Taking Steps to Build Stronger Bones
A problem that many people face as they get older is osteoporosis. Bones become more fragile and brittle making them more susceptible to fractures. It is also common for seniors’ bones to become less dense as they age, which also contributes to risk of injury or disability. The good news is, there are many steps you can take to protect your bones and keep them strong as you age.
From diet to exercise to supplements, you can be proactive in building healthier bones that allow you to stay active and continue doing the things you love with less risk of bone loss or osteoporosis.
Get plenty of calcium: Calcium is a key nutrient for strong, healthy bones. One of the main sources of calcium is through dairy products such as milk, yogurt, or cheese, but foods such as broccoli or leafy greens have calcium too. You can also look for products that are calcium-fortified, meaning calcium has been added.
Eat dark leafy greens: In addition to providing calcium, dark green vegetables are also a good sources of vitamin K and potassium. Vitamin K helps to regulate calcium and bone formation. Try adding broccoli, kale, or Brussels sprouts to your daily menu. Even just one serving a day can make a difference.
Spend time outside: Get out and enjoy the sunshine. Not only can it boost your mood, it also provides a natural source of vitamin D. Vitamin D is needed by the body to properly absorb calcium. You can take supplements, but a little time spent outdoors going on a walk, sitting and reading, or working around the yard can help your body to naturally produce the vitamin D it needs.
Exercise regularly: Regular exercise can help to strengthen your bones and reduce bone loss. It also supports better balance and coordination to prevent falls that can lead to broken bones. Try incorporating some weight-bearing exercises such as walking, jogging, dancing, or weight lifting. Yoga, bike riding, stair climbing, and swimming can be effective too. Many gyms or rec centers offer classes specifically geared toward seniors to help you exercise more safely and effectively.
Talk to your doctor: If you are concerned that you’re not getting enough vitamins and nutrients, talk to your doctor about changes you can make to your diet or whether taking supplements could be beneficial. Also discuss any exercise routines or activities before you start so you can ensure that they are safe. You may need to make modifications depending on your current bone health or any existing conditions.
Eating a well-balanced diet of fresh foods – processed foods are often stripped of natural nutrients – and engaging in regular exercise can go a long way in protecting and strengthening your bones. If you’re receiving senior care in DuPage, an in-home caregiver can be a wonderful support in helping you to create a menu and shopping list, escorting you to the store, and assisting with preparing meals. They can also be great companionship for walks and help to schedule exercise classes or other activities.
A caregiver can make you feel more confident in safely aging in place by providing the support and assistance you need to thrive. Make your well-being a priority by contacting Always Best Care Senior Services today to schedule a free consultation and find out how you could benefit from in-home care.