Did you know that approximately 200 million older adults around the world live with osteoporosis, and about a third of them are older women? It is important to keep your bones strong as you get older to reduce the chances of developing osteoporosis and keep your body in tiptop condition. In individuals with osteoporosis, their weight-bearing bones are more fragile, resulting in frequent “spontaneous fractures” and falls. In this article, we share with you some ways you can keep bones strong as you age.
Keep Physically Active
Keeping physically active is one way you can keep your bones strong as you age. On average, you should aim for thirty minutes of weight-bearing exercises, at least three times a week. This can go a long way in building muscle strength, strengthening your bones, and improving balance. With frequent exercising, you are also reducing your chances of falling, which can result in serious injuries for older adults.
Get a Sufficient Dose of Calcium
We all know what’s absolutely essential for keeping bones strong: calcium. Older adults are required to take 1,200 mg of calcium daily, as recommended by nutritionists. You can get this dose through low-fat or fat-free dairy products, such as milk. Alternatively, you can opt for calcium supplements.
Ensure You Get Enough Nutrition
It’s important for everyone of every age to keep a balanced diet, but it is especially important for older adults who are at risk for osteoporosis. Because the body requires a suitable amount of Vitamin D in order to use calcium, you will find that many dairy products on the market are fortified with Vitamin D. However, there are other ways you can ensure you get sufficient Vitamin D, such as spending enough time in the sunlight. Spend at least 20-30 minutes outdoors in the sun each day.
Another essential vitamin for calcium absorption and regulation is Vitamin K. Vitamin K can be obtained by consuming leafy greens such as kale, spinach, romaine lettuce, brussels sprouts, and broccoli. You will notice that many vegetables that are rich in Vitamin K also contain calcium. Other useful nutrients for bone growth and bone cell growth are magnesium and Vitamin C. You can ensure you get the nutrition you need by eating five servings of fruits and vegetables daily.
Senior Living Communities Provide Well-Balanced Meals and Fitness Amenities for Residents
Are you having trouble keeping on top of your bone health while aging in place? If so, you may have considered moving to a senior living community that offers three well-balanced meals a day and the fitness amenities you need. Discovery Commons At Bradenton is one such community – in our resort-style campus, you can find a wide range of amenities that include a swimming pool and a senior-equipped fitness center. Wellness professionals are always on hand to assist you with following an exercise and fitness regime. If you would like to find out what we have to offer new residents, please feel free to schedule a tour with us today.