Bone Health: 3 Reasons Why It Declines in Young Women, 4 Ways To Prevent The Same

3 Reasons Why Bone Health Declines in Young Women

As per Dr Aramya AR, several factors contribute to the deterioration of bone health in young women, like:

1) Diet Deficiencies

Insufficient dietary intake of vital elements like calcium, vitamin D, manganese, and phosphorus are especially implicated in the reduction of bone mineral density, impaired bone development, and elevated susceptibility to fractures.

2) Hormonal Variations

Hormonal fluctuations, particularly during puberty, menstruation, and menopause can significantly affect bone density. Oestrogen - a hormone that protects bone health - decreases during these times leading to accelerated bone loss.

3) Sedentary Lifestyle

A sedentary lifestyle and lack of weight-bearing exercises contribute to weakened bones. Physical activity is vital for stimulating bone formation and maintaining bone mass. Without regular exercise, particularly activities that promote strength and balance, young women may face an increased risk of osteoporosis.

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4 Ways To Prevent Onset of Osteoporosis Early

Weak bones can lead to severe complications, such as fractures which can occur even with minor falls or injuries, resulting in chronic pain, disability, and a decreased quality of life, says Dr Aramya AR.

Furthermore, osteoporosis can lead to a condition known as kyphosis, where the spine curves forward, causing a stooped posture, and is a common feature in girl children nowadays. Hence, prevention should begin early in life, focusing on a holistic approach that includes dietary changes, lifestyle modifications, and traditional practices.

1) Diet

To promote bone health, teeth, and hair, Ayurveda suggests foods possessing an astringent taste, like pomegranates, pulses (lentils, chickpeas and beans), etc. Astringent tastes are known for their contracting, drying, and binding qualities, which can help counteract the dispersing and drying nature of air. Pulses, in addition to their astringent properties, are a significant source of dietary fiber which supports healthy digestion and regular bowel movements.

2) Daily Routines

Incorporating daily routines can enhance overall well-being. This includes waking up early, practicing yoga, and engaging in regular physical activity. Oil application - particularly with sesame or coconut oil - can be beneficial for joint health and flexibility when used in massages.

3) Exercises

Strengthening bones through resistance training, yoga, and weight-bearing exercises is crucial. Starting these practices early can help build a strong bone foundation, reducing the risk of osteoporosis later in life. By embracing these preventive measures, young women can significantly improve their bone health and overall quality of life.

4) Ayurveda Supplements

Herbal supplements, including Laksha Guggulu, and Gandha Tailam, may be used to provide supplementary support if required, may be guided by a prescription. The incorporation of sesame seeds, wheat, and Ashwagandha into one's diet may contribute to enhanced bone strength and overall skeletal health.

"A diet rich in bone minerals is essential. Foods such as leafy greens, nuts, seeds and dairy products should be included. Herbs like Ashwagandha and Shatavari can also support bone health as they are known for their nourishing properties," wraps up Dr Aramya AR.

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