Did you know that women are more prone to osteoporosis than men? Due to hormone influences, our bone density reaches its peak around the age of 30, then starts to reduce gradually, and the loss becomes significant around the age of 40. If we do not protect our bones, we may soon easily suffer from osteoporosis. Osteoporosis is a chronic metabolic bone disorder. When patients lose bone density, their bone structures become fragile. As a result, they become more prone to bone fractures, kyphosis and unsteady gait. This condition affects women more than men. Therefore, we must address the problem and take prompt preventive measures.

Many factors make women more susceptible to osteoporosis. As women age and reach menopause, their oestrogen production falls gradually, intensifying bone loss. In addition, women experience pregnancy, labour and lactation. Healthy pregnant women may suffer from calcium deficiency after labour, as up to 100g of calcium is transferred via breastfeeding during pregnancy and a 6-month lactation period. Therefore, mothers lose an excessive amount of calcium during the whole period. Women with more pregnancies or shorter intervals between pregnancies are at higher risk for osteoporosis. Moreover, unhealthy living habits also increase the risk, such as insufficient intake of calcium, smoking, alcohol abuse, excessive consumption of caffeinated beverages, excessive sodium intake and physical inactivity.

Prevention is better than cure. You should start taking preventive measures to avoid only noticing osteoporosis when a bone fracture occurs. You can start with maintaining a nutritional diet that is rich in protein and calcium, which are the key ingredients of bone formation. You may drink more milk and eat dried fish and dark green vegetables with high calcium content. Women in menopause may consume more foods rich in phytoestrogens such as soybeans and Chinese yam. Pay attention not to consume too much sodium as it may accelerate bone loss.

Another way is to increase exposure to sunlight and eat more foods rich in vitamin D, which facilitates calcium absorption. Sufficient vitamin D is also effective in strengthening muscles, regulating emotions and preventing certain diseases. Yet, the intake of vitamin D solely via food may not be enough. You can also sunbathe moderately to promote vitamin D synthesis in your body.

Adequate exercise is also important for maintaining normal muscle strength and bone health, as well as improving agility and balance of our body to reduce the risk of falls. Exercises such as Tai Chi, jogging, brisk walking, dancing, tennis and badminton are good choices. Quitting bad living habits is also crucial. You should quit smoking, limit alcohol intake and avoid excessive caffeine consumption to help slow down bone loss.

Besides, people aged 40 or above can receive screening for osteoporosis to monitor the bone loss rate. If osteoporosis is identified, patients can take calcium tablets and vitamin D supplements for bone health as prescribed by doctors.