​​Importance of bone health for 40 and above​

Ageing comes with many new challenges, like grey hair, loosened skin, and hair loss. These changes are easy to prepare for, as these external changes can be easily observed and tackled. However, ageing is not just subjected to externally visible changes but also affects the human body internally. One such ageing barrier is losing bone density as a person grows up. This further results in making bones weaker and bodies more fragile than ever. It makes a human body more susceptible to injuries and accidents.

Yet, one can combat ageing by incorporating multiple things to make our bones healthier and stronger. Here are 5 tips that will help you keep your bones healthy and strong as you turn 40 and above:

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​

Dr. Gurdeep Avinash Ratra, Consultant – Orthopedics, Manipal Hospital Gurugram says, “Sunlight is a great source of Vitamin D. However, for the colder months with less sunlight, it is essential to eat foods rich in vitamin D. It is significant to have substantial amounts of vitamin D, as the body can only absorb calcium when vitamin D is present.”

​​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​

Bone density and muscle mass are enhanced by strength training. Strong muscles are a big help in everyday chores that require light lifting and pulling. Lifting free weights, using resistance bands, and engaging in strength training techniques go a long way towards protecting your bones from ageing.

Choosing a healthier lifestyle​

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.

The takeaway​

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.