According to Bone Health & Osteoporosis Foundation, one in two women over the age of 50 can break a bone due to osteoporosis.
Are you a working woman concerned about maintaining strong bones as you juggle a demanding career? It can be challenging to prioritise your health when you have so many responsibilities, but taking care of your bones is crucial for your overall well-being. Neglecting bone health can lead to serious issues in the future, affecting your mobility and quality of life. Fortunately, there are simple steps you can take to strengthen your bones and ensure they remain resilient throughout your busy life.

Dr. Siddhartha Yadav, a leading orthopaedic surgeon from Apollo Hospitals, Mumbai shares essential tips and strategies for optimal bone health. Dr Yadav talks about how bone health can deteriorate very insidiously in this YouTube video. 

 

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Taking care of bone health is crucial for working women, especially as busy lifestyles can make it easy to overlook this important aspect of wellness. Dr. Siddhartha Yadav emphasises that there are four key factors to consider for maintaining strong bones: physical exercise, nutrition, vitamin D, and lifestyle choices.

• Physical Exercise: Bones are active, living tissues that need regular stimulation to stay strong. When we don’t put pressure on our bones through physical activity, they can weaken over time. Engaging in weight-bearing exercises, like walking, dancing, or weightlifting, helps stimulate bone growth and keeps them healthy.
• Nutrition: Eating a balanced diet is vital for bone health. Foods rich in calcium, such as dairy products, leafy greens, and nuts, provide the nutrients bones need to stay strong. Incorporating these foods into your meals can make a big difference.
• Vitamin D: A simple way to get your daily dose is by spending just 10 minutes outside in the sun. This small amount of exposure can significantly benefit your bone health, especially if you’re working indoors most of the day.
• Lifestyle: Finally, lifestyle choices play a significant role in bone health. Staying active, managing stress, and avoiding smoking and excessive alcohol consumption can help protect your bones and overall well-being.

 

Related story: Development and Maintainance of Healthy Bones

 

Tips for Desk-Bound Women to Enhance Bone Health

Dr. Yadav says that women should start caring for their bone health as early as possible, as the majority of bone mass is built before the age of 30. After menopause, the body experiences a significant decline in estrogen levels, which can lead to accelerated bone loss and increase the risk of conditions like osteopenia and osteoporosis. Here are some tips to help desk-bound women enhance their bone health:

Understanding the Impact of Prolonged Sitting 

Prolonged sitting can negatively affect bone health, placing increased pressure on the legs and spine over time. This can lead to weakened bones and decreased overall strength. To counteract these effects, consider the following strategies:

• Change Your Posture Regularly: Aim to change your posture at least every 30 minutes. This simple habit can help relieve pressure and improve circulation.
• Optimise Your Workspace: Ensure your workstation is ergonomically designed. Invest in an ergonomic chair and desk to promote good posture and minimize strain on your body.

 

Incorporate Movement

• Chair Squats: Stand up from your chair and perform a squat, holding for a few seconds before returning to your seat. This can strengthen your legs and glutes.
• Leg Raises: While sitting, raise one leg at a time for 5 to 10 seconds. This exercise is excellent for your quadriceps and helps maintain muscle tone.
• Stretch Often: Take time to stretch your arms, shoulders, neck, and ankles throughout the day. Regular stretching can enhance flexibility and reduce tension.
• Schedule Breaks for Movement: Aim to perform these exercises at least three times a day—morning, afternoon, and evening—or at least twice if your schedule is tight. Frequent breaks will improve your overall comfort and productivity.
• Walk During Calls: Instead of remaining seated during phone calls, stand up and walk around. This not only encourages movement but also promotes better posture.
• Use Hands-Free Options: If you often find yourself on the phone, consider using headphones or a speakerphone. This can help prevent neck strain caused by cradling the phone between your shoulder and ear, especially if you spend long hours at your desk.

 

Consequences of Not Taking Care of Bone Health

Neglecting bone health can lead to serious consequences that affect both physical well-being and overall quality of life. One of the most significant risks is an increased chance of fractures, even from minor falls or injuries. Weaker bones can also develop into osteoporosis, a condition where bones become extremely fragile and porous. This not only raises the likelihood of fractures but can also complicate recovery from injuries. Chronic pain is another common issue, especially in the back and joints, which can limit mobility and make everyday activities challenging.

As bone health declines, people may find it harder to move around, leading to a more sedentary lifestyle. This decreased mobility can result in a loss of independence, as individuals may need assistance with daily tasks. In severe cases, this could even lead to moving into assisted living facilities. Additionally, osteoporosis can cause vertebral fractures, leading to height loss and changes in posture, such as a hunched appearance, which can impact self-esteem.

 

Related story: 5 Things You Should Be Doing Healthy Bones

 

Does Posture Affect Bone Health in Any Manner?

Yes, Dr. Yadav mentions poor posture can lead to misalignment of the spine, which puts unnecessary stress on the bones and surrounding muscles. Over time, this can contribute to chronic pain and an increased risk of injury.

Additionally, a sedentary lifestyle can weaken core muscles, leading to instability in the back and neck. Weak core muscles fail to support the spine adequately, resulting in poor alignment and strain. Furthermore, inadequate nutrition, particularly a lack of essential vitamins and minerals like calcium and vitamin D, can hinder bone formation and density, increasing the risk of osteoporosis and fractures.

 

Related Post: Vitamin D Deficiency: What You Need To Know

 

How Can Menopause Affect Bone Health In Women?

It is a challenging phase for many women and it also impacts bone health. During this time, the decline in oestrogen levels can lead to an increased risk of bone loss and conditions like osteoporosis. To monitor bone health effectively, Dr. Yadav suggests, it is essential to undergo basic blood tests that measure vitamin D, calcium, phosphorus, and parathyroid hormone levels—key indicators related to bone metabolism.
Additionally, a DEXA scan is recommended to assess bone mineral density (BMD) accurately. This test, along with a vitamin D blood test, is crucial as it enables timely intervention through supplementation to address any deficiencies.

Consulting with a gynaecologist about the need for hormone replacement therapy is advisable, as declining estrogen levels can contribute to various health issues, including increased bone fragility. It’s important to note that osteoporosis is a treatable and reversible condition.
As women approach menopause, engaging in strength training is vital for building muscle mass and preserving bone density. Bones are dynamic tissues that respond to the stresses placed upon them; when they are not subjected to weight or pressure, the calcium within them may be reabsorbed, leading to weaker bones. Therefore, regular exercise is essential. While walking for at least 30 minutes is beneficial for overall spine and leg health, incorporating weightlifting exercises is crucial for strengthening the arms and promoting bone density.

 

Related story: Osteoporosis: Prevention And Beyond

 

Early Warning Signs to Monitor Bone Health

Being attentive to the early warning signs of bone health issues is crucial. Some common indicators include:

• Lower Back Pain: Experiencing persistent lower back pain, particularly towards the end of the day, may signal underlying bone health concerns.
• Pain in Long Bones: Discomfort or pain in the long bones of the legs can also be a cause for concern.

While these symptoms are important to note, the most accurate assessment of bone health can be obtained through DEXA scans. It is advisable for women to undergo a DEXA scan starting at age 40, particularly during the perimenopausal phase. These scans should be repeated every 1.5 to 2 years to effectively monitor bone density and health.

 

Related Post: 7 Easy Ways To Get Enough Calcium When You’re Vegan

 

What is Osteopenia? And How Serious Is It?

Osteopenia is a condition characterised by lower than normal bone density, which makes bones weaker and more susceptible to fractures. It is often considered an early stage of bone loss and indicates that bone density is below optimal levels but not low enough to be classified as osteoporosis.

 

Stages of Bone Health

Bone health can be categorised into three stages:

• Normal Bone: In this stage, bone density is at a healthy level, providing strong support for the body. Individuals typically do not face a significant risk of fractures.
• Osteopenia: This stage signifies that bones are beginning to weaken but are still treatable. Osteopenia is quite common, especially among older adults. While it does increase the risk of fractures, with appropriate lifestyle changes and medical interventions, individuals can often reverse this condition and prevent further bone loss.
• Osteoporosis: This is the most advanced stage, where bone density has significantly decreased, leading to brittle bones and a higher risk of fractures. Osteoporosis often requires more intensive treatment and management strategies to prevent complications.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

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