Osteoporosis in Women: Early Signs, Causes & Prevention

Noticing unusual aches or stiffness in your bones? While it's easy to chalk it up to getting older, it could be an early sign of weakening bones — and potentially osteoporosis.

Osteoporosis is a condition that causes bones to become fragile and more prone to fractures. The good news? There’s plenty you can do to protect your bone health. From recognising early warning signs to understanding prevention strategies, here’s what every woman should know about osteoporosis.

So, what is osteoporosis in women?

Often referred to as the ‘silent disease’, osteoporosis can progress without clear symptoms until a fracture occurs. This disease makes the bones weaker and more brittle, therefore prone to fracture. After menopause, women face a much higher risk of developing osteoporosis. In a small regional study, it was found that nearly 30.50% of postmenopausal women had osteoporosis.

This happens because the oestrogen levels drop, causing bone loss. Particularly given that women have smaller, thinner bones than men and tend to lose bone density more quickly, osteoporosis in young women is a significant worry. Although it might seem daunting, knowing what osteoporosis is and spotting the symptoms of osteoporosis in women​ early can help prevent major bone fractures.

Is osteoporosis only for grandmothers? 

It's not only something that occurs in your 60s or 70s. Though less frequent, young women can develop osteoporosis too. Certain elements can raise younger age osteoporosis risks, including a bad diet (not enough calcium or vitamin D), a sedentary lifestyle, and hereditary predisposition.

Several studies have reported osteoporosis prevalence ranging from 8% to 62% in Indian women across different age groups. In Indian males over 50, prevalence varies between 8.5% and 24.6%.

You might be setting yourself up for early bone loss if you lack sufficient vitamin D, nutrients and particularly calcium, or if you lead a lifestyle with little to no physical activity. Regardless of your age, good eating and consistent exercise are absolutely vital.

Signs of osteoporosis in women to watch out for

Managing osteoporosis well depends on the early identification of the symptoms. Some of the early indicators might not appear bone-related at all; thus, remaining conscious is crucial. The most typical signs include:

• Back pain: Weakened bones cause vertebrae in the spine to fracture or collapse, which can cause this. It could be constant or acute suffering.

• Fractures: With osteoporosis, even little accidents like a small fall or bump can result in broken bones.

• Height loss: Osteoporosis can make the bones in the spine compress over time, causing a clear loss of height in old age.

• Stooped posture: As the vertebrae weaken, a curve in the spine known as kyphosis can form, causing the back to seem stooped in the elderly.

What causes osteoporosis in women?

Osteoporosis in women is primarily influenced by lifestyle choices, genetic factors, and age-related changes. Here are some of the key causes:

• Hormonal changes: The decline in oestrogen levels following menopause quickens bone loss, leading to osteoporosis in menopausal women​.

• Vitamin D and calcium deficiency: Bone health depends on these nutrients. Lacking these, bones might grow weak and lose density.

• Family history: You might be more at risk of osteoporosis if there is a family history of osteoporosis.

• Sedentary lifestyle: Lack of regular physical activity, particularly weight-bearing exercises, can lead to decreased bone strength over time.

• Medications: Long-term use of certain medications can cause bone loss too.

• Lack of a high-protein diet: In the Indian diaspora, lack of a high-protein diet is among the common causes for weaker bones in women.

Osteoporosis in women: Prevention and treatment

The silver lining is that osteoporosis is mostly preventable and manageable. Here is how to maintain strong bones:

1. Follow a bone-healthy diet

Your bones' closest friends are vitamin D and calcium. Rich in calcium foods include leafy greens (spinach and kale) as well as dairy products (milk, yoghurt, and cheese). Get some sun, eat fortified foods, or include fatty fish in your meals for vitamin D. Be creative with your diet and find ways to add more protein to your diet.

2. Regular exercise

Maintaining bone density is aided by physical activity, particularly weight-bearing exercises such as walking, running, and dancing. Exercises in strength training also promote muscular growth and assist bone strength. Exercising for at least 30 minutes a day can be extremely beneficial.

3. Reduce caffeine and alcohol

Too much caffeine and alcohol can compromise bone health and calcium absorption. Limit your consumption to safeguard your bones.

Long-term osteoporosis management in women

Managing the condition in the long run is absolutely vital if you have been diagnosed with osteoporosis to prevent serious complications. Regular check-ups will enable your doctor to track your development and modify treatment as required.

In addition, keep up with weight-bearing exercises and eat a diet high in calcium and vitamin D to ensure osteoporosis and its complications are at bay.

Finishing it off 

Osteoporosis in women can creep in even at a younger age. However, with the correct knowledge and proactive actions, you can control it quite well. Eating a bone-healthy diet, keeping active, and tracking your bone health will help you avoid fractures and keep your bones strong. 

Frequently Asked Questions 

Q1. What are the first indications of osteoporosis in women?

Back pain, fractures from minor injuries, height loss, and a stooped posture from spine compression are early indicators of osteoporosis in women.

Q2. Does osteoporosis have an impact on young women?

Osteoporosis in young women can occur, yes, particularly if you're lacking calcium or vitamin D, or if your family has a history of the condition.

Q3. What foods can help women avoid osteoporosis?

To maintain bone health, adding foods high in calcium and vitamin D to your diet can help. Calcium-rich foods include dairy products, leafy greens, almonds, and fortified foods. The best options for vitamin D-rich foods include fatty fish and eggs.

Q4. How can women with osteoporosis be treated?

Treatment for osteoporosis in women​ usually consists of a diet high in calcium and vitamin D, weight-bearing exercises, and certain medications prescribed by an orthopaedic.

Q5. Why do postmenopausal women suffer more from osteoporosis?

Oestrogen levels drop after menopause, hastening bone loss. Therefore, osteoporosis in postmenopausal women becomes a major issue.

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