With age, the chances of developing joint pain and osteoporosis increase for a large percentage of women, as they become more delicate and easy to break. Of course, osteoporosis is not an essential part of the natural aging process, but with a lack of basic nutrition and repeated pregnancy and breastfeeding, the bones lose a large percentage of calcium, becoming more fragile over time, especially as menopause approaches and its severe symptoms. The first step to maintaining and strengthening bone health is to obtain adequate doses of the necessary vitamins and nutrients, whether by following a healthy diet rich in diverse food sources, or by taking nutritional supplements after consulting a doctor. In this article, in Dalili Medical, we tell you the most important vitamins for strengthening bones after the age of forty.

**The importance of bone health**

 

Bones are more than just fixed structures; It is constantly undergoing processes of disintegration and rebuilding in a process known as regeneration. During childhood and adolescence, the rate of bone formation is higher than the rate of bone breakdown, which leads to increased bone density. As we age, this balance changes, and bone loss becomes more common, especially in postmenopausal women.

Maintaining bone health is crucial for several reasons:

 

1. **Preventing osteoporosis**: Osteoporosis is a condition that makes bones weak and brittle, which increases the risk of fractures. It is often called the "silent disease" because it progresses without symptoms until a fracture occurs.

2. **Reducing the risk of fractures**: Strong bones reduce the possibility of fractures, which contributes to reducing the risks associated with them, which may significantly affect the ability to move and quality of life, especially in the elderly.

3. **Support muscle function**: Bones work in cooperation with muscles to support the body and facilitate movement. Therefore, bone health is essential to maintaining mobility.

4. **Ensuring an active lifestyle throughout your life**: Maintaining healthy bones is key to staying active and independent as you age. Strong bones allow you to continue doing the activities you love, such as walking, jogging, and dancing.

**Vitamins to promote bone health after the age of forty**

 

**Calcium**
Calcium is considered one of the essential nutritional supplements that are recommended to be taken when facing the problem of osteoporosis. Doctors recommend that women receiving treatment for osteoporosis get adequate amounts of calcium. Even with calcium-rich foods, nutritional supplements can contribute to achieving the required dose. There are many types of calcium supplements available, but calcium carbonate is the most common and least expensive. The body needs about 500 milligrams of calcium daily, and it is preferable to take supplements with food to enhance its absorption.

**Vitamin D**
As with calcium, it is essential to get adequate amounts of vitamin D to treat osteoporosis, as this vitamin plays a vital role in absorbing calcium and building strong bones. However, vitamin D is not naturally available in many foods, but can be obtained from exposure to sunlight. Adults need about 800 to 1,000 IU of vitamin D daily.

**magnesium**
Magnesium is a mineral found naturally in many foods such as whole-grain bread, dark green leafy vegetables, and nuts. Magnesium and calcium work together to maintain bone strength. The recommended daily dose of magnesium ranges from 300 to 500 milligrams, and magnesium is often added to a variety of daily supplements.

**Vitamin K**
Vitamin K is considered an essential vitamin that works in an integrated manner with calcium to promote bone health. You should not take large doses exceeding the recommended amount of vitamin K, which is 150 micrograms per day. Taking vitamin K may interfere with some medications that affect blood flow, so it is best to consult a doctor to determine the appropriate dose.

**The most important vitamins recommended after the age of forty**
- Vitamin D
- Vitamin C
- Vitamin B6
- Vitamin B12

**The most important minerals and nutritional supplements recommended after the age of forty**
-Calcium
- Potassium
-Boron
- Magnesium
- Zinc
- Omega 3
- Collagen

**What is the drink that promotes bone health?**

Milk is considered one of the most prominent drinks that contribute to strengthening bones thanks to it containing a high percentage of calcium. Milk is followed in importance by various types of vegetable juice, in addition to grapefruit juice.

**What food promotes bone health?**

 

A variety of foods contribute to strengthening bones, such as dairy products, nuts, dark leafy vegetables, fatty fish, and avocados, as these foods contain good amounts of calcium and protein.

**What fruits are beneficial for bones?**

 

Adding fruits to your daily diet can reduce the risk of many bone problems, such as osteoporosis and osteoporosis. So, it is recommended to include fruits such as figs, bananas, avocados, dried fruits, oranges, and plums in your daily diet.

**What vegetables promote bone health?**

 

Vegetables are considered one of the basic foods that should be included in daily meals, especially for children, as they contribute to building healthy bones and provide many minerals to the body. Among the vegetables most beneficial for bone density are spinach, parsley, watercress, and sweet potatoes.

**Are dates good for bones?**

 

Dates help provide the body with calcium, which is an essential element in building healthy bones and increasing their density and strength.

**Do eggs promote bone health?**

 

Vitamin D is considered one of the A vitaminsIt is necessary for the formation of healthy and strong bones, and is found in large quantities in eggs, as one egg contains about 41 international units of vitamin D.

**Does fenugreek strengthen bones?**

 

Fenugreek has many health benefits, including containing calcium, which is an essential element for building strong bones that resist fragility and softening. It also provides women with doses of female hormones that help reduce the effects of menopause, in addition to containing substances that fight inflammation and rheumatic diseases.
**Does honey strengthen bones?**

 

Yes, honey enhances bone health because it contains elements that help in effectively absorbing calcium within the body, and it also contributes significantly to its transfer to the bones.

**Does salt strengthen bones?**

 

Despite the harm that salt may cause, consuming moderate amounts of it or including it in the daily diet can help maintain bone density and regulate blood circulation.

**Does drinking water strengthen bones?**

 

Water is considered one of the essential elements that the body cannot do without, as it plays a major role in improving the metabolism and helps the body benefit from all minerals and vitamins, especially since some vitamins need to dissolve in water to be absorbed. Water also contributes to maintaining a healthy weight, which reduces pressure on bones and helps maintain bone mass, which reduces the risk of diseases such as osteoporosis.

**What herbs strengthen bones?**

 

There are many natural herbs that promote bone health and density, including:

- **Soy:** It contains estrogen-like compounds that help maintain bone density and protect it from mass loss.
- **Red clover herb:** It contains natural substances that contribute to building healthy bones and protecting them from corrosion.
- **Horsetail herb:** It plays an important role in strengthening bones and increasing their density thanks to it containing high percentages of silica.
**How ​​can I know the strength of my bones?**

 

You can find out your bone strength through a bone density test, which doctors recommend to measure bone mass and density, and determine the possibility of osteoporosis or fractures. This test relies on the use of X-rays and electromagnetic waves to detect the percentage of minerals, especially calcium, in the area being examined. The bones of the forearm, thigh, and spine are usually tested.

Bone density testing is usually done for postmenopausal women or over the age of 65, women with a bone mass of less than 45 kilograms, and men over the age of 70. The test is also recommended for people who have previously suffered bone fractures.

**Instructions for preparing for a bone density test:**

- Avoid taking any nutritional supplements containing calcium for at least a day before the test.
- Remove all metals that the person is wearing.
- Consult your doctor if you have recently had other radiological examinations.

**Bone density test results:**
The test results are interpreted according to the rate, and from it you can know what actions to take. The results are as follows:
- If the result is (-1) or more, this means that bone density is in the normal range.
- If the results are between (-1 to -2.5), this indicates a possible risk of osteoporosis.
- If the result is (-2.5) or less, this means that there is a greater chance of developing osteoporosis, and you should see a doctor as soon as possible.

**Tips for strengthening bones after the age of forty:**

 

1. **Exercise:** Women are advised to exercise for 30 to 40 minutes, three to four times a week, focusing on resistance exercises and weight lifting.

2. **Follow a healthy diet:** You should eat foods rich in calcium and protein, in addition to plenty of fruits and vegetables. It is also important to get adequate amounts of vitamin D through exposure to sunlight and taking supplements.

3. **Getting rid of unhealthy habits:** To protect bone health, you must stop smoking and reduce your intake of caffeine drinks. You must also maintain a healthy weight, as low-weight women are more susceptible to osteoporosis.

4. **Consult a doctor before menopause:** Upon reaching menopause, women should visit a doctor to evaluate bone health and fracture risk, and obtain the necessary treatment to prevent osteoporosis.
**Drinks to prevent osteoporosis after the age of forty**

1. **Fortified milk**
Milk is a traditional choice for promoting bone health, as dairy products are among the richest food sources of calcium, which is the essential mineral for building the skeleton.

2. **Milk kefir**
Some may find it difficult to consume milk or suffer from lactose intolerance, but there are alternatives available. A study conducted in 2021 recommended that people who cannot drink milk should rely on fermented dairy drinks to enhance bone health. Kefir made from whole milk also contains abundant amounts of vitamin K2, which is considered an important element for bone health. A 2015 study in osteoporosis patients showed that consuming kefir for six months was associated with increased bone density and hip bone mineral density.

3. **Green smoothies**
Dairy products are one of the main sources of calcium, but leafy vegetables are not far behind. Spinach and kale contain large amounts of calcium, and cabbage is an excellent choice for green smoothies.

4. **Grapefruit juice**
Grapefruit juice, a type of tropical citrus fruit, is known for its many health benefits. In addition to its skin and weight loss benefits, it also helps maintain strong, healthy bones.

5. **Fortified milk alternatives**
Although milk alternatives do not always contain all of the proteins found in dairy milkThey offer more than just nut-flavored water, as they can support bone health.

**How ​​do I strengthen my bones in a week?**

There are some tips that can be followed to enhance bone health, including:

- Increase calcium intake through milk, salmon, or nutritional supplements.
- Ensure the levels of vitamin D and vitamin C in the body to increase calcium absorption.
- Exercise regularly, such as running, jogging, or swimming.
- Avoid taking medications without consulting a doctor or pharmacist.
- Exposure to sunlight in the morning for up to 15 minutes daily, if possible.
- Move between standing and sitting to maintain bone and muscle flexibility.

**Tips for maintaining bone health:**

 

**Follow a balanced diet**

Nutrition plays an essential role in promoting bone health. It is important that your diet is rich in calcium, which is essential for strong bones. Dairy products, leafy greens, almonds, and calcium-fortified foods are excellent sources of this mineral. In addition, vitamin D is essential for calcium absorption, so ensure adequate exposure to sunlight and incorporate vitamin D-rich foods such as fatty fish and fortified grains into your diet.

**Performing weight-bearing exercises**

 

Regular physical activity, especially weight-bearing exercises, is essential for maintaining bone density. Activities such as walking, jogging, dancing, and weight lifting promote bone formation. The German Medical Center recommends moderate-intensity exercise for at least 150 minutes per week to support bone health.

**Avoid smoking and excessive alcohol consumption**

 

Smoking and excessive alcohol consumption negatively affect bone health. Smoking reduces bone density and hinders the body's ability to absorb calcium. Excessive alcohol intake can also lead to bone loss. So, quitting smoking and reducing alcohol consumption can contribute to maintaining bone health.

**Performing periodic checks**

 

Regular medical examinations help in early detection of bone health problems. A bone density test, also known as a DXA test, can evaluate your bone health, helping your healthcare provider make appropriate decisions about bone health care strategies.

**Manage medications and underlying health conditions**

 

Some medications and underlying medical conditions contribute to bone loss. It is important to discuss the medications you take and any health conditions you have with your health care provider, to determine if they are affecting your bone health. You may need to make adjustments to your treatment plan.

**Ensuring adequate intake of calcium**

 

Calcium is an essential element for bone health. If you are unable to meet your body's calcium needs through your diet, supplements may be recommended. However, you should consult your healthcare provider before starting to take any supplements to determine the appropriate dosage.

**Maintain a healthy body weight**

 

Improper weight can increase the risk of bone loss and fractures. It is essential to maintain a healthy weight through a balanced diet and regular physical activity. On the other hand, excess weight can negatively affect bone and joint health, so it is important to find an appropriate balance.

Maintaining healthy bones as you age is crucial to your overall health. By following the advice provided by the German Medical Center in Dubai, such as eating a balanced diet, doing exercises that include lifting weights, and avoiding harmful habits, you can take effective steps to keep your bones strong and healthy. Remember that taking care of your bones is important, and that a healthy lifestyle can make a big difference in your long-term bone health. So, be sure to apply these practices to ensure an active and vibrant life as you age.