Maintain Strong Bones After Age 40

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Get Enough Calcium

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Vitamin D Intake

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Avoid Smoking

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Consume Bone-Boosting Foods

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Strengthen Muscles

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Get Enough Sleep

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Bone Density Test

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Hydration

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Maintain Strong Bones After Age 40

Get Enough Calcium

Aim for 1,000–1,200 mg of calcium daily through dairy, greens, or fortified foods.

Vitamin D Intake

Ensure adequate vitamin D (600–800 IU/day) from sunlight or supplements for calcium absorption.

Avoid Smoking

Smoking weakens bones and increases fracture risk, so quit for bone health.

Consume Bone-Boosting Foods

Include magnesium, potassium, and omega-3-rich foods like nuts, seeds, and fish.

Strengthen Muscles

Incorporate resistance exercises like weight lifting or yoga to build muscle strength.

Get Enough Sleep

Getting quality sleep helps repair, rebuild, and promote overall bone growth.

Bone Density Test

After 40, get bone density tests to check osteoporosis and adjust lifestyle.

Hydration

Drink plenty of water to support fluid balance and nutrient absorption for bones.