[Osteoporosis in women] Learn the causes, treatments, and prevention methods, plus 3 exercises to strengthen your bones!
Health2025-06-17
6 Mins Read
While we’re busy taking care of our families, building our careers, and pursuing our dreams, there may be a quiet revolution happening within our bodies – one that involves our bones. This silent condition is known as osteoporosis. It doesn’t cause dramatic symptoms or knock you down suddenly, but over time, it causes your bones to weaken without you even realising it – and by the time it’s discovered, it may already be too late.
Osteoporosis is essentially the loss of bone density, making bones porous and fragile. This means they’re more likely to fracture – even from a minor fall. As we age, the rate of bone loss accelerates, especially after menopause, when hormonal changes can speed up the deterioration of bone mass.
What’s worrying is that osteoporosis doesn’t receive the same level of attention as conditions like heart disease or diabetes, yet it can have just as serious an impact on quality of life. It can limit mobility, reduce independence, and in severe cases, result in the loss of self-care abilities and need long-term bed rest. Despite this, many people remain unaware of the condition lurking in the background of daily life. This article will guide you through a thorough understanding of the causes of osteoporosis, high-risk groups, and most importantly, how to prevent and treat it. We’ll also share how simple lifestyle changes and specific exercises can help protect your bone health – so you can continue to enjoy an active and independent life.
Why are women more prone to osteoporosis?
Physical structure, hormonal changes, and lifestyle habits can contribute to the development of osteoporosis – and it's not just a condition associated with ageing. Women are particularly at high risk, so it’s important to stay vigilant. By understanding the causes and making proactive changes in daily life, you can effectively guard against this silent disease.
1. The impact of hormonal changes
After menopause, women experience a rapid decline in oestrogen levels. Oestrogen plays a crucial role in maintaining bone density – it’s essentially the 'gatekeeper' of healthy bones. When oestrogen diminishes, bone mass can begin to deteriorate quickly, leaving bones fragile. This is one of the key reasons why many women are more susceptible to osteoporosis after the age of 50.
2. Naturally lower bone density and body structure
Structurally, women tend to have smaller bones and naturally lower bone density compared to men, which means their bones are less capable of withstanding pressure. Also, genetics also play a part – if you have a family history of osteoporosis, your own risk is likely to be higher.
3. The role of diet and nutrition
Modern diets, often influenced by Western eating habits and frequent dining out, can lead to insufficient intake of calcium and vitamin D. Calcium is essential for building and maintaining strong bones, while vitamin D helps the body absorb calcium efficiently – both are vital. A long-term deficiency in either can accelerate bone loss. Additionally, excessive consumption of caffeine or high-salt foods can interfere with calcium absorption.
4. Lifestyle habits and lack of exercise
A busy lifestyle often means exercise gets neglected, particularly weight-bearing exercises such as brisk walking, stair climbing, or yoga, which are vital for maintaining bone strength. Furthermore, some women adopt extreme dieting habits or restrict their food intake excessively to maintain a slim figure or lose weight. These practices can lead to poor nutrition and ultimately harm bone health. Additionally, some women choose to avoid sunlight exposure. However, sunlight serves as the principal source for the body's production of vitamin D, and a long-term deficiency may lead to osteomalacia, even worsen osteoporosis and increase the risk of fractures.
Common symptoms and diagnostic methods for osteoporosis
One of the most dangerous aspects of osteoporosis is that it often presents no obvious symptoms in its early stages, making it difficult to detect. By the time warning signs appear, significant damage to the bones may have already occurred.
Serious consequences: Increased risk of fractures
Noticeable signs such as loss of height or a hunched posture are clear indicators of bone loss. When osteoporosis progresses, bones become extremely fragile, and even minor incidents – like a light fall, coughing, or lifting heavy objects – can result in fractures. The most common fracture sites include the hip, spine, and wrist. These injuries can take a long time to heal and may severely affect mobility and independence. In more serious cases, long-term care may be required.
Medical diagnosis: Early screening can provide a warning
To understand your bone health, a bone density test (DEXA – Dual-Energy X-ray Absorptiometry) is recommended. This is currently the most accurate diagnostic tool for osteoporosis, allowing doctors to assess whether your bone density is below normal levels. Blood tests can also be used alongside the test to measure key indicators related to bone health, such as calcium and vitamin D levels, helping to form a complete health evaluation.
Treatment for osteoporosis: Prevention is better than cure
While osteoporosis cannot be completely reversed, medication, nutrition, and lifestyle adjustments can effectively slows bone loss and reduces the risk of fractures. The key lies in building a long-term, comprehensive bone health plan.
Medication: From basic supplements to doctor-prescribed treatments
The first step in maintaining bone health is ensuring adequate intake of essential nutrients, particularly calcium and vitamin D supplements.
For women experiencing significant bone loss, doctors may recommend Hormone Replacement Therapy (HRT) to slow down the accelerated bone deterioration that occurs after menopause. However, HRT is not suitable for everyone and must be considered based on individual health conditions and risk assessments.
Another commonly prescribed treatment is bisphosphonate medication, which works by inhibiting the activity of osteoclasts (cells that break down bone), thereby helping to preserve bone density. These drugs, however, may cause side effects such as digestive discomfort, or in rare cases, jawbone necrosis – making medical supervision essential.
Dietary improvements: Eat the right foods – and enough of them
Bone health is closely linked to dietary habits. It's important to consume calcium-rich foods, including milk, cheese, tofu, and leafy green vegetables like kale (Learn more: [Osteoporosis in women] Learn the causes, treatments, and prevention methods, plus 3 exercises to strengthen your bones!). These foods are not only nutritious but also easy to incorporate into everyday meals.
Additionally, ensure moderate sun exposure and include fish (such as salmon and sardines) and egg yolks in your diet to help the body absorb calcium effectively. Avoid excessive consumption of caffeine, alcohol, and high-sodium foods, as these can impair calcium absorption and negatively affect bone metabolism.
Exercise and lifestyle adjustments: Sport is the key to stronger bones
If you want to prevent your bones from becoming 'porous', exercise is absolutely essential! Weight-bearing exercises in particular stimulate bone cell growth, helping to keep bones strong. Rather than worrying about developing osteoporosis in the future, it's better to start moving now and give your bones the support they need.
Do more weight-bearing exercises to boost bone growth
1. Brisk Walking
A daily 30-minute brisk walk is one of the simplest yet most effective ways to maintain bone health. Walking places weight on the lower limbs, which helps increase bone density — and it requires no special equipment. It’s recommended to wear cushioned, flexible trainers to protect your knees and enhance comfort.
2. Yoga
Don’t underestimate gentle stretches — many yoga poses are weight-bearing exercises. Postures such as Warrior Pose, Bridge Pose, and Downward-Facing Dog Pose can strengthen bones, improve balance and flexibility. This helps prevent falls, making yoga especially beneficial for middle-aged and older adults.
3. Strength training
Using resistance bands, light dumbbells, or your own body weight (through exercises such as squats, lunges, and planks) is an excellent way to build bone and muscle strength. Aim for 2–3 sessions per week, targeting different muscle groups. Over time, this can significantly enhance bone density, support your skeletal structure, and even improve your posture.
Weight management and fall prevention are equally important
In addition to keeping your bones strong, it’s essential to prevent bone loss in your daily life. The following tips can help you protect your bones and avoid accidents that may arise from osteoporosis.
Maintain a healthy weight
Being underweight can increase the risk of bone loss, as having too little body fat can affect oestrogen production and reduce the mechanical stimulation that bones receive. Avoid extreme dieting or rapid weight loss — a balanced diet and regular exercise are the best long-term solutions.
Improve everyday posture
Poor standing or sitting posture not only leads to muscle strain, but can also place prolonged pressure on the spine. Remember to keep your chest lifted, core engaged, and shoulders relaxed. Developing good posture habits is key to protecting your bones in the long run.
Fall prevention tips
For those with osteoporosis, simple adjustments at home can significantly reduce the risk of falls. Consider placing non-slip mats in the bathroom, installing night lights beside the bed, and clearing away loose wires or clutter. Incorporating balance training, such as leg lifts while standing or Tai Chi, can also help prevent falls and reduce the risk of fractures.
Prioritise bone health and stay ahead of osteoporosis risks
Osteoporosis may not appear as suddenly or noticeably as a cold, but its effects can be subtle and progressive — and in severe cases, it can impact your daily life and mobility. This is especially true for women, who tend to lose bone mass more rapidly than men, increasing the risk of fractures if early warning signs are missed.
Fortunately, maintaining healthy bones isn't difficult — it all starts with positive changes in your lifestyle. Whether it’s through a balanced diet, appropriate nutritional supplements, or incorporating regular weight-bearing exercises, taking that first step means you’re already on the path to preventing osteoporosis.
Don’t wait for a fall to remind you of how important your bones are. From today onwards, caring for your bones is an investment in your future. Strong bones are essential to maintaining quality of life. Early prevention helps ensure that you can walk tall, stand strong, and live well — at every stage of life. AXA understands the various challenges that every woman faces when it comes to exercising. However, we believe that, regardless of the stage of life, exercise can bring positive impacts to your body, mind, and spirit. Even when facing different changes, AXA will provide you with the necessary protection, including health insurance and personal accident insurance, standing by your side at all times, allowing you to face challenges without fear and keep on playing sports!
1. Kanis, J.A., Cooper, C., Rizzoli, R. and Reginster, J.Y., 2020. European guidance for the diagnosis and management of osteoporosis in postmenopausal women. Osteoporosis International, 31(1), pp.15-44.
2 Compston, J., McClung, M. and Leslie, W.D., 2021. Osteoporosis. The Lancet, 397(10272), pp.2010-2018.
3. Chen, Y., Zhang, L. and Yang, Y., 2022. Gender differences in osteoporosis: The role of sex hormones. Frontiers in Endocrinology, 13, p.843813.
4. 張嘉豪、林信和, 2021. 女性骨質疏鬆之危險因子與預防方法探討. 醫學與健康期刊, 9(2), pp.87-94.
5. 中國營養學會, 2021. 《中國居民膳食指南（2022）》— 骨質疏鬆防治建議章節. 北京: 人民衛生出版社.
6. Ralston, S.H. and Fraser, J., 2021. Diagnosis and management of osteoporosis. BMJ, 372, p.n189.
7. Wang, Q., Zhang, Z. and Wang, Y., 2021. The impact of exercise on bone health: A systematic review. Journal of Bone and Mineral Metabolism, 39(3), pp.365-374.
8. Office of Women’s Health, U.S. Department of Health and Human Services, 2022. Osteoporosis and women’s health.
9. National Osteoporosis Foundation, 2023. Prevention and treatment of osteoporosis.
10. 李慧珍、黃婉婷, 2022. 骨質疏鬆與女性：飲食與運動的關聯性研究. 台灣公共健康期刊, 41(1), pp.55-63.
11. Wark, J.D. and Bliuc, D., 2020. Bone loss and fractures in women: Current understanding and future directions. Nature Reviews Rheumatology, 16(7), pp.388-404.
12. 蔡文芳, 2020. 骨密度檢測與骨質疏鬆症早期發現. 現代健康雜誌, 10(6), pp.34-39.
13. Yu, E.W., 2020. Bone health and lifestyle: Nutrition, exercise, and beyond. Current Osteoporosis Reports, 18(4), pp.243-251.
14. 黃昭文, 2021. 預防骨質疏鬆之運動處方實務. 運動醫學與健康促進期刊, 9(2), pp.112-119.
15. Khosla, S. and Shane, E., 2022. A crisis in the treatment of osteoporosis. Journal of Bone and Mineral Research, 37(1), pp.3-5.
Information and materials provided is general in nature and does not constitute medical or health advice from AXA Hong Kong and is on an “as is” and “as-available” basis without representation and/or warranty of any kind, either express or implied. While AXA Hong Kong has taken reasonable care in providing such information and materials, they are not specific to your investment objective, financial situation, health or medical conditions or particular needs. No warranty or responsibility is assumed by AXA Hong Kong and our related or holding companies regarding non-infringement, security, accuracy, completeness, adequacy, reasonableness, fitness for a purpose or free from computer viruses in connection with the information and materials provided. AXA Hong Kong and our related companies and holding companies do not accept any liability for any loss, damage, cost or other expense, whether wholly or partially, directly or indirectly, arising from any error, inaccuracy or omission of the information and materials to the extent that such liability is not excluded by law.
You may also be interested in
Follow AXA
