Bone strength can be a difficult part of the body to manage, especially during one’s retirement years. Unfortunately, maintaining bone strength is a challenge for many in their mature years, with one in three women and one in five men over 50 years of age experiencing osteoporotic fractures in their lifetime. However, you and your loved ones don’t necessarily have to be a part of this concerning statistic. Thankfully, you can maintain bone strength by following these simple tips:
A sedentary lifestyle and osteoporosis go hand in hand, sedentary adults experiencing an additional risk of losing bone mass. Hence, even just 30 minutes of exercise a day goes a long way in preserving bone density and strength, preventing you and your loved ones from developing osteoporosis. Some examples of elderly-friendly activities that can keep you and your aging loved ones active are yoga, cycling, dancing, and walking.
A Balanced Diet
Diet is key to maintaining bone density and health during one’s golden years. Calcium and vitamin D are essential nutrients that should be added to any older adult’s diet, due to their bone-strengthening properties. Thus, adults concerned about bone health are encouraged to incorporate foods such as the following into their meals:
- Dairy products (yogurt, milk)
- Fish (salmon, tuna, rainbow trout)
- Leafy green vegetables (kale, bok choy, collard greens)
On the other hand, older adults looking to improve their bone health need to avoid foods that can interfere with bone strengthening. For example, foods high in salt and highly processed foods can prevent the body from absorbing calcium, inhibiting bone-strengthening processes. Drinks high in caffeine may also lead to the same problem, so we recommend trading your morning coffee for good ol’ water.
Aging can lead to a shortage of appetite, difficulty in chewing and swallowing, and other problems that make it difficult to receive all the nutrients you need to improve bone health in your golden years. Hence, supplements that improve bone strength can be a great way to compensate for such issues, such as calcium, vitamin D, and omega-3 supplements. However, do seek out professional advice to ensure that such supplements don’t impair the effects of any prescription medicine you or your loved ones are currently taking.
Soaking in the Sun
Simply taking in sunlight a few times a week can lead to greater bone health, because sunlight helps your body absorb vitamin D from food intake more efficiently. Hence, this leads to more efficient bone-strengthening effects. Just five to ten minutes of sun exposure two to three times a week can do wonders for enabling your body to absorb the necessary vitamin D you or your loved ones need for better bone health.
Seeking Professional Help
A bone density scan helps to analyze a person’s risk of breaking a bone and to diagnose bone-associated health issues like osteoporosis. While this process won’t contribute to improving your bone health, it’s useful to detect any bone-related medical problems you or your loved ones may have.
If you or a loved one are hoping to enjoy a healthy and active retirement lifestyle, our retirement community’s senior living options are the right choice for you!