Dr Omkar Sadigale, 

Orthopedic Surgeon

SRV Hospital Mumbai

It will be imperative for each and every individual to maintain a good bone-mineral density after turning 40. Did you know? A well-balanced diet, supplementation, regular exercise, and kicking-off unhealthy lifestyle habits are all essential for good bone health. Read on to know more about this, and follow all the instructions given below.

Congratulations, you are 40 now! This means you will have to take utmost care of your overall well-being. Just like in your 30s, you will have to take care of your bones even when you turn 40s. Certain health issues such as osteoporosis reduce the density and quality of bone, leading to weakness of the skeleton and fractures, particularly of the spine, hip, and wrist. This commonly happens in menopausal women. It is important to note that puberty, pregnancy, breastfeeding, and menopause affect bone strength. If the skeletal framework of the body is weak, the slightest fall or injury can lead to fractures, making mobility difficult. The Most Common arthritis in Indian populations is knee arthritis. 19% of the Women’s develop arthritis after the age of 40. Women also tend to suffer from a loss of bone mass, as they age, because their hormone (estrogen and progesterone) levels tend to vary. Therefore, it is necessary for women to get bone health checked by an orthopedic surgeon every year. Doctors also recommend a DEXA scan for women every five years after age 45.

These are some of the vital tips that one should follow to maintain proper bone health.

Opt for calcium: Are you aware? Calcium is an essential part of one’s diet. Get your daily dose of calcium from milk, dairy, dark green leafy vegetables, and soy products to the diet. In case you are taking supplements then ask the expert about the right one for you. Do not ingest anything without the expert’s knowledge.

• Get enough sunlight: You will have to ensure that your vitamin D levels are in the recommended range. Expose yourself to sunlight early in the morning around (8:00 am to 10:00 am). Eat salmon, sardines, and egg yolks to get enough amount of vitamin D from the daily diet.
• Quit smoking and alcohol: Smoking and drinking can weaken the bones and impact your overall well-being. Smokers and heavy drinkers have lower bone mass and are prone to fractures. It is better to get rid of these vices and lead a healthy life.
• Maintain an optimum weight by exercising daily: It is a known fact that excess weight and low body weight are both risk factors for osteoporosis. It’s important to stay in top shape by exercising daily. Do activities such as walking, jogging, cycling, swimming, weight training, or yoga at least 5 days a week for half-an-hour. These are some bone-saving strategies that one can adopt to improve the quality of life.
• Eat enough protein: It is the building block of the body and one needs it for stronger bones. Try to have fruits, vegetables, grains, nuts, seeds, and lentils, and improve bone-mineral density.