Today is International Women's Day, so let's talk about women's bone health. Osteoporosis is a systemic bone disease characterized by low bone mass, destruction of bone microstructure, increased bone fragility, and a high risk of fractures. A serious consequence of this disease is osteoporotic fractures, a silent killer and a direct cause of disability or death in the elderly. Women are at higher risk of osteoporosis than men, so we must take proactive measures, pay attention to bone health, and prevent osteoporosis. Today, we offer eight helpful tips for our female compatriots.
Tip 1: Pay attention to bone banks as early as possible.
While osteoporosis is a disease closely related to age, the decline in bone density occurs based on the body's own reserves. If we pay attention to calcium supplementation when we are young, maintaining a higher peak bone density, the risk of developing osteoporosis in old age will be reduced. The change in bone mass in the human body resembles a parabola, first increasing to a peak, and then gradually decreasing. The highest point of the parabola is around age 35. Therefore, we should pay attention to bone health from a young age. This can be figuratively described as a bone bank; women are encouraged to pay attention to their bone health accounts early and build up reserves.
Tip 2: These special periods should not be ignored.
There are several high-risk periods for osteoporosis in women: (1) Pregnancy and childbirth: Women need to consume a lot of calcium during pregnancy and childbirth, especially women who have been pregnant and given birth multiple times. (2) Lactation: During lactation, the pituitary gland secretes a lot of prolactin, which suppresses the ovaries and reduces estrogen levels, resulting in a decrease in bone mass. (3) After age 45, due to the decrease in estrogen secretion, bone loss will be accelerated. Bone loss after menopause will be faster than before (from age 45 to before menopause), and bone mass will decrease sharply. The incidence of osteoporosis in postmenopausal women is 50%, and 70% to 80% of osteoporosis in the elderly is in women. These special periods should not be ignored, and attention should be paid to calcium supplementation and bone density monitoring.
Tip 3: Be careful of harming bone health when dieting to lose weight.
A slim figure is a major concern for women, making weight loss seem like a lifelong pursuit. However, many women choose dieting as a way to lose weight, which is not scientifically sound. Weight loss cannot rely solely on dieting; while diet is important, exercise is equally crucial, and both are indispensable.
Those who simply diet to lose weight often have a monotonous diet, some even primarily vegetarian. However, bone health requires a variety of nutrients, not just calcium. For example, bone formation also requires adequate protein, various minerals, and vitamins. A balanced diet is far more important. Furthermore, excessive dietary fiber intake by vegetarians can interfere with calcium absorption and increase fecal calcium excretion.
Tip 4: Milk is not the only food containing calcium.
Milk and dairy products are rich in calcium, which is crucial for bone health. However, if you are lactose intolerant, it is recommended to choose low-lactose milk or yogurt. These foods are not only high in calcium, but the calcium is also easily absorbed. Many people know that milk is high in calcium; however, milk and dairy products are not the only sources of calcium in our daily diet. Soy products and leafy green vegetables are also rich in calcium and are healthy choices for everyday meals. Nuts are also a source of calcium, but they are high in fat and calories, so their intake needs to be controlled.
Of course, there are also some foods that people believe are good for calcium but are not recommended. For example, the popular belief that bone broth is a good source of calcium is flawed. While bones are rich in calcium, the human body cannot digest and absorb it. Stewing or boiling bones does not significantly increase the calcium content in the broth. Drinking bone broth to supplement calcium only increases fat intake and does not provide any benefit for calcium supplementation. Some small fish are rich in calcium, and cooking methods such as deep-frying or pressure cooking can soften their bones and effectively increase calcium intake.
Tip 5: Weight training is beneficial to bone health
One of the functions of the skeletal system is weight-bearing and movement. People who prefer a sedentary lifestyle and dislike exercise are more prone to osteoporosis, so exercise is crucial for maintaining bone density. However, not all exercise increases bone mass. Generally, only weight-bearing training, impact training, and resistance training are helpful. While women understand the importance of exercise, they often neglect weight-bearing training. It is recommended that you choose weight-bearing exercises such as brisk walking, jogging, and aerobics, or impact training such as jumping, running, skipping rope, cycling, and step aerobics.
Tip 6: Postmenopausal women should find out the causes of osteoporosis.
Primary osteoporosis is divided into two types: Type I and Type II. Type I osteoporosis is postmenopausal osteoporosis in women, mainly related to insufficient estrogen secretion after menopause, and its onset age is between 50 and 70 years old. Type II osteoporosis is senile osteoporosis, mainly related to aging. Elderly women face the threat of both Type I and Type II osteoporosis. Therefore, it is important to determine the cause of osteoporosis in postmenopausal women. If it is caused by insufficient estrogen, the drug intervention plan will differ.
Estrogen in women has many protective functions. When estrogen is deficient during menopause, bone resorption exceeds bone formation, and intestinal and urinary calcium reabsorption are inhibited. Estrogen can also alleviate menopausal symptoms and reduce the incidence of coronary heart disease. Therefore, hormone therapy is explicitly listed as a drug for the prevention and treatment of osteoporosis in postmenopausal women in the "Osteoporosis Diagnosis and Treatment Guidelines" of various countries. However, since it is a hormone, its indications and contraindications should be carefully considered when using hormone replacement therapy. It is essential to consult a doctor for a prescription and have regular monitoring of the uterus and breasts.
Tip 7: Don't overdo sun protection.
Calcium is crucial for preventing and treating osteoporosis. However, while supplementing calcium, it's also essential to fortify with vitamin D. While everyday foods contain natural vitamin D, the types are limited, including animal liver, caviar, egg yolks, butter, and cod liver oil. Furthermore, for vitamin D to be activated and play its physiological role in bone formation, ultraviolet (UV) radiation is required. Therefore, it's often said that getting plenty of sunshine is an effective way to obtain "free" vitamin D. However, women who prioritize skin whitening often apply sunscreen during strong summer days or at the beach to prevent sunburn or tanning. However, some women overdo it, applying sunscreen year-round, including daily on other parts of the body besides the face. Excessive sun protection can hinder the skin's absorption of UV rays and the activation of vitamin D, thus negatively impacting bone health.
Have you all gotten the 7 helpful tips above? We hope everyone can have both beauty and health.
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