Why Should Men Over 40 Start Caring About Bone Health?
40 isn’t just a number but the beginning of a new chapter, or an era in life. Usually, you become more responsible and mature from this decade of your life. But often, with maturity comes aging. And it isn’t just the heart or organs of your body that age but your bones as well. After 40, your skeleton requires more love than ever. It is because the structure has carried you for decades. Now, it should also be able to do in your life’s journey hereon!
If you are someone who has recently crossed 40 or is about to do it soon, you must not ignore bone health. But why is it so and what should you do to keep your bones healthy? Let’s discuss these crucial aspects in this blog.
Reducing Bone Health – The Silent Struggle
Women experience an acute drop in estrogen levels at menopause – a condition that is notorious for impacting bone density. But men experience a slow decline in testosterone.
By 65-70, men lose nearly the same amount of bone mass as women do. The impact is more or less the same – minus the warning signs in the case of men.
Bone loss affects men as much as women, making them vulnerable to fractures (particularly spine and hip), delayed bone loss diagnosis (since routine checkups are not as frequent in men as they are in women), prolonged recovery due to declining bone strength and affected mobility and independence in the older years.
Now, why does this happen? You may already know a reason or two. But let’s look at some potential and commonly found reasons for declining bone health after 40.
Why Bone Health Drops After 40?
Age is just half the story when it comes to bone health. You can attribute declining bone mass, strength, and health to various other factors, including but not limited to;
- Sedentary Lifestyle
Most of them stay glued to their desk for 15-16 hours a day. As a result, they spend more time being sedentary and moving much less, reducing the use of bones.
Bones thrive on use. Hence, if you don’t move adequately, your bones don’t receive the stimulus to stay strong. As a result, over a while, your bones begin losing health.
- Lower Testosterone
Testosterone levels usually decline with age – a condition sometimes referred to as andropause. It can impact bone mineral density.
- Unhealthy Diet
What you eat also matters and it does so in every age. Diets low in vitamin D, calcium, and various other bone-supporting nutrients create a conducive environment for bone loss.
- Smoking and Over-Consumption of Alcohol
Smoking has multiple side effects. Weakening bones is one of them! On the other hand, more than two alcoholic drinks a day can make you more susceptible to osteoporosis.
Smoking and excessive alcohol also impact the bone formation process and impair your body’s ability to absorb bone-friendly nutrients.
- Underlying Conditions
Medical conditions like diabetes, kidney or liver disease, inflammatory bowel disease, or thyroid disorders can also contribute to bone loss. Similarly, prolonged use of medications like glucocorticoid steroids can cause your bones to decline more rapidly than normal.
Now, let’s look at some measures through which you can keep your bones healthy, strong, and active.
6 Ways to Gain Stronger Bones!
Some amount of bone loss is inevitable with age. However, 40 is too early for a significant bone loss. So, let’s look at some practices or measures that can help you strengthen your bones and keep them healthy for a long time.
- Keep Your Bones Active
Maintain some level of activity through regular walks. However, don’t limit yourself to it. Engage in resistance training and weight-bearing exercises to maintain bone strength, and bone density and stimulate their growth.
- Watch Your Diet
Eat what matters to your bones because a lot depends on your diet. While specific diet requirements may vary with the condition, generally speaking, calcium-rich foodstuffs like leafy greens, fortified plant milk, cheese, yogurt, and certain fish types can help.
- Do a Hormonal Check
Hormonal changes can silently foster bone health loss. So, see your doctor for your testosterone levels if you are experiencing fatigue, mood swings, or low libido.
- Lifestyle Adjustments
Quit smoking if you do. Your body, including your bones, will thank you in the long run. Further, limit alcohol consumption (ask your doctor how much is OK for you based on your specific condition). Besides, maintain a healthy weight to avoid undue stress on your bones. Additionally, schedule a bone test regularly. A DEXA scan can tell you where you stand.
- Stress Management
Chronic stress can impact bone density, weakening them and increasing the risk of fractures. This is where stress management can play a role. You can incorporate some stress-reduction techniques like improving sleep quality, taking adequate rest, regular exercises, and meditation under expert supervision to control stress levels.
Need a more specific piece of advice on maintaining bone health after 40? Whether you’ve crossed 40 or not, consult us to get a personalized and comprehensive bone health program. Call us at +91 – 20 – 24261530 to book an appointment.
