Bone Health 101: What Every Woman Should Know About Osteoporosis

Women are more at risk of osteoporosis than men, and the risk increases after menopause when the ovaries have ceased producing estrogen. Early signs aren’t always apparent, so it’s best to take a proactive approach and check your bone health.

Because gender is a risk factor for osteoporosis, women need to understand the risks and take steps to protect their bones as they age.  

Our team of skilled orthopedic professionals at Nevada Orthopedic & Spine Center provides exceptional orthopedic care to the Henderson and Las Vegas, Nevada, communities. Here’s what you need to know about keeping your bones as strong as possible.

How does osteoporosis happen?

Bones are living tissues that are constantly broken down and replaced. Osteoclasts are cells that break down old bone, while osteoblasts are cells that build new bone tissue. They work together to ensure that new, healthy bone tissue replaces the old. For most women, bone tissue breaks down, and replacement occurs at an equal rate until menopause. 

After menopause, bone renewal occurs at a slower rate, but there are things you can do to compensate for the lack of estrogen and keep bones strong. 

Am I at risk for osteoporosis?

Osteoporosis affects far more women than men. Around 80% of those diagnosed with osteoporosis are women, making female gender a critical risk factor. However, certain factors put you at a greater risk. Your risk is higher if you:

• Are past menopause
• Have a small frame
• Smoke
• Lead a sedentary lifestyle
• Aren’t getting enough vitamin D or calcium
• Indulge in excess alcohol
• Have certain conditions (diabetes, premature ovarian insufficiency)

Genetic factors also play a role. You’re at an increased risk of osteoporosis if you have a family history of it. As mentioned, age is a factor to consider. Bone density remains relatively stable until age 50 when bone turnover decreases. Women over 50 are at a higher risk of developing osteoporosis. 

How can I keep my bones strong?

Getting enough calcium and vitamin D is an excellent place to start. Calcium is essential for keeping bones strong, and vitamin D helps your body absorb calcium. 

The importance of calcium and vitamin D

Eating plenty of calcium-rich foods, like dairy and leafy greens, is crucial. The body makes vitamin D from sun exposure, and dietary sources include fatty fish and fortified milk. 

Talk to our team to determine if supplements are right for your situation. Many women benefit from taking supplements, especially if their diet or lifestyle doesn’t provide enough of these nutrients.

Benefits of weight-bearing exercise

In addition to getting enough calcium and vitamin D, it’s crucial to add weight-bearing exercises to your regimen. Activities such as walking, jogging, and strength training promote bone formation and slow down bone loss. 

Many adults reduce their physical activity when they age, but remaining active for healthy aging is essential for bone health. Weight-bearing exercise protects bone density and preserves muscle mass, which is vital for staying strong and preventing falls (the most common cause of fractures in older adults). 

Bone density testing

Regular bone density testing is essential for checking and monitoring bone health and detecting bone loss early. A DEXA scan is a noninvasive test that measures bone strength and thickness. It’s recommended that women over 65 or those with risk factors start regular screenings. 

Prioritizing bone health

Osteoporosis isn’t an inevitable part of aging for women. Prioritize your bone health and take steps to keep your bones healthy. Our team can provide personalized assessments, treatments, and ongoing support. Contact us at Nevada Orthopedic & Spine Center today to schedule a bone density test or consultation. Your actions today can lead to strong and healthy bones for years to come.