Bone health after 40: Preventing osteoporosis early

Why bone health is important after 40

Our bodies naturally begin to lose bone density as we age. Fatigue or aches that seem normal could be the first indications of weakening bones. Therefore, it's critical to maintain the health of your bones before issues like osteoporosis manifest.

Bone loss is a silent but dangerous condition. Fractures, bad posture, and even problems with mobility in later life can result from improper care. The good news? Building stronger bones is something you can do at any time.

What causes weak bones after 40?

• Hormonal changes (such as menopause) and natural ageing

  
  

• Low consumption of vitamin D and calcium

  
  

• Absence of exercise

  
  

• Drinking alcohol and smoking

  
  

• Osteoporosis in the family

  
  

If not managed early, bone loss can silently lead to bigger problems.

How to maintain strong bones

• Consume adequate Calcium and Vitamin D

  
  

• Bone strength depends on these.

  
  

• Consume foods high in calcium:Almonds, leafy greens, cheese, milk, and curd

  
  

• Obtain vitamin D: Fish, eggs, sunlight, or supplements (as recommended)

  
  

• Your bones stay strong and active when you exercise.

  
  
  
  

Top picks:

• Walking quickly

• Training that is light

• Pilates or yoga

• Stair climbing

  
  

Try to get in at least 30 minutes four or five times a week.

• Steer clear of bone-weakening behaviours.

• Reduce your use of alcohol and tobacco.

• Reduce your intake of processed foods, caffeine, and salt.

• Drink plenty of water and maintain a healthy diet.

• Obtain a Bone Exam

If you are over 40, discuss with your doctor getting a bone density test (DEXA scan), particularly if you have osteoporosis.

Quick tips for strong bones

• Stand and move often if you sit all day

  
  

• Add more protein to your diet

  
  

• Take breaks to stretch and walk

  
  

• Maintain a healthy weight

Final thoughts

It's not as hard as you might think to maintain bone health after 40. You can prevent osteoporosis and live a stronger, healthier life with a few simple daily habits, such as eating healthily, exercising, and abstaining from bad habits.

Get started right away. Your bones will appreciate it later.

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