Bones strengthening after 40: Important tips

Bones strengthening after 40: Important tips

I. Introduction: The value of the health of bones after 40 years

Bone health is often underestimated in youth, but it becomes critical after 40 years. By this age, the bone mass begins to naturally decline, increasing the risk of osteoporosis and fractures. Osteoporosis, characterized by the thinning of bone tissue and the loss of its density, makes the bones fragile and subject to fractures even with minor injuries.

After 40 years, hormonal changes, especially in women during menopause, accelerate the loss of bone mass. Men are also at risk, although the loss of bone mass occurs more slowly in them. The lack of physical activity, improper nutrition, bad habits, such as smoking and alcohol abuse, as well as certain diseases and drugs can aggravate the problem.

Strengthening bones after 40 years is not just the prevention of osteoporosis, it is an investment in the future health and quality of life. Strong bones allow you to remain active, independent and reduce the risk of disability associated with fractures. The right lifestyle, including adequate consumption of calcium and vitamin D, regular physical exercises and rejection of bad habits, can significantly strengthen the bones and prevent their destruction.

II. Factors affecting bone health after 40

Understanding the factors affecting bone health after 40 years is the first step towards their strengthening. These factors can be divided into modified and unmodified.

• Age: The natural process of aging leads to a gradual loss of bone mass. After reaching the peak bone mass at the age of about 30 years, its gradual decrease begins.
• Floor: Women are more susceptible to osteoporosis than men, especially after menopause, when the estrogen level decreases sharply. Estrogen plays an important role in maintaining bone density.
• Genetics: Heredity plays a significant role in determining the bone mass. If your parents or close relatives had osteoporosis, you have increased the risk of developing this disease.
• Ethnicity: People of the Caucasian and Asian race have a higher risk of osteoporosis.
• Hormonal changes: A decrease in estrogen levels in women and testosterone in men leads to a loss of bone mass.
• Calcium deficiency: Calcium is the main building material for bones. Insufficient calcium consumption leads to a decrease in bone density.
• Vitamin D deficiency: Vitamin D is necessary for the absorption of calcium. The lack of vitamin D prevents the normal formation and maintenance of bone tissue.
• Insufficient physical activity: Physical exercises, especially strength training and burial exercises, stimulate bones.
• Smoking: Smoking reduces bone density and increases the risk of fractures.
• Alcohol abuse: Excessive alcohol consumption disrupts calcium metabolism and reduces bone density.
• Certain diseases: Some diseases, such as rheumatoid arthritis, celiac disease, Crohn’s disease and hyperthyroidism, can negatively affect bone health.
• Some drugs: Long -term use of corticosteroids, anticonvulsants and some other drugs can increase the risk of osteoporosis.
• Insufficient weight: People with insufficient weight have less bone mass and a higher risk of osteoporosis.
• Sitting lifestyle: Long -term sitting and lack of physical activity contribute to the loss of bone mass.
• Excessive salt consumption: Excess salt in the diet increases the excretion of calcium in urine.
• Excessive caffeine consumption: High caffeine consumption can reduce calcium absorption.
• Nutrient deficiency: The lack of other important nutrients, such as vitamin K, magnesium, zinc and phosphorus, can also negatively affect bone health.

III. Power to strengthen bones after 40

Proper nutrition plays a key role in maintaining bone health after 40 years. It is important to ensure sufficient consumption of calcium, vitamin D and other important nutrients.

• Calcium: Calcium is the main building material for bones. The recommended daily dose of calcium for adults aged 19 to 50 years is 1000 mg, and for women over 51 years old and men over 71 years old – 1200 mg.
  • Calcium sources:
    • Dairy products: milk, yogurt, cheese (especially hard varieties).
    • Green sheet vegetables: cabbage, spinach, broccoli.
    • Enriched products: soy milk, orange juice, breakfast flakes.
    • Fish with bones: sardins, salmon (canned).
    • Tofu (treated with calcium sulfate).
    • Almond.
    • Snems of sesame seeds.
• Vitamin D: Vitamin D is necessary for the absorption of calcium. The recommended daily dose of vitamin D for adults aged 19 to 70 is 600 IU, and for people over 70 years old – 800 IU.
  • Sources of vitamin D:
    • Fat fish: salmon, tuna, mackerel.
    • Egg yolks.
    • Enriched products: milk, soy milk, breakfast flakes.
    • Mushrooms grown under ultraviolet light.
    • Sunlight: the body produces vitamin D under the influence of sunlight.
• Vitamin K: Vitamin K plays a role in bone formation.
  • Sources of vitamin K:
    • Green leaf vegetables: spinach, cabbage, broccoli.
    • Vegetable oils.
    • Some fruits.
• Magnesium: Magnesium is necessary for the health of bones and the assimilation of calcium.
  • Sources of magnesium:
    • Green sheet vegetables.
    • Nuts and seeds.
    • Whole grain products.
    • Avocado.
    • Dark chocolate.
• Phosphorus: Phosphorus is also important for bone health.
  • Sources of phosphorus:
    • Dairy products.
    • Meat.
    • Fish.
    • Eggs.
    • Nuts.
• Protein: Protein is necessary for the growth and restoration of bones.
  • Springs of protein:
    • Meat.
    • Fish.
    • Eggs.
    • Legumes.
    • Nuts and seeds.
    • Dairy products.
• Other important nutrients: Zinc, copper, manganese and vitamin C also play a role in bone health.
• Restrictions:
  • Salt: Excessive salt consumption can increase the excretion of calcium in urine.
  • Caffeine: high caffeine consumption can reduce calcium absorption.
  • Shipy drinks: some studies show that carbonated drinks can negatively affect bone density.
  • Alcohol: Excessive alcohol consumption can reduce bone density.
  • Fitates and oxalates: these substances contained in some products, such as spinach and rhubarb, can bind calcium and impede its absorption. It is important to use these products in moderate quantities and prepare them in order to reduce the content of phitates and oxalates.

IV. Physical exercises to strengthen bones after 40

Exercise play an important role in strengthening bones after 40 years. They stimulate bones and help maintain bone density. It is important to combine weights with weights and exercises for balance.

• Exercise exercises: These exercises make bones work against gravity, which stimulates bone formation.
  • Examples of burden exercises:
    • Walking.
    • Running a coward.
    • Dancing.
    • Climb the stairs.
    • Tennis.
    • Power training using dumbbells, simulators or their own weight.
• Power training: Strength training strengthen the muscles that support the bones and stimulate bones.
  • Examples of strength training:
    • Squats.
    • Lugs.
    • Push -ups.
    • Pull -ups.
    • Dear lying.
    • Stannaya traction.
    • Rise to biceps.
    • Triceps on the block.
• Exercise of equilibrium: Equilibrium exercises help improve coordination and reduce the risk of falls that can lead to fractures.
  • Examples of balance exercises:
    • Standing on one leg.
    • Walking along the line.
    • Tai-you.
    • Yoga.
    • Pilates.
• Recommendations:
  • Consultation with a doctor: before the start of any exercise program, it is important to consult a doctor, especially if you have any diseases or injuries.
  • Start slowly: start with a small number of exercises and gradually increase their intensity and duration.
  • The right technique: it is important to perform exercises with the right technique in order to avoid injuries.
  • Regularity: try to engage in physical exercises regularly, at least 3-5 times a week.
  • Diversity: vary your workouts to use different groups of muscles and bones.
  • Combination: combine burial exercises, strength training and balance exercises to achieve the maximum effect.

V. A lifestyle to strengthen bones after 40

In addition to nutrition and physical exercises, a healthy lifestyle plays an important role in strengthening bones after 40 years.

• Refusal of smoking: Smoking reduces bone density and increases the risk of fractures. Refusal of smoking is one of the most important steps that you can take to improve bone health.
• Moderate alcohol consumption: Excessive alcohol consumption disrupts calcium metabolism and reduces bone density. It is recommended to limit alcohol consumption to one drink per day for women and two drinks per day for men.
• Maintaining a healthy weight: People with insufficient weight have less bone mass and a higher risk of osteoporosis. Maintaining a healthy weight helps to strengthen the bones.
• Regular examinations: Regular bone density examinations allow you to identify osteoporosis at an early stage and take measures to prevent and treatment. It is recommended to conduct an examination of bone density for women aged 65 years and older, as well as men aged 70 years and older. The examination can be recommended earlier if you have risk factors for osteoporosis.
• Downs prevention: Falls are one of the main causes of fractures in the elderly. It is important to take measures to prevent falls.
  • Fall prevention measures:
    • Improving lighting in the house.
    • Elimination of obstacles on the floor, such as carpets and wires.
    • The use of non -slip mats in the bathroom and soul.
    • Wearing comfortable shoes with non -slip soles.
    • Improving vision.
    • Exercise of balance.
    • The use of auxiliary tools, such as a cane or walker, if necessary.
• Stress management: Chronic stress can negatively affect bone health. It is important to learn how to manage stress using methods such as yoga, meditation or walking in nature.
• Sufficient sleep: The lack of sleep can violate the hormonal balance and negatively affect the health of bones. Try to sleep at least 7-8 hours a day.
• Checking drugs: Some drugs can increase the risk of osteoporosis. Discuss with your doctor what medicines you take and find out if they can influence the health of your bones.

VI. Medical interventions to strengthen bones after 40

In some cases, in addition to changing lifestyle, medical interventions may be required to strengthen bones after 40 years.

• Addresses of calcium and vitamin D: If you do not get enough calcium and vitamin D with food, your doctor may recommend that you take additives. It is important to observe the recommended dose and consult a doctor before starting to receive additives.
• Osteoporosis Medicines: There are various drugs that can help strengthen the bones and reduce the risk of fractures in people with osteoporosis.
  • Types of drugs for osteoporosis:
    • Bisphosphonates: these drugs slow down the destruction of bone tissue.
    • Selective estrogen receptor modulators (SERM): these drugs act as estrogen on bones and help strengthen them.
    • Calcitonin: This hormone helps to slow down the destruction of bone tissue.
    • Paratyroid hormone (PTH): This hormone stimulates bones.
    • Denosumab: This drug blocks protein, which stimulates the destruction of bone tissue.
  • Discussion with a doctor: It is important to discuss with your doctor the advantages and risks of each medicine and choose the most suitable option for you.
• Hormone replacement therapy (ZGT): ZGT can help strengthen the bones in women during menopause, but it is also associated with some risks. It is important to discuss with your doctor the advantages and risks of the ZGT before deciding on its use.
• Other medical interventions: In some cases, other medical interventions, such as surgical intervention for the treatment of fractures, may be required.

VII. Special recommendations for women after menopause

Menopausa is a period of significant hormonal changes that can accelerate the loss of bone mass. It is especially important for women after menopause to monitor the health of their bones and take measures to strengthen them.

• Increased consumption of calcium and vitamin D: The recommended daily dose of calcium for women after menopause is 1200 mg, and vitamin D is 800 IU.
• Regular bone density examinations: It is recommended to conduct an examination of bone density every 1-2 years.
• Discussion with a doctor about ZGT: Discuss with your doctor the advantages and risks of the ZGT if you have risk factors for osteoporosis.
• Exercise: Regular physical exercises, especially the exercises with weights and strength training, help strengthen the bones and reduce the risk of fractures.
• Downs prevention: Falls are one of the main causes of fractures in women after menopause. It is important to take measures to prevent falls.

VIII. Monitoring of bone health

Regular monitoring of bone health allows you to identify problems at an early stage and take timely measures to solve them.

• Densitometry (Dexa scan): Densitometry is a gold standard for measuring bone density. It allows you to identify osteoporosis and evaluate the risk of fractures.
• Regular visits to the doctor: Regular visits to the doctor allow you to control the health status of bones and discuss any issues or concerns.
• Independent control: Pay attention to any symptoms that can indicate problems with bones, such as back pain, decrease in growth or fractures with minor injuries.
• Discussion of risk factors: Discuss with your doctor the risk factors for the development of osteoporosis, such as family history, the medicines that you take, and the lifestyle.
• Interpretation of the results: Ask your doctor to explain the results of densitometry and give recommendations on further actions.

IX. Myths and misconceptions about bone health

There are many myths and misconceptions about bone health, which can lead to incorrect solutions and a deterioration in the state of bones.

• Myth: Osteoporosis is only a problem for women. Fact: men are also at risk of developing osteoporosis, although to a lesser extent than women.
• Myth: If you have no symptoms, you do not have osteoporosis. Fact: osteoporosis often occurs asymptomatic until a fracture occurs.
• Myth: Calcium is the only thing that is needed for the health of bones. Fact: other nutrients are also necessary for the health of bones, such as vitamin D, vitamin K, magnesium and phosphorus.
• Myth: physical exercises are harmful to bones. Fact: physical exercises, especially the exercises with weights and strength training, are useful for bones.
• Myth: Osteoporosis cannot be prevented. Fact: osteoporosis can be prevented using proper nutrition, physical exercises and a healthy lifestyle.
• Myth: Medicines for osteoporosis are dangerous. Fact: Medicines for osteoporosis can have side effects, but they are usually safe and effective. It is important to discuss with your doctor the advantages and risks of each medicine.
• Myth: After the fracture, nothing can be done. Fact: After a fracture, it is important to begin treatment of osteoporosis and take measures to prevent further fractures.
• Myth: dairy products are the only source of calcium. Fact: There are other calcium sources such as green leafy vegetables, enriched products and fish with bones.

X. Conclusion: Investments in bone health – investment in the future

Strengthening bones after 40 years is an important investment in the future health and quality of life. Proper nutrition, regular physical exercises, a healthy lifestyle and timely medical interventions can help strengthen the bones, prevent osteoporosis and reduce the risk of fractures. Remember that caring for bone health is a continuous process that requires constant attention and effort. Do not delay the care of your bones for later, start today!