Bone Health: Strengthening Your Foundation Post 40

Blogs26 Sep 2024

Our bones are the reason why we can stand upright and enjoy doing so many physical activities like running, jumping, cycling, walking holding things and more. They envelope and protect our vital organs, anchor muscles and help our bodies maintain a solid structure. They form fully at puberty and begin to weaken as we age. How does this happen? What affects bone health and how can those post 40 try to strengthen their bones? We’ll discuss all of this and more in this article!

Before we get into what bone health post-40 looks like, let’s understand the basics.

Did you know that a bone is constantly broken down and remade? Our bodies are designed to make new bones and break down the older ones to increase your bone mass. Adults have their highest bone mass and strongest bones by the age of 30, after which this cyclical process continues, but the remade bones have lower bone mass.

Science has found that the chances of having weak and brittle bones once you’re older depend on how much bone mass you have till you reach 30! This means that the higher the bone mass by 30, the more you have as a deposit, and so the lesser your chances are of having weak and brittle bones (or osteoporosis.)

Factors affecting bone health post 40

Now let’s get into the factors that affect bone health.

1. Calcium intake:

The amount of calcium you consume in your diet is important when it comes to bone health. If you have a diet that is low in calcium, it might lead to a decrease in bone density, bone loss, and a higher chance of fractures.

2. Vitamin D:

Vitamin D helps in the absorption of calcium which may promote better bone health.

3. Physical Activity:

Exercise or physical activity is another important factor for good bone health. Those who have minimal physical activity or movement in their regular life may be at a higher chance of osteoporosis than those who are active.

4. Gender:

Women are at a higher risk of having osteoporosis than men since women have less bone tissue than men.

5. Physical attributes:

If you are too thin or small-framed, you have a smaller bone mass and may have weaker bones as you age.

6. Hormones:

Hormone levels can also affect bone health. Menopause might cause bone health issues in women. Similarly, a drop in testosterone levels in men may also cause weaker bones.

7. Medications:

Certain medications used to treat different health conditions or illnesses might cause weak and brittle bones.

The Road to Strong Bones: Essential nutrients to strengthen bones

Certain nutrients are vital for bone growth and development. One of the main ones is calcium, of course. Having calcium in your meals is a great way to boost your bone health and keep them strong. Some other essential nutrients include protein, magnesium, phosphorus, vitamin D, potassium, and fluoride. In addition, there are a few more vitamins and minerals that are crucial for metabolic processes related to strong bones and those are manganese, copper, boron, iron, zinc, vitamin A, vitamin K, vitamin C, and the B vitamins!

Diet tips for better bone health

● When you’re looking to improve bone strength, you need to add foods that are sources of calcium. Here’s a list of several food options you can choose from to improve your calcium intake: Dairy products like milk, cheese, paneer, along with a variety of other items such as ragi, almonds, almond butter, green leafy vegetables, soya beans, plant-based drinks with added calcium, nuts.

● Vitamin D is another important requirement if you want strong bones. Make sure you get enough sunlight daily. You can also have oily fish, egg yolks, and fortified foods to ensure that your vitamin D requirement is fulfilled.

● You can also explore safe and healthy supplements for calcium and Vitamin D if you are unable to include enough of it in your diet. Make sure you check with your doctor before choosing a supplement or ask them for their recommendation.

● Vegans can choose oats, soya, tofu, nuts, seeds, pulses and raisins to get their required calcium and minerals to strengthen bones.

Exercises for stronger bones

Do you want strong bones in your 40s and 50s? Start exercising today. Here are a few exercises you can dabble with to improve bone density exponentially.

1. Light Weight-bearing exercises
2. Brisk walking
3. Running or jogging
4. Racket sports
5. Dancing
6. Resistance training
7. Climbing the stairs

Conclusion

Once you reach your 40s, it’s more important than ever before to pay close attention to your bones and find ways to strengthen them through diet and exercise. Since our bodies are naturally prone to losing bone mass as we age, we might face weaker bones in our midlife and beyond. However, choosing to include more calcium, vitamin D and K2 vitamins, adding exercise to your life and being more aware of your bones might help improve bone density and delay bone-related issues!

If you’re confused about which food products contain calcium that are nutritious enough to add to your diet, visit a healthcare provider to understand how you can include more calcium in your diet. To start things off, you can get some basic understanding of what you need to know about bone health and beyond through our expert articles. Moreover, you can take the reins of your health into your own hands by trying our Quality-of-Life assessment and our free meal plans to take a step towards a healthy life!