My last few articles have looked at how to maintain and build optimal health after 40. In this post I’m going to look at bone and joint health – along with maintaining muscle mass, both are incredibly important if we want to stay physically strong and flexible as we age.
Natural Ways to Strengthen Bones and Joints After 40
Building healthy bones peaks at around the age of 30 – minerals are absorbed into our bones throughout childhood, adolescence, and early adulthood. If sufficient bone mass is not developed during this period, or if bone loss occurs later in life, the risk of developing fragile, easily broken bones increases.
A good way to assess your bone health is by having your bone density checked. A simple and painless test called a DEXA scan is widely available in the UK and can help identify any risks of osteoporosis or low bone density early on. Speak to your healthcare provider to see if a bone density check is right for you.
Getting the right nutrients
The good news is that various nutritional choices and lifestyle habits can support strong bone development and help preserve bone health as you age. As we move through our 40s, the natural ageing processes can impact our strength, flexibility, and mobility as we slowly begin to lose bone mass. This can increase after menopause, yet by eating the right nutrient-rich foods, and taking the right exercise, we can support bone density and joint flexibility which can help us maintain an active, vibrant life.
Calcium and Vitamin D Intake
Calcium-rich foods, combined with regular sunlight exposure or Vitamin D supplementation, provide the foundation for bone density. Choose dairy, milk, cheese and yoghurt, green leafy veg such as broccoli, kale and cabbage, also squash and parley, nuts, fish such as salmon, sardines, tofu and soya beans. Get plenty of sunlight or take a vitamin D supplement.
Add Magnesium for Bone and Muscle Support
Foods like leafy greens, nuts, and seeds are rich in magnesium, which plays a key role in bone density and muscle relaxation. Other ways of increasing our magnesium intake are through supplements, oils to rub on the skin or soaking in an Epsom salt bath.
Incorporate Omega-3s for Joint Flexibility
Omega-3 fatty acids, found in foods like salmon, walnuts, chia and flax seeds help reduce inflammation in joints, promoting flexibility.
Include Collagen and Vitamin C
Collagen, the primary protein in bones, is rich in the amino acids glycine, proline, and lysine, which play a crucial role in building bone, muscle, ligaments, and other tissues.
Taking a collagen supplement can support cartilage, while Vitamin C from foods like citrus fruits aids collagen synthesis, protecting joints from wear. Collagen hydrolysate, often referred to as gelatine, is derived from animal bones and has long been used to alleviate joint pain.
Incorporate Potassium and Phosphorus
Foods like bananas and protein sources provide potassium and phosphorus, essential minerals for bone strength and function.
Exercise for strength
Engage in Weight-Bearing Exercise
Activities such as walking, resistance training, and body-weight exercises promote bone formation and joint stability. Short bursts of exercise and working with weights are particularly good for muscles, bones, weight loss and body image.
Maintain a Healthy Weight
It’s important to maintain a healthy weight as we get older, this helps alleviate pressure on joints, especially in areas like the knees and hips, helping to prevent joint degeneration.
Practice Stretching and Low-Impact Movement
As we get older our muscle mass naturally decreases, which slows down our metabolism. The best way to keep bones strong is to do both weight-bearing impact and muscle-strengthening exercises. Short bursts of activity are ideal for bones. Gentle exercises like yoga and tai chi improve flexibility and reduce stiffness, making joints more resilient to strain.
Stay Hydrated
Hydration supports cartilage health, maintaining lubrication in joints and reducing friction during movement. Aim to drink plenty of water throughout your day for overall health.
Consult Before Supplementing
Sometimes diet alone is not enough and you may have to opt for supplements as well. It’s important to get advice from a nutritional therapist, who can advise you on the appropriate supplements, such as magnesium or calcium, tailored to your individual needs.
Avoid mineral-depleting foods
Equally important, are the foods and drinks to avoid which can harm bone health. Salty snacks, sugary sodas and caffeine, for example, can interfere with calcium absorption, lower bone mineral density, and negatively impact overall bone strength. Avoid foods high in sugar, salt or anything overly processed. Replace caffeine and fizzy drinks with herbal teas, green teas or kombucha which have additional benefits for the body.
Strengthening Bones & Joints Naturally: Conclusion
As you can see, getting older doesn’t have to mean sacrificing mobility or strength. By eating a fresh, balanced diet and nourishing your body with the essential nutrients, incorporating strength-building and supportive movement, and seeking professional guidance when considering supplements, you can maintain healthy bones and flexible joints well into older age.
If you want to develop a personalised plan for stronger bones and joints, reach out to a nutritional therapist or health coach like myself, to create a strategy that supports your goals and lifestyle. Let’s build a foundation for lifelong vitality and resilience together.