5 Ways for Seniors to Keep Their Bones Stronger
Let’s look at 5 simple ways to boost bone health.
Keeping bones as strong as possible is vitally important for seniors, as illnesses like osteoporosis tend to occur in many older people. There are a variety of things that seniors can do to keep their bones healthy. Let’s look at 5 simple ways to boost bone health.
Vitamins & Supplements
Sometimes, it’s difficult for seniors to get all of the vitamins and minerals they need from food alone. There are over the counter supplements available that can help strengthen bones such as Omega-3 fatty acids, Vitamin D and, of course, Calcium.
Because many older people take a variety of medications, it is important for them to check with their doctor before adding any vitamins or supplements to their daily routine as adverse reactions sometimes do occur.
Keeping Physically Active
Exercising is a great way to keep bones as healthy and strong as possible. Because seniors have varying levels of physical capabilities, it’s very important to choose activities that are appropriate.
Whether it be walking, yoga, light weight lifting, or mild arm and leg stretches, regular movement can help bones become denser and also keep muscles toned. If a senior is not sure what type of exercise is best for them, they can seek guidance from their physician or a physical therapist.
Maintaining a Healthy Diet
For so many reasons, it is crucial that seniors eat a balanced and healthy diet each day. With respect to bone health, there are many foods that can help build strength. Bone friendly food options include cereal and milk, yogurt, soy products, eggs, cheese, broccoli, and fish.
These types of foods are high in Calcium, which is the foundation of good bone health. Maintaining an adequate amount of Calcium can help prevent osteoporosis, which leads to bones becoming become brittle and weak.
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Optimize the Absorption of Calcium
In addition to getting an adequate amount of Calcium from food or supplements, seniors must also do all they can to ensure that their bodies actually absorb as much of it as possible. Vitamin D plays a critical role in the body’s ability to absorb Calcium. In fact, without it, Calcium absorption is reduced by as much as 85%.
There are a number of foods that are rich in Vitamin D, such as cod liver oil, fortified orange juice, dairy products, tuna fish, and salmon. Sitting in the sun for about 20 minutes per day can also help increase the amount of Vitamin D in the system. This is why it is often referred to as the “Sunshine Vitamin.”
Limit Sodium & Caffeine Use
Reducing the amount of salt (sodium) that a person takes in has been proven to be beneficial in the area of bone health. Foods high in salt have been shown to inhibit the body’s ability to absorb Calcium.
Similarly, beverages that contain excessive amounts of caffeine can also reduce Calcium absorption levels.
Frontier Management is Here to Help
The mission of Frontier Management is to help seniors live healthy lives and enjoy their later years to the fullest. Because bone health plays such an important role in overall wellness, older people should do all they can to keep them strong.
If you would like to learn more about our services, we cordially invite you to visit one of our beautiful communities, take a tour and visit with our friendly staff.