Bone loss and the medical conditions associated with it is one of the primary causes for concern as you age. It is common knowledge that the aging process accelerates after the age of 40 and along with aging, bone loss is common. Bone loss leads to osteoporosis and though this medical condition affects many aging individuals; it is by no means a compulsory byproduct of aging.1
3 Ways To Care For Your Bones After The Age Of 40
Once you cross 40; it is imperative that you take better care of your health and proactively take measures that are conducive for your physical well being and better health for your bones. Among all the measures that you take for a long healthy life; it is imperative to facilitate greater bone health with an appropriate diet and supplementary intake along with exercise. Detailed below are some proactive steps you can take to facilitate bone health and prevent osteoporosis once you cross 40. Read further to know more.
Supplement Your Calcium and Vitamin D Intake
The two most important nutrients for bone health is Calcium and vitamin D.2 Since aging brings about bone loss, fortifying bones with supplementary intake of Calcium and vitamin D is of paramount importance after 40. According to specialists; adults can benefit from a 1000 mg dose of calcium supplement per day. Hence, if you haven’t taken up calcium supplementation earlier; your 40th birthday would be a good time to start for better care of your bones. This measured dosage goes up as the years pass and post-menopausal women can benefit from 1200 mg dose of calcium supplementation while men over 70 stand to prevent accelerated bone loss with a similar dosage. As mentioned earlier; increased vitamin D intake is also of paramount importance to prevent bone loss and in taking care of your bones once you cross 40.
Your body naturally absorbs vitamin D from the rays of the sun as and when you step outdoors during the daytime. Unfortunately not all individuals get ample time or opportunity to sunbathe and absorb vitamin D directly from the sun because of various factors. This deficiency can be set straight when you make dietary changes by including vitamin D rich foods to your regular diet. So supplementing yourself with calcium and vitamin D is one of the important measures in taking care of your bones after the age of 40.
Seek Out Sources of Advanced Nutrients
Basic nutrients like Calcium and vitamin D may not be enough to protect you from bone loss even as you age and cross 40. Experts recommend advanced nutrients like vitamin B12, magnesium and vitamin C among other nutrients to take care of your bone health after 40. Simple dietary additions could very well increase your intake of these advanced nutrients. A diet that includes nuts, beans, whole grains and fruits and a wide variety of vegetables is your best bet to increase your intake of advanced nutrients and prevent bone loss once you cross 40. Experts advise trying a variety of foods including fruits and vegetables to get the best of all nutrients. Explore the many options at your local super market or fresh produce market and proactively try to change your diet by switching between different fruits and vegetables every now and then. If you have no record of lactose intolerance; milk and milk products can also help facilitate bone strength after 40.
Exercising- A Very Important Step To Care For Your Bones After 40
Exercising is yet another option for building bone strength after 40. If you have stayed away from the gym during your 20s and 30s; it may be time to set that right and do your bones a favor. Strength building exercises are your best bet if you are looking for stronger bones. While the common misconception is that exercise is limited to building muscles; it is important to understand that the pressure you apply on your muscles during exercise also strengthens your bones. Knee bends and push ups are great workouts for bone building when using your own body weight; however, appropriate use of gym equipment, such as dumbbells is also helpful in strengthening bones after 40. Listed below are few tips you need to keep in mind while exercising.
- Start slow to ensure that your body is able to adapt to the demands of a daily workout regimen.
- Free hand exercises are always the appropriate precursor to using weights and gym equipment.
- A full body workout in which you concentrate on specific muscle groups every week is the appropriate way to strengthen bones all over your body, over a course of time.
- High impact workouts are best avoided if you have recently sustained a fracture or broken a bone; partly caused by osteoporosis.
- Exercise bands that facilitate resistance are a great way to strengthen and take care of your bones.
- Stick to your workout routine on a regular basis to facilitate bone strength and prevent bone loss after 40.
In conclusion; a combination of dietary changes with an emphasis on increasing your intake of bone strengthening nutrients and a full body workout with an emphasis on strength and resistance exercises are your best options for facilitating bone health and preventing bone loss and associated ailments and better care of your bone after 40.
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