Women invest in yourself: Micronutrients, movement, and the path to stronger bones

Daily hustle and routines place a continuous demand on the mind and body. Amid this balancing act, maintaining steady energy and longterm bone health becomes essential for overall well-being and quality of life. This Women’s Day, let’s take a moment to prioritise our bone health supported through proactive self-care, dietary modifications, proper multivitamin supplementation, and health awareness.

Women tend to lose bone density faster as they age, especially after menopause, because estrogen levels drop sharply. Often, due to a lack of proper care, irregular eating patterns, and lack of health awareness, bone health deteriorates, hampering overall health and independence. Together, these factors also raise the risk of developing osteoporosis in older women.




Various issues lead to skipped meals, eating on the go, and consumption of processed foods, making it hard to focus on bone health and dietary requirements. Micronutrients matter more than you think. The right multivitamins and supplements can help bridge these healthcare gaps.

Food: your first source of strength

A balanced plate continues to be the cornerstone of sustained energy and long-term bone health. Everyday foods can naturally supply the nutrients women rely on:

• Vitamin D: Most Indians are deficient in Vitamin D. While exposure to sunlight and consumption of ghee are believed to be good sources of Vitamin D, some foods naturally help contribute to sufficient Vitamin D levels. Fatty fish like salmon, tuna, and mackerel, and fish liver oils are some of the best sources.
• Dietary calcium: Can be found in turnip greens, spinach, kale, broccoli, among other foods
• Vitamin C: Fruits like oranges, guava, and tomatoes can be paired with iron sources to enhance absorption
• B-complex vitamins are extremely important for women’s bone health. Calcium Citrate Malate (CCM) is good for bone strength, which supports long term health and well-being

Important lifestyle changes

• Hydrate generously
• Eat regularly
• Manage caffeine
• Prioritize stress management
• Regular consultation with your doctor

(This is an authored article by Dr. Sharad Bedi, Internal Medicine Specialist, Medanta Hospitals, Gurugram)