How 6 important lifestyle changes for women to prevent osteoporosis, bone loss

Important lifestyle changes for women to prevent osteoporosis, bone loss. Taking care of bone health should be a priority for all, especially women, to offset bone loss. Here are some important tips by expert. Following a healthy lifestyle with physical activity, nutritious food, avoiding smoking and drinking can make sure the bones remain healthy till long. Bones play an important role in providing strength and support to the body and help us move, stand and lead our life with ease. They store necessary minerals and also house  bone marrow'which helps in production of blood cells which plays an important part in various functions of the body. Bones repair and remodel themselves our entire life; when we are young, the body rebuilds more tissues than it demolishes,  'but' as we grow older the process slows down. In case of women bone loss speeds up post menopause and in some cases the loss  in some cases the loss is significant which could lead to a condition called osteoporosis which is more common in women than men. Maintaining bone health should be the priority for all, especially women, to offset bone loss. Following a healthy lifestyle with physical activity, nutritious food, avoiding smoking and drinking can make sure the bones remain healthy till long. Dr. Summit Kumar, Associate Consultant, institute of Musculoskeletal Disorders and orthopedics, Guru gram told HT Digital the reasons of poor bone health in some women: Excessive consumption of alcohol, tobacco, processed foods, sodas, coupled with lack of calcium and vitamin D can lead to the bones becoming brittle and weak. Lack of physical exercise and movement can lead to inflammation in the joints. Women also tend to suffer from a loss of bone mass, as they age, because their hormone estrogen and progesterone levels tend to vary. It is important to note that puberty, pregnancy, breastfeeding, and menopause affect bone strength. If the skeletal framework of the body is weak, the slightest fall or injury can lead to fractures, making mobility difficult. Dr Kumar also suggests effective tips for women to maintain their bone health at all times: Do physical activity exercises, such as walking, jogging, and climbing the stairs, can help one build strong bones and slow the progression of bone loss. It is advisable to start following these activities in the early stages of life. Intake of vitamin D: vitamin D helps in the absorption of calcium in the body and plays several roles in improving bone health. Low vitamin D is an indication of lower bone density and increases risk of bone loss. The richest source of vitamin D is sunlight followed by a diet including fatty fish, eggs yolks, cereals,  'diary' products, orange juice and soy milk. Eat calcium rich diet: A calcium rich diet helps in building bone density. The diet should include 'dairy'  products, fish, almonds, broccoli, tofu, etc. Which are important foods contributing to bone health. The reduction in the calcium levels gets directly reflected in the bones. Low calcium leads to osteoporosis, brittle bones, bones, and sudden fractures.