By Dr. Mahesh MN | Senior Orthopaedic & Joint Replacement Surgeon | Sathya Sai Orthopaedic & Multispeciality Hospital, Bangalore
As we cross the age of 40, our bone density gradually begins to decline — especially for women entering perimenopause or menopause. Without proper care, this can lead to conditions such as osteoporosis, fractures, and chronic joint pain. The good news? It’s never too late to build better bone health.
Here are the top 10 habits to keep your bones strong and resilient after 40:
1. Prioritize Calcium-Rich Foods
Calcium is the foundational mineral for bone strength. Include foods like milk, curd, paneer, ragi, sesame seeds, tofu, and green leafy vegetables in your daily meals.
2. Get Enough Vitamin D
Without Vitamin D, your body cannot absorb calcium efficiently. Sunlight is the best natural source — aim for 15–20 minutes of morning sun exposure daily. You can also include fortified foods, eggs, and fish or consult a doctor for supplements.
3. Stay Physically Active
Weight-bearing exercises like walking, stair climbing, yoga, and resistance training help maintain bone density. Regular movement also improves balance, reducing fall risk.
4. Limit Caffeine & Carbonated Drinks
Excessive caffeine or cola intake may reduce calcium absorption. Try to limit coffee to 1–2 cups a day, and opt for fresh juices or buttermilk instead of soft drinks.
5. Avoid Smoking and Excess Alcohol
Tobacco and alcohol directly weaken bone structure. Quitting smoking and moderating alcohol can significantly reduce your risk of fractures and osteoporosis.
6. Get Your Bone Density Checked
After 40, especially if you have a family history of fractures or osteoporosis, get a DEXA scan (Bone Mineral Density Test). Early detection means timely prevention.
7. Maintain a Healthy Weight
Being overweight puts stress on your joints, while being underweight reduces bone mass. Aim for a balanced BMI and avoid crash diets that may deprive your body of essential nutrients.
8. Incorporate Strength Training
Muscle-building exercises support your skeletal system. Use light weights or resistance bands, especially for legs, hips, and back — the areas most vulnerable to fractures.
9. Be Fall-Safe at Home
Install anti-slip mats, night lights, and sturdy railings if needed. After 40, falls become a major cause of fractures. Prevention starts with creating a safe environment.
10. Regular Orthopaedic Check-Ups
Don’t wait for pain to strike. Visit an orthopaedic specialist for routine assessments, especially if you have bone aches, mobility issues, or have undergone joint surgeries before.
Final Thoughts
Bone health is not just about aging — it’s about active living. With small daily steps, you can stay mobile, independent, and pain-free for years to come.
If you’re over 40 and concerned about your bone health, consult with us at Sathya Sai Orthopaedic & Multispeciality Hospital — one of the best orthopaedic hospitals in Bangalore. We offer expert guidance, bone scans, and customized wellness plans.
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