Keep your bones healthy and strong as you turn 40 with these 5 tips

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Keep Your Bones Healthy: Grey hair, loosening skin, and hair loss are just a few of the new issues that come with becoming older. Due to the ease with which these external changes may be seen and addressed, preparation for them is simple. However, the ageing process has an impact on the human body on the inside as well as the outside. One such barrier to ageing is the loss of bone mass with age. This further weakens bones and makes bodies more brittle than before. It increases the body’s vulnerability to accidents and injury.

Still, there are a number of things we can do to strengthen and maintain our bones in order to slow down the ageing process. Here are five suggestions to help you maintain strong, healthy bones after the age of forty and beyond:

​​Calcium Intake​

Calcium is the foundation of strong bones. Consuming lesser amounts of calcium contributes to lower bone density. Adults must have an average of 1,000 mg of calcium intake daily.

​​A rich vitamin-D diet​

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One excellent source of vitamin D is sunlight. However, eating foods high in vitamin D is crucial during the winter months when there is less sunlight. Having high levels of vitamin D is important because the body needs vitamin D in order to absorb calcium.

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​​Exercise and physical activity​

Exercises that require you to support your weight, including running, dancing, and walking, stimulate your bones while pushing them to grow stronger. You must engage in such physical activity for a minimum of 30 minutes daily.

​​Muscle training​

Strength training increases muscle mass and bone density. Robust muscles come in quite handy for daily tasks that involve modest lifting and tugging. Strength training exercises, resistance band use, and free weight lifting all contribute to the prevention of bone deterioration.

Choosing a healthier lifestyle​

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Smoking and excessive alcohol consumption can deteriorate bone density and increase the risk of many illnesses. Reducing alcohol intake and giving up smoking are actions you may take to protect your bone health.

Conclusion

All things considered, maintaining the health of your bones as you age requires a comprehensive strategy. Eat a healthy, well-balanced diet that includes adequate calcium and vitamin D, get regular exercise, abstain from bad habits, incorporate strength training into your routine, and get your bone density checked. Sincerely following these habits can guarantee your overall wellbeing as you grow older.

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Keep your bones healthy and strong as you turn 40 with these 5 tips
Keep your bones healthy and strong as you turn 40 with these 5 tips