Why women need extra nutrition for their bones after the age of 30
When you are in the prime of health, you rarely think about the health of your bones - the living tissue which provides structure, protects organs and anchors muscles. This is especially true for women who are constantly multi-tasking with multiple responsibilities, often forgetting their own health.
Metaphorically, bones are like women - strong and resilient, working silently for the health of the body.
But women often forget that bones are constantly being used up and regenerated. This bone mass keeps growing till the late 20s in a woman and reaches peak bone mass by the time she is around 30.
After that, the process continues, but you lose slightly more bone mass than you gain. This loss of bone mass can lead to women’s bones becoming weak and brittle. If enough bone mass is not created during childhood and early adulthood, you have an increased risk of developing fragile bones that break easily. Women also tend to have smaller and thinner bones that can store lesser Calcium and other minerals. Estrogen, a hormone in women that protects bones, decreases sharply when women reach menopause, which can also cause bone loss.
Know your bone health
Knowing what factors affect bone health can help you deal with it better. Your diet and the amount of Calcium in it, the range of physical activity you undertake daily, your age and the build of your body, family history and continued use of certain medications can all have an impact on bone health as your age increases.
How can you build bone health?
Remember, you are never too young or too old to care for your bones. A few lifestyle changes can help you protect your bones and keep fit once you cross 30.
Dark Green And White Are Right
Dark leafy greens are a good source of Calcium. We’re talking cabbage, okra, broccoli and kale. Women should also include dairy products in their diet as they are an excellent source of Calcium.
Strength training and weight-bearing exercises do not just help build muscle mass, they also promote the formation of new bone in your middle age.
Avoid substance abuse
Smoking directly impacts bone health, and high use of alcoholic drinks can sap your bones’ essential minerals rapidly.
Get enough Calcium, Vitamin D and K2, Magnesium, Zinc and Omega 3 fats
Calcium is the main mineral in bones and spreading your Calcium intake through the day helps in better absorption. Get enough Vitamin D and K2 either from food or supplements to protect bone health. Foods high in Magnesium and Zinc help you achieve better peak bone mass and maintain bone density during aging, while chia seeds, flaxseeds and walnuts which are high in Omega 3 fats, help formation of new bone and protect against bone loss.
A supplement like Women's Horlicks that comes with a Calseal Formula can not only give you the required daily quota of Calcium but can also give you 100% of Vitamin D and K2 and lock Calcium in your bones. While Calcium is an essential nutrient for strong bones, Vitamin D and K2 assist in Calcium absorption and binding Calcium to the bones respectively. Just two glasses of Women's Horlicks can help you #StandStrong by building better bone health as you go about your busy day, silently building up the warrior within!
The views, opinions and recommendations expressed in this article are solely those of the author and intended as an educational aid.