By around age 30, most women have reached their peak bone mass. After that, bone is still constantly remodeled, but the balance gradually shifts toward bone loss. This becomes much more significant during the menopause transition, when declining estrogen accelerates both bone and muscle loss.

This matters for Indian women. Studies have found substantial rates of low bone density and osteoporosis among Indian women, with inadequate calcium and vitamin D intake being common concerns.

And bones aren't the only concern.

Muscle mass and strength also decline with age, and the menopause transition is a period when women can experience particularly rapid changes in both muscle and bone.

This is why nutrition and strength training aren't simply about looking fit.

They are about maintaining your physical capacity.

Adequate protein and overall nutrition provide the building blocks your body needs. Resistance training gives your muscles and bones a reason to stay strong. Regular physical activity helps you maintain strength, balance, endurance, and function as you age.

You cannot control every aspect of aging.

But you can influence how much strength, muscle, and bone you carry into it.

So don't make your health the project you start after the children grow up, after work settles down, or after everyone else is taken care of. It is an investment in the decades of life you haven't lived yet.