{"id":3218,"date":"2020-08-20T01:00:55","date_gmt":"2020-08-20T01:00:55","guid":{"rendered":"https:\/\/www.fitmotherproject.com\/?p=3218"},"modified":"2020-09-04T02:22:19","modified_gmt":"2020-09-04T02:22:19","slug":"bone-density-and-muscle-mass","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/bone-density-and-muscle-mass\/","title":{"rendered":"Optimizing Bone Density and Muscle Mass After 40"},"content":{"rendered":"

Maximizing bone density and muscle mass after 40 might be more important than you think to optimize overall health and wellness.<\/p>\n

Sufficient bone density and muscle mass are important at any age, but especially in women over 40. <\/strong><\/p>\n

Maintaining strong bones and muscles after 40 and beyond lowers your risk of breaking a bone or sustaining muscle tears and other injuries.<\/p>\n

It helps you maintain optimal musculoskeletal function in older adulthood.<\/p>\n

Follow a few tips and tricks to ensure you achieve maximum bone density and muscle mass at any age.<\/p>\n

Women have unique health risks and needs. Check out our comprehensive health checklist for women over 40<\/a>!<\/em><\/h3>\n

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mother \rPROGRAM (FM30X)<\/h2> \r\r

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18 Ways to Optimize Bone Density and Muscle Mass After 40<\/h2>\n

1. Consume Calcium<\/strong><\/h3>\n

Calcium is an essential nutrient that's crucial for maintaining optimal bone density and muscle mass.<\/p>\n

It's an important component of bones and necessary for proper muscle contraction and nerve functioning.<\/p>\n

Calcium even contributes to strong teeth.<\/p>\n

It's important to consume plenty of calcium in your diet at every age, especially in the younger years when your body efficiently builds bone density and muscle mass.<\/p>\n

Maintaining a high calcium intake after 40 and into older adulthood helps prevent or reduce the loss of bone density and muscle mass associated with aging.<\/p>\n

Calcium recommended dietary allowances (RDAs<\/a>) are 1,000 milligrams daily for women ages 19-50, and 1,200 milligrams per day for women over 50.<\/strong><\/p>\n

If you take a multivitamin supplement, make sure it contains calcium in sufficient amounts.<\/p>\n

You can obtain calcium from eating the following calcium-rich foods<\/a>:<\/p>\n