1. Regular Weight-Bearing Exercise:
Don’t feel like a gym with expensive equipment is needed for good health. Simple and enjoyable activities such as walking, jogging, or dancing are excellent ways to improve bone health. If a more rigorous routine is desired, resistance training which includes resistance bands, free weights, weight machines or body weight exercises is a good place to start. Over time, the repeated loading and stress placed on bones during resistance training will lead to an increase in bone mass and density. It is important for seniors engaging in resistance training to approach it cautiously and to seek guidance from a qualified fitness professional or a healthcare provider. This is especially true if underlying health conditions are present, or the individual is new to this form of exercise.
2. Dietary Calcium and Vitamin D:
Calcium is essential for bone health. It works with other nutrients, such as vitamin D and magnesium. Calcium requirements also vary throughout life, which is why medical advice should be sought out for proper dosages. Eating foods rich in calcium, such as dairy products (low-fat or non-fat options are preferable), leafy greens (kale and spinach), fortified cereals and almonds will also help maintain bone health.
Ensure an adequate intake of vitamin D, either through sunlight exposure or supplements, as it aids in calcium absorption. During winter months, which are dark and generally harder for sun exposure, you can purchase sunlight lamps. As for the supplements, make sure to consult with a pharmacist to determine the appropriate amount of vitamin D dosages.
3. Limit Smoking and Alcohol Consumption:
Smoking is associated with lower bone density. It can lead to a decrease in the production of osteoblasts (bone-building cells) and impair bone formation. As a result, smokers may have weaker bones and recovery time from fractures will likely be longer. As well, chronic alcohol abuse can lead to lower bone density, along with many other health issues. To protect bone health, individuals should consider quitting smoking and limiting alcohol intake to moderate levels.
4. Fall Prevention:
For full details on fall prevention, see previous blog: “Home and Personal Tips for Fall Prevention.”
Remember that maintaining healthy bones is a lifelong effort, and it’s never too late to start. By prioritizing bone health through proper nutrition and exercise, seniors can enhance their overall quality of life and put that bounce and pizzazz back into their step. Having strength and vigor in one’s bones will ensure a better quality of life along with increased confidence knowing that their vital structure can stand the test of time. In the words of Benjamin Franklin, “an ounce of prevention is worth a pound of cure.”
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