Tips for Keeping Bones Strong as You Age
It's natural for our bones to become thinner and weaker as we age. However, taking proactive steps to maintain and improve bone health can significantly reduce our risk of falls and bone diseases like osteoporosis. The best part is that there are many simple changes we can make to our lifestyle to promote strong and healthy bones.
Ways to Maintain Senior Bone Health
If you’re concerned about losing bone mass, you can take several simple precautions. For instance, incorporating weight-bearing exercises like walking, dancing, or weightlifting into your daily routine can help strengthen bones and improve balance. Eating a balanced diet rich in calcium, vitamin D, and other bone-boosting nutrients can also make a big difference in keeping bones healthy and strong. Here are some additional tips for preserving your precious bone health for years to come.
Increase Your Calcium and Vitamin D
Two essential minerals for preventing bone loss are calcium and vitamin D. A diet low in calcium contributes to diminished bone density, premature bone loss, and heightened risk of fractures. For a calcium boost, try eating foods like cheese, almonds, broccoli, and tofu. Your body needs adequate vitamin D for calcium to be absorbed appropriately. Vitamin D is found in oily fish like tuna, salmon, mushrooms, eggs, and fortified cereals and breads. You can also take supplements for an added boost.
Engage in Moderate-Intensity Exercise
Inactive people are much more likely to lose muscle and bone strength, so seniors should aim for the recommended 150 minutes of moderate-intensity exercise a week. Workouts don’t have to be strenuous- even going for a walk around the block, playing tennis with a friend, or pushing the lawn mower around your yard make a difference.
Review Your Prescriptions
Certain medications can damage your bones and increase your risk of osteoporosis over time. Additionally, they can make you sleepy or dizzy, which may raise your odds of falling and breaking a bone or injuring yourself. Have a conversation with your medical provider about these possible side effects.
Don’t Smoke and Limit Alcohol
Research suggests that smoking and consuming more than one alcoholic beverage per week can increase the risk of osteoporosis. This risk is higher for females, so women should be cautious when it comes to drinking.
Increase Your Protein Intake
Did you know insufficient protein can decrease your ability to absorb vitamin D and even cause your bones to break down faster? Add healthy protein sources, such as lean meats, fish, eggs, and beans, to your diet to combat these issues.
Visiting Angels Helps Support Senior Health
By taking these steps, we can reduce our risk of falls and bone damage and enjoy the many benefits of staying active and healthy as we age. With a little effort and attention, we can maintain our independence and continue enjoying most of the activities we love for years.
At Visiting Angels Loveland, the health and safety of seniors are of the utmost importance to us. With flexible care options, including our Fall Prevention Program, you can rest assured that your senior loved one is being carefully tended to by our experienced caregivers.
For more information about our in-home care programs, please contact us via our contact form or give us a call at 970-292-5668.