Osteoporosis in Women: Simple Guide to Strong Bones

What it is: Osteoporosis means your bones become thin and fragile, so they break more easily. It’s much more common in women especially after menopause when estrogen drops.

Who is at higher risk?

• Past menopause or menopause before 45

• A parent with a hip or spine fracture

• Low body weight or poor diet

• Long-term steroid use (for asthma/arthritis)

• Smoking, heavy alcohol, or very little exercise

• Medical issues like thyroid problems or vitamin-D deficiency

Signs to watch for

Osteoporosis is usually silent until a fracture. Possible clues: sudden back pain, loss of height, a stooped posture, or wrist/hip/spine fractures from a small fall.

How doctors check

• DEXA scan (bone density test) tells if you have osteoporosis or low bone mass.

• Blood tests look for low vitamin D/calcium or other causes.

• Your doctor may estimate your 10-year fracture risk to guide treatment.

Build stronger bones starting today

Eat for bones

• Aim for calcium most women need ~1,000–1,200 mg/day (milk, curd, paneer, ragi, sesame, almonds, leafy greens).

• Get vitamin D from safe sun + foods/supplements as your doctor advises.

• Include protein at each meal (dal, eggs, fish, lean meats).

• Go easy on cola, excess salt, alcohol; keep caffeine moderate.

Move for bones

• Weight-bearing activity 150 min/week (brisk walk, stairs).

• Strength training 2–3 days/week (bands or weights).

• Balance/posture work (yoga, tai chi) to prevent falls.

• If you already have weak vertebrae, avoid high-impact twists ask a physiotherapist.

Prevent falls at home

• Use non-slip bathroom mats, night lights, and secure loose rugs.

• Wear supportive shoes; check vision and medicines that cause dizziness.

Treatment (your doctor will personalise)

• Bisphosphonates or denosumab to slow bone loss.

• Anabolic therapy (e.g., teriparatide/romosozumab) to build bone in high-risk cases.

• HRT may help near menopause for selected women.

• Keep taking calcium, vitamin D, and get dental checks as advised.

When to see a doctor now

• You’re 65+, or 35+ with risk factors

• You’ve had a minor-fall fracture or notice loss of height/stoop

• Long-term steroid use or very low vitamin D
  

We can help. At Matrutvam Women’s Multispeciality Hospital we offer bone-health screening (DEXA, labs), nutrition plans, physiotherapy, and personalised treatment.
Book your Bone-Strong visit: +91 91202 02120 • matrutvamhospitals.com • ARK Business Centre, Nagar-Manmad Highway, Savedi, Ahilya Nagar 414 003


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