Should You Worry About Bone Health?

From age 40 and beyond, there are many health changes and risks adults must consider. Bone health is no exception. Statistics show that bone density and strength naturally begin to decline around age 40. For women, this decline is more significant due to the hormonal changes that occur around perimenopause. Studies also show that menopausal women can lose up to 20% of bone mass. If left unchecked, osteoporosis and increased fractures are real risks for individuals over 40. While the risks remain, addressing bone health is not inherently difficult. Some healthy habits, along with consuming essential nutrients, can help prevent osteoporosis.

Crank up your calcium

Calcium is seen as a building block of bone and is responsible for bone strength and health. Almost all calcium is also stored in the bones, used to reinforce bone, support body weight, and provide the body’s other calcium needs. As bone naturally breaks down and rebuilds, sufficient calcium is necessary to assist with this process. Getting sufficient calcium is essential for lowering the risk of developing osteoporosis with age. Doctors recommend a balanced diet to acquire the daily calcium intake. For individuals with a higher risk of developing osteoporosis, consider a calcium supplement.

Get some vitamin D

Vitamin D is responsible for multiple functions in the body. What many people overlook is that vitamin D is deeply involved in bone health. Calcium cannot be absorbed without vitamin D. Without vitamin D, consumed calcium cannot be moved through the intestinal wall to the bloodstream. Vitamin D also helps to maintain bone density, ensuring optimal levels in both bones and the bloodstream. Studies also show that vitamin D helps regulate hormones that trigger bone loss. Many adults are vitamin D deficient, especially those who are sedentary, as sun absorption is the ideal source. While some foods contain vitamin D, a supplement is ideal for maintaining bone health.

Pack on protein

Along with calcium, bone is mostly made of protein, which is the scaffold that supports calcium and other minerals. As bone breaks down and regenerates over time, sufficient protein is necessary for this process to continue smoothly. Dietary protein also helps bone health by boosting calcium absorption, promoting muscle growth to protect bones, and stimulating growth factors. The standard American diet focuses on carbohydrates. Increasing protein intake through meat, eggs, seafood, and tofu in relation to carbohydrates and fats improves bone health.

Pump up phosphorus

Phosphorus is an overlooked nutrient for bone health. The trace mineral works with calcium for bone mineralization. Studies show that individuals with osteoporosis may have a phosphorus deficiency, especially women. Phosphorus is easily sourced from a balanced diet. Foods like dairy, eggs, nuts, and whole grains contain sufficient quantities of this essential mineral. Where necessary, a doctor will recommend a supplement that may be part of a multivitamin.

Protect your bones

The right nutrients create a foundation for healthy bones. Consistently consuming calcium, vitamin D, protein, and phosphorus is especially critical for menopausal women who are more likely to experience bone density loss. While these nutrients are helpful, preserving bone health is a holistic process. Resistance exercise, reducing alcohol consumption, and maintaining a healthy body weight reduce osteoporosis risk. Quitting smoking also helps, as the practice accelerates bone mass loss. Taking bone health seriously from age 40 and beyond reduces future risk and improves quality of life over time. Consider working with a medical professional for an assessment and advice on the right combination of nutrients to maximize results.