Tips to Keep Your Bones Strong After the Age of 40

After the age of 40, the natural process of bone renewal begins to slow down. As a result, bone density gradually decreases, which increases the risk of fractures and osteoporosis over time.
The good news is that you can keep your bones strong and healthy with a few simple habits if you start early.

1️⃣ Get Enough Calcium and Vitamin D

Calcium is the main building block of bone, while Vitamin D helps your body absorb it efficiently.
Best sources:

• Calcium: milk and dairy products, sardines, sesame seeds, and almonds.

• Vitamin D: 10–15 minutes of daily sunlight exposure, and supplements as prescribed by your doctor.
  💡 Dr. Amr’s tip: Never take supplements randomly—get your Vitamin D and calcium levels checked first.

2️⃣ Stay Physically Active

Regular exercise stimulates bone formation and helps maintain the muscle mass that supports your skeleton.
Recommended activities:

• Brisk walking

• Light resistance or weight-bearing exercises

• Yoga or Pilates to improve balance and flexibility
  🚫 Avoid high-impact or jumping exercises if you have joint pain or early signs of osteoarthritis.

3️⃣ Cut Down on Caffeine and Salt

Too much caffeine or sodium can interfere with calcium absorption and increase calcium loss through urine.
Limit coffee and carbonated drinks, and drink plenty of water throughout the day.

4️⃣ Quit Smoking

Smoking reduces blood flow to bones and delays healing after fractures.
Studies show that smokers are up to 50% more likely to develop osteoporosis than non-smokers.

5️⃣ Maintain a Healthy Weight

Excess body weight increases pressure on your knees and hips,
while being underweight can reduce bone density.
Aim for a balanced weight through healthy eating and regular movement.

6️⃣ Schedule a Bone Density Test

A DEXA scan helps detect early signs of bone loss before symptoms appear.
Your doctor can then recommend lifestyle adjustments or treatments to prevent progression.

🩻 Final Thoughts

Strong bones aren’t just for the young — they’re built through daily habits.
Start small, stay consistent, and consult your orthopedic specialist if you experience joint pain, back pain, or unexplained fractures.
Taking care of your bones today protects your mobility for the future.