5 tips to keep bones strong after turning 40

Here are five tips to help you keep your bones strong as you turn 40:

1.Calcium supplements help strengthen bones

Calcium is the building block of strong bones, but our bodies cannot make calcium so we get it from food, drinks and supplements when needed. When bones are strong they are less likely to break if we fall.

Calcium not only helps keep bones strong, but also helps muscles, the heart, and nerves function properly. If you don’t get enough calcium in your diet, your body will take the calcium it needs from your bones. Over time, this weakens your bones and increases your risk of osteoporosis. This is a disease that causes bones to become weak and break easily. People with osteoporosis are at higher risk of fractures (broken bones).

The amount of calcium each person needs depends on age and gender. However, on average, adults need to supplement 1,000mg of calcium per day.

The richest food sources of calcium are milk and other dairy products such as cheese and yogurt... Other food sources of calcium include:

Fish (like salmon and tuna)Green leafy vegetables (like kale and turnip greens)TofuSmall fish with bones (including sardines and canned salmon)...

2.Diet rich in vitamin D

Vitamin D promotes bone health in the following ways:

Helps absorb the calcium we get from food.Together with calcium, helps protect older adults from osteoporosis.Promotes healthy muscle and immune system function (we need strong muscles to help maintain balance and reduce the risk of falls and fractures)...

Sunlight is the body's main source of vitamin D. However, during the colder, less sunny months, eating foods rich in vitamin D is essential to increase vitamin D intake, as the body can only absorb calcium with vitamin D.

Some fish can provide the amount of vitamin D we need each day. Examples include salmon, tuna, mackerel... Other foods that can be fortified (check the label to see if vitamin D is present) include: Prepared breakfast cereals, orange juice...

Some supplements contain vitamin D, but consult your doctor or nutritionist before taking them.

3. Exercise and physical activity

Exercise is important for building strong bones when we are young and is essential for maintaining bone strength as we age. Bone is living tissue and changes over time in response to the forces placed on it. When you exercise regularly, your bones adapt by making more bone and becoming denser.

Weight-bearing exercises, including running, dancing, and walking, will stimulate and promote stronger bone growth. You should engage in such physical activity for at least 30 minutes a day on most days of the week.

4. Muscle training

Bone density and muscle mass are increased by strength training. Strong muscles are helpful in everyday tasks that require lifting, carrying...

Lifting free weights, using resistance bands, and engaging in strength training techniques will go a long way in protecting your bones from aging.

5. Choose a healthier lifestyle

Smoking and drinking too much alcohol can reduce bone density and increase the risk of many diseases. Reducing alcohol consumption and quitting smoking are actions you can take to protect your bone health.

Maintaining bone health as you age requires a comprehensive strategy. Eat a healthy, balanced diet that includes enough calcium and vitamin D, exercise regularly, avoid bad habits, incorporate strength training, and get a bone density test.

Following these habits can ensure overall health, helping to keep bones strong as you age.