You can’t control muscle and bone decline once you reach 40 (and even earlier), especially if you live a sedentary lifestyle and lack the proper nourishment. In addition, once you reach menopause, certain sex hormones that play a significant role in bone and muscle development, like estrogen and testosterone, naturally drop. 

Would you like to wait for when you depend on someone to help you get up from the chair before you take action? 

Here are the controllable lifestyle strategies for muscle and bone health that you can apply right now to feel at your best.

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1. Early prevention is the most effective strategy for preventing bone and muscle loss

Blood tests for bone health can be requested, including those for calcium, vitamin D, and other minerals and hormones. 

If you are prone to osteoporosis (due to family history, a small body frame, or older age), consider requesting a DEXA scan (a bone density test that measures the minerals present in your bones). I lift weights daily and practice habits to nourish my bones and muscles, but I still had a DEXA scan earlier this year for the first time to assess my bone health and establish a baseline (was glad to get great results for my age).

For optimal muscle health, have your body composition checked to determine if your body fat percentage is within a normal range—ideally, a body fat of below 30 % for women and below 25% for men. High body fat usually indicates lower lean (muscle and bone) mass. 

 

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2. Lift weights to build and strengthen muscles and bones while you still can

Strong bones and muscles resulting from resistance training will enhance your quality of life. Muscle contraction resulting from physical activity produces stress on the bone, leading to improved bone density and strength.

Select a resistance training program that can be sustained in the long term. At least twice a week, perform full-body, compound workouts that incorporate progressive overload, allowing your bones and muscles to respond effectively to the stimulus (weights). Studies show that targeting 10 to 20 sets of exercises per major muscle group per week, combined with sufficient rest and proper nutrition, is effective in stimulating muscle growth. 

As you age, it’s essential to focus on pulling motions to counteract the daily flexion activities that can lead to excessive bending of the spine, such as sitting for extended periods. Open your chest to work on your back, such as dumbbell rows, pull-ups (assisted), lat pull-downs, or any strength workout that requires you to pull and squeeze your shoulder blades.

3. Engage in weight-bearing cardio activities that put a load on your bones

Non-weight-bearing exercises (cycling, swimming, rowing) are great for cardiorespiratory fitness. But to improve bone density, you need to engage in safe weight-bearing activities (working your bones against gravity) that match your fitness level and current physical condition, such as running, plyometrics (squat jumps, burpees, box jumps), racquet sports (pickleball, paddle, tennis, squash, and badminton), and home workouts (jumping jacks and jumping rope).  

Low-impact dancing and walking are safer options for individuals who cannot engage in jumping and many bouncing motions due to health issues. 

READ: Your ultimate guide to correcting weight loss mistakes

 

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4. Be mindful of your protein intake while maintaining a balanced diet

Optimal protein consumption is beneficial for muscle and bone health. The recommended amount of protein for active individuals in midlife is between 1.2 and 1.6 grams (and possibly up to 2) per kilogram of body weight per day. If you are a 120-pound (54.5 kg) active female, you need 65 to 87 grams of protein per day. You can achieve this by distributing protein requirements in 3 to 4 meals a day with 20 to 30 grams of protein per meal.  

What does a 20-gram protein intake per meal look like?

• 2 medium eggs with one whole grain bread and 1-ounce cheese (thumb size)
• 1/2 cup plain Greek yogurt (check nutrition label) with 1 tbsp chia seeds and 1 tbsp nuts
• 70  grams of chicken breast, lean beef, salmon, and tuna
• 1 scoop plant-based protein powder
• 50 grams or 1/3 cup of nuts
  

5. Focus on your gut health

Even if you are consuming adequate amounts of protein, if your gut is inflamed, then nutrient absorption declines, and the immune system becomes negatively affected. 

Nourish your gut to maintain optimal health by consuming the balance mentioned above, plus magnesium, calcium, zinc, potassium, and phosphorus. Include probiotic-fermented foods, such as yogurt, kimchi, and kombucha, as well as prebiotic-rich foods like garlic, onion, asparagus, oats, and bananas in your diet. Additionally, consider incorporating Omega-3-rich foods, such as salmon and flaxseed, into your diet. 

6. Prioritize quality sleep and stress management

Deep or non-REM 3 is the sleep stage during which your immune system strengthens, and your tissues, bones, and muscles grow and repair. As you become older, this part of the sleep cycle shortens because you produce less growth hormones (for muscle and bone repair and growth) and melatonin (for sleep cycle regulation). 

A 2019 study published in the Journal of Bone and Mineral Research, which focused on 11,084 postmenopausal women, shows that sleeping five hours or less per night is associated with developing osteoporosis and having lower bone density at four sites: whole body, neck, hip and spine, compared to women who slept for 7 hours.

Email the author at [email protected] or follow/message her on Instagram @mitchfelipemendoza