Bones may appear strong, but with age, women face a high risk of bone density loss and fractures caused by osteoporosis. According to orthopaedic surgeon Dr. Jocelyn Wittstein, nearly one in three women will experience an osteoporosis-related fracture, with hip fractures posing the most severe consequences. Research shows that 75 percent of hip fractures occur in women, and one-third of patients who suffer from such injuries die within one to two years.
In a health awareness post shared on Instagram, Dr. Wittstein highlighted 10 everyday lifestyle habits that can help strengthen bones and lower the risk of osteoporosis:
- Perform strength training two to three times a week.
- Jump 30 times at least three times per week, with jump rope cardio offering added benefits.
- Practice balance exercises consistently to prevent falls.
- Include weight-bearing cardio like running, hiking, or dancing in your routine.
- Ensure an adequate intake of calcium from food sources.
- Supplement with 400 mg magnesium glycinate and 2000 IU vitamin D daily for bone and joint support.
- Add a Type I hydrolysed collagen supplement with Fortibone for bone strength.
- Take 5 grams of creatine monohydrate daily to maintain muscle mass and strength, which indirectly supports bone health (avoid if you have kidney issues).
- Consider transdermal estrogen therapy during perimenopause or menopause after consulting a doctor, as studies show it improves bone density and reduces fracture risk.
- Schedule a DEXA scan by age 50 to monitor bone density early, instead of waiting until 65, since women can lose up to 2 percent of bone mass annually during menopause.
Dr. Wittstein emphasizes that adopting these preventive habits early can reduce the likelihood of osteoporosis-related fractures and help women maintain mobility and independence later in life.
Disclaimer: This article is for educational purposes only and should not replace professional medical advice. Always consult your doctor before starting new treatments or supplements.
