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What Women Need to Know About Bone Health

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What Women Need to Know About Bone Health

NEW DELHI, (IANS) – According to the World Health Organization, approximately 30 percent of postmenopausal women suffer from osteoporosis, a condition that weakens bones and increases the risk of fractures.

Bone Density and Age:

Bone density tends to decrease with age, particularly after menopause. This decline is attributed to the decrease in estrogen levels, which play a vital role in maintaining bone mass. Regular exercise, a balanced diet rich in calcium and Vitamin D, and the consumption of health supplements containing bone-building nutrients like Calcium, Magnesium, and Boron can help slow down bone density loss.

Importance of Calcium and Vitamin D:

Adequate intake of calcium and vitamin D is crucial for maintaining strong bones. Calcium is a major component of bone tissue, while Vitamin D aids in calcium absorption. These nutrients not only promote bone strength and density but also reduce the risk of osteoporosis. Women should aim for a daily intake of 1000-1300 mg of calcium and 400-800 IU of vitamin D, which can be achieved through diet and supplements.

Weight-Bearing Exercise:

Engaging in weight-bearing exercises is essential for building and maintaining bone density. Activities such as walking, running, dancing, hiking, stair climbing, or weightlifting put stress on the bones and promote bone health. Women should aim for at least 30 minutes of weight-bearing exercise, four to five times a week, to enhance bone density and overall fitness. Additionally, consuming health products rich in estrogen-like compounds derived from plants, such as Lodh Bark, Ashoka, and Black Cohosh, can provide hormonal balance and help prevent bone loss.

Harmful Effects of Smoking and Excessive Alcohol Consumption:

Smoking and excessive alcohol consumption can weaken bones and increase the risk of osteoporosis. Smoking reduces calcium absorption in the body, further weakening bones. Alcohol interferes with the production of new bone tissue and affects balance and coordination, leading to an increased risk of falls and fractures. Women should avoid smoking and limit alcohol consumption to maintain bone health.

Medications and Bone Health:

Certain medications, such as corticosteroids and anticonvulsants, can weaken bones and increase the risk of osteoporosis. Women taking these medications should discuss their bone health with their doctors. Alternatively, they can consider consuming supplements that contain plant-based calcium, like NatCaZen, which enhances bone mineral density and offers sufficient bone protection.

Family History and Risk Factors:

Women with a family history of osteoporosis are at a higher risk of developing the condition. Factors such as hormonal changes during menopause, smaller bone structure compared to men, and longer life expectancy contribute to this increased risk. Consuming supplements with Ayurvedic herbal extracts like Lodh Bark, Ashoka, and Black Cohosh can help maintain estrogen balance and control the onset of osteoporosis.

Regular Bone Density Tests:

Regular bone density tests are essential, especially as women age. These tests help assess the risk of osteoporosis and monitor bone health over time. The results serve as the basis for preventive treatments to reduce bone loss and fractures.


Women should prioritize their bone health by adopting a healthy diet, engaging in weight-bearing exercises, avoiding smoking and excessive alcohol consumption, and considering supplements rich in bone-building nutrients and Ayurvedic herbal extracts. Regular bone density tests and discussions with healthcare professionals play a vital role in maintaining strong bones throughout a woman’s life.

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