Women generally reach peak bone strength around 30, and bone loss often speeds up around menopause as oestrogen levels fall. Exercise, calcium and vitamin D all support bone health, and your GP can advise whether a bone density scan is right for you.
Bone health is often considered an issue for older women, but the foundations are laid much earlier. Women generally reach their peak bone strength by around 30 years of age. Bone density then gradually declines, with bone loss often accelerating around menopause as oestrogen levels fall.
Pregnancy and breastfeeding can temporarily affect bone density, but this usually recovers. The greater concern is when women enter pregnancy with poor nutrition or have other risk factors for osteoporosis.
Regular weight-bearing exercise helps stimulate bone growth. Good options include brisk walking, jogging, tennis, dancing and stair climbing. Strength training is also important because stronger muscles improve balance and reduce the risk of falls.
Calcium is essential for healthy bones. Good sources include milk, yoghurt, cheese, calcium-fortified alternatives, canned salmon or sardines with bones, tofu, almonds and some green vegetables. Most adult women require about 1,000 mg of calcium each day, increasing to 1,300 mg after the age of 50. It is usually best to obtain calcium through food, although some women may require a supplement.
Vitamin D helps the body absorb calcium. It is produced through sun exposure and is also found in a small number of foods. Women with limited sun exposure, darker skin, certain medical conditions or low vitamin D levels may need supplementation.
Avoiding smoking and limiting alcohol are also important. Maintaining a healthy weight and eating enough protein support both bones and muscles.
Risk factors for low bone density include:
A bone density scan is not routinely required for every young woman. Your GP can assess your individual risk and advise whether testing is appropriate.
Bone loss usually causes no symptoms until a fracture occurs. Looking after your bones during the busy parenting years can help maintain strength, mobility and independence later in life.
Does every young woman need a bone density scan?
No. A scan is not routinely required, but your GP can assess your individual risk and advise whether testing is appropriate.
What are good sources of calcium?
Milk, yoghurt and cheese are good sources. So are calcium-fortified alternatives, canned salmon or sardines with bones, tofu, almonds and some green vegetables.
Should I take a calcium supplement?
It is usually best to get calcium from food. Most adult women need about 1,000 mg a day, increasing to 1,300 mg after the age of 50. Some women may still require a supplement.
Who may need vitamin D supplementation?
Women with limited sun exposure, darker skin, certain medical conditions or low vitamin D levels may need a supplement.
What exercise is best for bone health?
Regular weight-bearing exercise, such as brisk walking, jogging, tennis, dancing and stair climbing, helps stimulate bone growth. Strength training also helps by improving balance and reducing the risk of falls.
Who is at higher risk of low bone density?
Risk factors include early menopause, a family history of osteoporosis or hip fracture, and a previous fracture after a minor fall. Long-term corticosteroid use, low body weight and coeliac disease are also risk factors.
Prepared by Hunters Hill Medical Practice. This article provides general information and does not replace individual medical advice.
