12/20/2025
🦴 Eight out of ten women with osteoporosis never know they have it until their first fracture.
This condition is silent but not inevitable. Your everyday choices can protect your bones more than you realize.
Here is what the science tells us 👇
🧬 What is happening to your bones:
After 30, your body starts losing about 0.5 to 1 percent of bone density each year (PMID: 17027625). You do not feel it, but the microscopic structure inside your bones slowly thins out.
🌙 Why women are at higher risk:
Estrogen protects bones. After menopause, levels drop sharply, which speeds up bone breakdown. Pair that with thinner baseline bone structure, less vitamin D, and lower strength training, and risk climbs fast.
🪨 Subtle signs your bone strength is slipping:
• Losing height
• Rounded posture
• Back pain that comes and goes
• Fractures from small falls
💡 What you can do starting today:
✅ Eat enough protein, calcium, and vitamin D: think dairy, leafy greens, tofu, sesame seeds, ragi, fish, eggs, fortified plant milk.
✅ Strength or resistance training: even light weights send strong signals to your bones.
✅ Morning sunlight: just 15 to 20 minutes boosts natural vitamin D.
✅ Limit smoking, caffeine, and alcohol: all accelerate bone loss.
✅ Keep a healthy, active lifestyle: movement protects your skeleton at every age.
🩶 Remember: Osteoporosis is common but preventable. Your bones are living tissue that respond beautifully to nutrition and movement. The earlier you start, the stronger they stay.
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