National Bone and Joint Day 2025: How women can take care of their bone health from the start

Bone health is especially important for women, starting from a young age. Hormonal changes, pregnancy, and menopause can all affect bone strength over time.(Image: pexels)

Women have unique challenges – especially with bone density and joint strength – from puberty to menopause and beyond. For instance, long-term bone issues can be caused by several factors including hormonal changes, nutritional gaps, lack of physical activity, and loss of calcium due to pregnancy. Exercise also reduces the risk for developing osteoporosis, arthritis and fractures into old age so early prevention and intervention is critical. A good diet and regular physical activity, coupled with screenings as needed will result in the bones being strong in our later years, giving us better mobility, strength, and quality of life.

According to Dr Anjali Mehta, Orthopedic Specialist in Noida, whatever your age — whether 20s, 40s or post-menopausal — now is the time to consider how you can treat your bones and joints with the respect they deserve.

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Start with nutrition early

Bones are supported with calcium and vitamin D are the building blocks. Girls in their teens and women in their 20s should think about drinking dairy, eating leafy greens, fortified foods, and fish such as salmon. According to Dr Mehta, “Bone mass peaks in the early 30s—what you eat leading up to this stage will dictate how strong your bones remain in later years.”

Weight-bearing exercises are non-negotiable

Fast walking, running, yoga, dance, strength training, and other exercises are helpful for bone density and flexible joints. Sedentary women will have stiffness and low mass of bones, At least, 30minutes of physical activity should be practiced every day.

Manage hormonal health

The important role of estrogen for bone health PCOS, early menopause, and thyroid problems can change hormone levels that may affect bone health. Early detection of such red flags can be by regular gynecological check-ups and blood tests.

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Don’t ignore joint health

Early arthritis and other joint problems are frequently silent. Add omega-3 fats in the form of flaxseeds, walnuts, and fish to fight inflammation. Gentle stretches and joint rotations are also effective in preventing stiffness, especially in working women, who tend to sit at a desk for long hours.

Watch your weight

Extra weight places extra stress on weight-bearing joints such as knee and hip joints. A healthy BMI protects cartilage, which is particularly important after 40 when osteoarthritis becomes more common in women.

Limit caffeine and soda

Excess caffeine or carbonated beverages can extract calcium from bones over time. Replace sodas with coconut water, herbal teas, or milk drinks. It also helps lubricate joint cartilage too.

Bone density checks after 30

After 30, if a woman has risk factors (family history, smoking, irregular periods!), she should have a DEXA (bone density test) Recognizing the presence of low bone mass allows for the prevention of subsequent fractures.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.