For many of us bone health never comes into our mind until there’s a fracture or some bone health related issue. Bones are the silent support system of our bodies and there are many factors that can lead to bone loss. According to the World Health Organization (WHO), bone-related problems like osteoporosis are rising globally, affecting millions of women. In India, studies show that nearly one in three women over 50 suffers from low bone density, and the numbers are increasing every year. Whether you are a working professional constantly on the go or a homemaker managing multiple responsibilities at home, weak bones can affect anyone, often without obvious warning signs.
“Osteoporosis is often called the silent thief. It quietly steals your bone strength without much noise. Your bones don’t break overnight, they whisper first. Listen before they scream,” says Dr. Vaibhav Bagaria, Director of Orthopaedics at Sir H. N. Reliance Foundation Hospital, Mumbai.
Early warnings women often miss
Early signs of weak bones often go unnoticed but can show up in everyday life. If you seem shorter or your clothes fit differently, it could be tiny, painless fractures in the spine. As per Dr. Bagaria, constant back or neck pain, which many blame on tiredness or poor posture, might actually mean your vertebrae are weakening.
Brittle nails or gums pulling back can also hint at low calcium or collagen affecting bones. He further explains if you are struggling to open jars or carry groceries may be more than weak muscles, it could signal lower bone strength. Even small falls causing wrist or ankle fractures are red flags that your bones need attention.
Why women are more vulnerable
Women lose bone density faster than men after 35, and post-menopause, the drop in estrogen accelerates bone loss. Low vitamin D levels, less sun exposure, vegetarian diets, and limited bone health screening in India make the situation worse. “Cultural habits like avoiding sun and infrequent checkups increase osteoporosis risk,” adds Dr. Bagaria.
Consequences of ignoring bone health
Weak bones can lead to serious issues like hip and spine fractures, affecting mobility, independence, and confidence. Hip fractures, in particular, carry a high risk of complications. So how can you protect your bones?
Dr. Vaibhav Bagaria suggests getting a DEXA scan, which is quick, painless, and shows your bone density clearly. Eating calcium-rich foods like milk, curd, ragi, and sesame seeds, along with vitamin D from sunlight or supplements, also helps. Staying active through walking, climbing stairs, dancing, or yoga strengthens bones, while limiting caffeine, cola, and smoking prevents calcium loss.
It’s also important to discuss options with your doctor, as hormone therapy or medicines like bisphosphonates can help rebuild bone strength. Bone health matters at every age, but silent osteoporosis often goes unnoticed. Awareness, small lifestyle changes, and timely checks can prevent serious complications. “Prevention is about listening to your body, to those small whispers before they turn into screams,” shares Dr. Bagaria.
