Women’s Day 2026: साइलेंट बोन लॉस से सावधान! 30 की उम्र के बाद महिलाएं हड्डियों को मजबूत रखने के लिए अपनाएं ये टिप्स – International Women’s Day 2026 silent bone loss women after 30 osteoporosis causes prevention health tips tvisx
International Women’s Day 2026: International Women’s Day is celebrated every year on 8 March, on this day women’s achievements, contributions and their rights are celebrated. Often women take care of the health of their family, but ignore their own health. With increasing age, women start facing many problems, after the age of 30, the problem of silent bone loss starts in most of the women.
Silent bone loss in women
According to experts, bone density gradually starts decreasing in many women after the age of 30. This condition is called osteoporosis. Apart from this, it is also called a silent disease, because its symptoms are not visible in the initial stages. Many times it is detected when a bone fracture occurs or the bones become very weak.
Reasons for weakening of bones at the age of 30
After the age of 30, women’s bones start becoming weak and there are many reasons for this. But the biggest reason is hormonal changes in women. Especially in women, there is reduction in estrogen hormone, this hormone plays a special role in maintaining the strength of bones.
Apart from this, some lifestyle factors can also increase bone loss, such as:
- Calcium and Vitamin D deficiency
- Sitting for too long or having less physical activity
- smoking and excessive alcohol consumption
- Family history of osteoporosis
- Very low body weight or low BMI
All these problems grow slowly and without symptoms, so many women come to know about it when their bones have become very weak.
Get your bones checked on time
According to doctors, getting DEXA scan done to know the condition of bones can be very helpful. This test measures bone density and helps detect osteoporosis in its early stages.
Follow these tips to keep bones strong
Take a diet rich in calcium and vitamin D
Include milk, curd, cheese, green leafy vegetables, nuts, fortified foods and fatty fish in your diet. Because calcium and vitamin D are very important for strengthening bones. If needed, you can also take supplements as per doctor’s advice.
do regular exercise
Strength training and weight-bearing exercises help in strengthening bones. Therefore, do daily walk, yoga, jogging or light weight training, this can provide a lot of benefit.
Limit alcohol and caffeine
Consuming excessive amounts of alcohol and caffeine can affect the absorption of calcium in the body. Therefore consume them in limited quantities.
stay away from smoking
Smoking weakens bones and can increase the risk of osteoporosis. Therefore, quitting smoking is important for bone health.
control stress
Prolonged stress can also affect your bones, so keep yourself away from stress as much as possible. To reduce stress, adopt regular yoga, meditation and mindfulness techniques.
Disclaimer: This article is for general information. For any kind of health problem or treatment, definitely consult a doctor.
—- End —-
