Prevent Osteoporosis in Your 40s: Fight Back Against Bone Loss

Over 40? Your bones are probably weakening by 1% every year.

Here's the alarming effects and 5 things you can do to fight back! 👇 pic.twitter.com/sBK1taqesm

— Rob - Nothing Barred Fitness (@Rob_NBF) June 9, 2023

If you're over 40, you're likely losing 1% of your bone density each year.

This will cause:

- Frailty
- Disability
- Weakness
- Loss of height
- Poor quality of life
- Back and neck pain
- Increased risk of falls
- Increased risk of early death

Here's 5 ways to prevent it!👇

— Rob - Nothing Barred Fitness (@Rob_NBF) June 9, 2023

With osteoporosis, the tiny holes or "pores" in your bones become bigger, causing the bones to lose strength and density.

If you have osteoporosis you are at a high risk of fractures and broken bones whilst doing mundane activities such as walking.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 9, 2023

The early stages of osteoporosis don't have any symptoms or warning signs - so it may have already begun.

Some of the earlier symptoms are receding gums, weakened grip strength and brittle nails.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 9, 2023

The older you are, the more likely you are to develop osteoporosis as bone is broken down faster than your body is able to replace it.

Certain lifestyle factors may speed this process up.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 9, 2023

1. Avoid smoking

Smoking is a confirmed risk factor for osteoporosis, with studies showing a correlation between tobacco use and lower bone density.

Even second hand smoke adversely impacts bone density.https://t.co/7hIUef6Bri

— Rob - Nothing Barred Fitness (@Rob_NBF) June 9, 2023

2. Exercise

Exercise, in particular LOAD BEARING exercise has been shown to improve bone density.https://t.co/60tSxDnv6t

— Rob - Nothing Barred Fitness (@Rob_NBF) June 9, 2023

3. Improve your diet

People with diets low in:

- Calcium
- Vitamin D
- Protein
- Magnesium
- Vitamin K

Are more likely to suffer bone density loss as they age.

Make sure you're eating:

- Dairy
- Eggs
- Fatty fish
- Meat
- Seeds
- Nuts
- Avocados
- Legumes

— Rob - Nothing Barred Fitness (@Rob_NBF) June 9, 2023

4. Get sunlight on your skin

Vitamin D deficiency is a huge risk factor for osteoporosis and osteopenia.

If you live somewhere where the sun disappears for half the year, you may be deficient.

All you need is 10 minutes of sun exposure per day.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 9, 2023

5. Supplement where needed

Vitamin D supplementation is obvious if the previous tweet applies to you.

But you should also supplement vitamin K so your body can actually make use of the vitamin D it's getting.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 9, 2023

5 ways to avoid losing 1% of your bone density per year:

- Strength train
- Stop smoking
- Improve your diet
- Get sun on your skin
- Supplement

— Rob - Nothing Barred Fitness (@Rob_NBF) June 9, 2023

Just 60 minutes strenth training per week could make ALL the difference to your future health and quality of life, preventing:

- Muscle loss
- Bone density loss
- Obesity
- Avoidable diseases

Here's the minimal program I recommend:https://t.co/jAlDkEfE9B

— Rob - Nothing Barred Fitness (@Rob_NBF) June 9, 2023

If you found this thread useful, retweet the first tweet to potentially save someone's life!https://t.co/Y67qm249KA

— Rob - Nothing Barred Fitness (@Rob_NBF) June 9, 2023