By the time you reach 40, you’ve typically reached your peak bone mass, which means your bones have

reached their maximum strength and density1. However, after age 40, bone density can start to slowly decrease due to changes in the bone remodelling process2.

This loss can be more pronounced in women after menopause due to hormonal changes3.

To help maintain bone health after 40, consider these tips:

1. Ensure adequate calcium intake: Aim for 1,000 milligrams daily for most adults, and 1,200 milligrams for women over 50 and men over 704.
2. Get enough vitamin D: Aim for 600 to 800 international units (IUs) daily5.
3. Engage in weight-bearing exercises: Activities like walking, jogging, and weightlifting can help slow bone loss6.
4. Avoid smoking and limit alcohol consumption: Smoking can increase bone loss, and excessive alcohol can interfere with calcium absorption7.
5. Maintain a healthy diet: Include plenty of vegetables, protein, and omega-3 fatty acids in your diet8.