1. Roll With the Changes
Body metabolism may change at around 40 years of age. It may become easier to put on weight and more difficult to see small print. Hidden changes can take place in hormone levels and your ability to absorb or store nutrients. You can make your own changes that will address multiple health issues and help to stave off osteoporosis.
Use the changes in your body as motivation for taking a stronger interest in your diet. Doing so now can prevent problems down the road. Getting started later may mean facing problems first, such as a fracture due to osteoporosis. Add calcium to your diet via broccoli, salmon, almonds and dairy products until you reach and maintain optimum levels. These are 1,000 mg for men and premenopausal women. Pregnant or postmenopausal women need 1,500 mg per day. You can make up the difference with calcium supplements or fortified orange juice.
2. Change Your Routine
If your main form of exercise is low impact or you do not exercise at all, form a new routine to take you through your forties and into your fifties. Switch from cycling or swimming to higher-impact jogging, tennis or golf. Make a point to work out at least 3 days a week. Resistance training with weights or rubber banding should be added to keep joints and bones able to compete with the effects of gravity, sports activity and daily living. Although it may seem unlikely, placing moderate stress on the bones has been shown to keep them healthier longer.
3. Get a Bone Scan
Estrogen levels in women are linked to calcium use by the bones, and estrogen production changes swiftly as menopause begins. You may be at risk for calcium depletion in other ways, such as through smoking, excessive caffeine or alcohol consumption over time. Getting a bone scan in your late forties can let you know where you stand for risk of osteoporosis. Often, this bone disease is not detected until it is evidenced by a broken wrist, hip or vertebra. Bone density scans are painless and quick. They are usually covered by medical insurance.
