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

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.