Best exercises, diet tips to keep bones healthy and strong for women in their 30s

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For many women, reaching their 30s is a big turning point since it signals a time of more responsibility and frequently a stronger emphasis on health. Bone health is an important factor that is frequently disregarded at this point. It’s critical to develop strong bones in your 30s to prevent osteoporosis and preserve general health as you age.

These are some essential details about bone health in your 30s that every woman should be aware of.

Importance of bone health

Bone health affects general mobility, attaining independence, and quality of life in addition to preventing fractures. Bone density begins to progressively decrease in your 30s, so it’s critical to develop habits that strengthen your bones and prevent osteoporosis in the future, says Dr Akhilesh Yadav, Associate Director, Orthopaedics & Joint Replacement, Max Hospital, Vaishali. He also suggests few points that every woman in their 30s should keep in mind regarding their bone health.

Importance of nutrition, calcium and vitamin D

For ideal bone health, a well-balanced diet high in calcium and vitamin D is necessary. To achieve daily needs for calcium and vitamin D, include dairy products, leafy greens, fortified foods, and supplements as needed.

A sufficient protein diet is also necessary to preserve muscle mass and bone density. The dynamic combo of calcium and vitamin D is responsible for sustaining strong bones. The building block of bones is calcium, and calcium absorption is facilitated by vitamin D. Aim for a daily intake of calcium from food sources such dairy, leafy greens, and fortified foods of at least 1,000 mg for women in their 30s. Furthermore, make sure you’re getting enough vitamin D from sun exposure.

Regular exercise and yoga

Weight-bearing activities that promote bone growth and preserve bone density include dancing, jogging, walking, and strength training. To maintain bone health, try to get in at least 30 minutes of moderate intensity exercise most days of the week. Including balancing and flexibility activities like yoga improves physical health even more.

Lifestyle related factors

It is essential for bone health to abstain from smoking and heavy alcohol usage. Alcohol can hinder bone production and raise the risk of fractures, while smoking hinders the absorption of calcium. To support general bone health, make sure you get enough sleep, control your stress, and maintain a healthy body weight.

Regular bone density screening

Even while osteoporosis typically affects older persons, it’s important to have your bone density evaluated earlier, particularly if you have risk factors including low body weight, a history of fractures, or a family history of the condition. Talk about bone density tests and any required preventive measures with your doctor or orthopaedic expert.

Changes in hormones

Hormonal changes can affect bone health, especially in the perimenopause. Reduced estrogen levels can hasten bone loss since they play a major role in maintaining bone density. Keep your doctor informed about any changes in your hormone levels and communicate issues that you may have.

Making an investment in bone health in your 30s lays the foundation for an age-resistant and robust skeleton. Women may protect their bone health and have active, vibrant lives well into the future by embracing a comprehensive strategy that includes good eating, frequent exercise, and lifestyle choices. Prioritise bone health now rather than waiting until later in life; begin developing strong bones right away.

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