Bone undergoes continuous formation and resorption. During childhood and adolescence, new bone cells are rapidly produced. However, after age 35, bone resorption exceeds formation, leading to gradual bone thinning.
Women, particularly those who are postmenopausal, are at increased risk of osteoporosis due to a decline in estrogen levels. This causes rapid bone mass loss, resulting in fragile bones prone to fractures—especially in the spine, hips, and wrists. Symptoms may include back pain, spinal compression, stooped posture, or reduced height. Medical consultation is advised if these symptoms occur.
To prevent osteoporosis, women should maintain a balanced diet rich in all five food groups, with an emphasis on calcium-rich foods such as small fish, legumes, tofu, black sesame, and leafy greens. Regular appropriate exercise, avoiding smoking and alcohol, minimizing high-impact activities, and avoiding heavy lifting are recommended. Annual bone density checks and vitamin D supplementation as advised by a physician, can further help prevent bone loss.
Bone strengthening should begin at a young age. After 35, only the progression of bone loss can be slowed. Women, in particular, should not delay in taking care of their bone health.
