According to the US Food and Drug Administration, an estimated 10 million Americans have osteoporosis. This "silent disease" affects one in four women aged 65 and older (8 million women in the US).
Neglecting bone strength in aging seniors can lead to fractures, changes in mobility, and a lower quality of life. Before that happens, consider these natural remedies for osteoporosis for seniors in Lee's Summit, MO. Improve your bone health and overall senior wellness today!
Before applying these osteoporosis prevention tips, determine if you're at risk. You're more likely to develop osteoporosis if you:
Schedule regular screenings if you're over the age of 65. Your Lee's Summit doctor can schedule X-rays or a DXA scan to determine your bone density.
Osteoporosis is considered a "silent" disease because most people don't experience symptoms. You may not realize you have osteoporosis until a bone fractures. Fractures commonly occur in the spine, wrist, and hip.
Regular screenings can ensure early detection. However, there's no cure for osteoporosis. Instead, you'll need to make lifestyle changes to prevent additional bone loss.
Talk to your Lee's Summit doctor to develop a personalized care plan for aging safely. They may recommend a combination of lifestyle changes, dietary supplements, and prescription medications.
Regular physical activity may help improve bone strength in aging seniors. It can also:
Before exercising, consult a doctor. They'll ensure you choose safe, enjoyable activities based on your health and amount of bone loss. Your doctor may recommend a bone density measurement and fitness assessment before you develop an exercise regimen.
Explore your senior living community's fitness program for activities. You can participate under the supervision of an experienced professional. They'll ensure you're using the proper form and not overexerting yourself.
Certain exercises can strengthen bone and muscle, including:
Better flexibility will help you move joints through their full range of motion. This helps keep your muscles working properly. Try stretching before workouts.
Avoid stretches that require bending at the waist or flexing the spine. A doctor or experienced professional can help you choose effective, safe exercises.
Strength training involves resistance bands, free weights, or body weight. You can strengthen muscles, bones, and tendons, including your back muscles.
Work with a trainer to develop a safe strength-training routine. Make sure you're using proper form and technique to avoid injuries.
Stability and balance exercises include tai chi and yoga. Improving your balance can prevent falls and injuries.
Weight-bearing aerobic activities include walking, dancing, and elliptical training. These exercises improve blood flow while working out bones in the hips, legs, and spine.
According to a study in the National Library of Medicine, physical activity can enhance bone mass and improve physical function. This may reduce the risk of osteoporotic fractures. Very active women had a 36% reduction in hip fractures compared with the least active women in the study.
Minerals from your diet are incorporated into your bones from childhood to early adulthood. Once you reach 30 years of age, you achieve peak bone mass.
Eating a healthy, nutritious diet can help you build and maintain strong bones. Here are a few foods you can add to your routine for osteoporosis prevention. Make sure to consult a nutritionist or doctor before changing your diet.
Calcium is the main mineral found in bones. Consuming calcium daily can protect bone structure and strength. Older women need 1,200 mg daily, while men need about 1,000.
Don't eat your recommended daily intake all at once. Your body will absorb less calcium if it's not spread throughout the day. Foods that are high in calcium include:
Vegetables are high in vitamin C, which stimulates bone-forming cells. As an antioxidant, vitamin C could protect your cells from damage. Eating more vegetables may also help increase bone density.
Vegetables for osteoporosis prevention include:
Protein makes up about 50% of bone volume and one-third of its mass, according to the Journal of Frailty, Sarcopenia & Falls. Not consuming enough protein may affect bone formation and breakdown rates. It can also affect calcium absorption.
However, too much protein can also leach calcium from your bones. Consult a doctor to determine your recommended daily intake.
Explore your senior living community's dining program to add these foods to your routine. With help, you can eat nutritious, delicious meals that support better bone health.
Your doctor may recommend that you take supplements for better bone health. Vitamin D and K are essential for maintaining bone strength. They help the body absorb calcium and form bone.
Vitamin D is found in fatty fish, cheese, and liver. Vitamin K exists in small amounts in eggs and meat. Taking supplements can ensure you meet your daily needs.
Remember, your doctor may recommend lifestyle changes for osteoporosis prevention. These may include:
Readjusting your living space may help prevent falls and injuries. Remove clutter and hazards from the floor, including rugs and cords. Consider adding handrails and grab bars for support and stability.
Otherwise, consider moving into a senior living community. You can live comfortably and age safely.
These natural remedies for osteoporosis may help you build and maintain bone strength. Use these osteoporosis prevention tips to enhance your senior wellness. Remember, you don't have to apply these strategies alone.
Living in Addington Place of Lee's Summit can help. Discover delicious meals, a vibrant calendar of events, and concierge services that can enhance your quality of life.
Our cozy apartments, professional staff, and commitment to comfort can make aging more enjoyable. Contact us to schedule a tour!