How to Build Strong Bones
One of the issues that many aging adults face is osteoporosis. As you age, your bones become more brittle and fragile which increases your risk of experiencing a fracture. In addition to this, senior citizens’ bones become less dense. Less dense bones are another risk factor for injury and disability. Luckily, there are several things you can do to keep your bones strong and protect them from breaks and injuries.
Being proactive in protecting your bones involves eating a healthy diet, exercising regularly and taking supplements. Doing these things will minimize the risk of osteoporosis and allow you to keep doing the activities that you enjoy.
Calcium – Calcium is one of the key nutrients needed for healthy, strong bones. Many people think that the only way to get calcium is through dairy products like milk, cheese and yogurt; however, dark green leafy vegetables like kale and broccoli also contain calcium. Finally, there are many products on the market that have calcium added to them, including orange juice and cereals.
Dark Leafy Greens – Dark leafy green vegetables are filled with several bone building nutrients including calcium, potassium and vitamin K. Vitamin K helps the body utilize calcium and form bones. Adding Brussels sprouts, kale and broccoli to your diet each day can help improve your bones and help prevent osteoporosis.
Spend Time in the Sun – Get outdoors and enjoy some sunlight. Sunlight helps to improve your mood and provides you with natural vitamin D. Vitamin D is used by the body to absorb calcium. Although you can take a vitamin D supplement, the best way to get active vitamin D is to spend time outdoors. To maximize the absorption rate of vitamin D when being outdoors, avoid using sunscreen until your skin begins to turn a light pink.
Regular Exercise – Regular exercise helps to reduce bone loss and strengthen your bones. In addition to this, exercise increases muscle mass which helps to support coordination and balance, which can minimize the risk of fractures. Adding weight-bearing exercises like lifting weights, dancing, jogging and walking. In addition to this, swimming, riding a bike, climbing stairs and yoga are also effective. Check out your local gym or recreation center to see if they offer classes geared specifically towards senior citizens.
Talk with Your Doctor – If you are worried that you are at risk of developing osteoporosis, talk with your doctor. Your doctor will help you determine if you have any nutritional deficiencies. There are many dietary changes that you can make and supplements that you can take to strengthen your bones. In addition to this, discuss if you are healthy enough to begin physical activity. Your doctor may make recommendations on modifications that you need to do to protect your bones.
Eat a Well-Balanced Diet – Eating processed foods is bad for you. these foods strip away your nutrients. Instead, opt for whole foods that include lean proteins, healthy fats and fresh vegetables and fruits. If you have an in-home caregiver, talk with them about creating a healthy menu that includes fresh fruits and vegetables. This, along with regular exercise and vitamin and mineral supplementation can help keep your bones healthy and strong.
Caregivers are wonderful and can help keep you healthy, safe and strong as you age. They provide you with assistance and support that you need to remain in your home. Contact Always Best Care Senior Services at (847) 730-5930 for your free consultation.