Females and males have different roles in biology and are generally born with different body compositions. Females typically have broader hips and carry more weight in the legs, while males have broader shoulders and larger upper bodies. As with men, women must pay attention to certain nutrition and physical activity guidelines to prolong a healthy percentage of fat and good bone health.
Female Body Composition
Prior to puberty, there is virtually no difference between females and males as far as body composition. However, once puberty occurs, females produce the hormone estrogen which leads to female sex characteristics and increases the distribution of fat throughout the body. Women typically have more body fat and less muscle than men. While body composition is related to a number of individual factors, the average woman aged 20 to 29 has about 22 to 25 percent body fat, while men of the same age average 15 to 18 percent.
Bone Health
Due to hormone changes associated with age, women have an increased risk of osteoporosis, a degenerative bone condition in which bone mineral density decreases. The milder form of this condition, osteopenia, is prevalent in women as well. Women are at an increased need throughout their lives to consume plenty of calcium, vitamin D, magnesium and phosphorous to promote strong, healthy bones.
Fat and Bone Health Considerations
Research has demonstrated that obesity may have harmful effects on bone health, according to MedWire News. Having a normal level body fat is believed to promote optimal bone growth during adolescence, as well as preventing strain later in life. Furthermore, obesity is highly related to inactivity, which is severely detrimental to bone health.
Recommendations
You can maintain a healthy level of fat and bone health with the tried and true method of a healthy diet and exercise. In addition to following MyPyramid.gov's guidelines and eating the correct amount of calories, you should pay special attention to consuming dairy products such as milk, yogurt and cheese to promote optimal bone health. As far as exercise, the American College of Sports Medicine recommends 30 minutes a day, at least five days a week for general health. Weight training can improve muscle tone, help you lose fat and increase bone density as well.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (editors); 2008
- Maricopa.gov: Body Composition
- MedWire News: Normal Body-Fat Content Supports Bone Health in Children and Adolescents
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Exercise and Bone Health for Women: The Skeletal Risk of Overtraining
- "Resources for the Personal Trainer"; American College of Sports Medicine; 2009
