Orthopaedic surgeon warns of osteoporosis fracture risk in women, shares 10 ways to prevent it

Postmenopausal fracture risk: A study shows that hip bone mineral density can improve in premenopausal women after 16 weeks of high-impact jump training (Image: Pexels)

Women often overlook their physical health, putting it on the back burner due to their hectic schedules. As they age, their bone density decreases, putting them at risk of osteoporosis and fractures.

Jocelyn Wittstein, a female orthopaedic surgeon, took to Instagram to explain how women can take care of their bones and build muscle mass.

She wrote, “As a female orthopaedic surgeon I am keenly aware of the fate of many women—1/3 will have an osteoporosis-related fracture. A third of people who break their hip die within 1–2 years. Women sustain 75% of all hip fractures.”

Also read | 10 things to know about osteoporosis: The silent bone disease

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A post shared by Jocelyn Wittstein (@jocelyn_wittstein_md)

How to Reduce Risk of Osteoporosis and Fractures:

For this, Jocelyn stated the following simple measures:

1. Strength training 2-3 days a week: According to Harvard Health, strong muscles build strong bones, which helps minimise the risk of osteoporosis. Strength training also reduces age-related bone loss and improves strength and stability.

2. Jumping 30 times, three days a week (more when I use jump rope as cardio): A study shows that hip bone mineral density can improve in premenopausal women after 16 weeks of high-impact jump training.

Also read | Avoid osteoporosis with these tips to keep your bones healthy, prevent fractures and breaks

3. Balance exercises to reduce the risk of fall: A study published in the Journal of Rehabilitation Medicine found that balance exercises improved stability and reduced fear of falling in patients with osteoporosis.

4. Weight bearing cardio: Studies show that weight-bearing exercises such as running, rucking, or walking with a weighted vest not only slow bone loss but also help build bone.

5. Eat my calcium: Jocelyn suggested choosing sources with high bioavailability, such as bok choy, cruciferous vegetables, and dairy.

6. 400 mg/day magnesium glycinate and 2000 IU/day vit D (helps bones and joints!)

7. Type I hydrolysed collagen supplement (look for Fortibone in your collagen)

8. 5 grams per day creatine monohydrate helps maintain muscle mass and strength, indirectly impacting bone density (you should not use this if you have a kidney condition)

9. Transdermal estrogen: You can talk to your doctor about initiating this in perimenopause or menopause. The women’s health initiative showed that menopausal therapy increased hip bone mineral density by 4 percent and spine bone density by 5 percent. Menopausal hormone therapy has been shown to decrease hip fracture risk by about 30 percent and vertebral fracture risk by almost 40 percent .

10. Get a DEXA scan by age 50 not 65, which is a typical recommendation. Women begin to lose about 2 percent of their bone density per year at menopause, so knowing your bone mineral density closer to age 50 may help inform your decision-making.

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.