The signs of osteoporosis do not necessarily show as soon as you step into the menopausal stage. For many women, the disease only manifests by the time they reach 60 or older. This does not mean though that you should wait that long, or that you should even wait until you reach your menopausal stage to take preventive measures.

Calcium and Vitamin D Intake

A good way to prevent osteoporosis is by ensuring that you are getting the adequate amount of calcium and vitamin D. Calcium is a necessary nutrient for bone health, while vitamin D aids in the effective absorption of calcium. There are fortified foods that contain both calcium and vitamin D, so you can get both nutrients in one go.

Milk, yoghurt and collard greens are only few of the food sources that contain calcium. Vitamin D, on the other hand, can be produced by the skin through exposure to sunlight.

The great thing about preventing osteoporosis through sufficient calcium and vitamin D intake is that you won’t have to wait until you get older. Even before you reach your 30s, you can already provide your bones with enough supply and just continue as you age.

Regular Exercise

While many may think that exercise puts a stress on your bones, it actually does wonders to help you prevent fractures from falls. It also increases your bone mass and strengthens your muscles, which are both beneficial for maintaining bone health and avoiding falls.

Medications

Hormonal therapy is the most common type of medication that helps reduce bone loss in women. Most of the time, this involves postmenopausal, but medications may also be an option for premenopausal women especially when they are at high risk for osteoporosis.

Some of the specific medications include bisphosphonates – a type of medication that slows the breakdown of bones, and selective oestrogen receptor modulators – which promotes an oestrogen effect in the bones.

If you have a family history of osteoporosis or approaching the menopausal stage, it is best to seek your healthcare provider’s advice to find out if you are at risk for osteoporosis and learn about the measures that is most appropriate and effective for you.