6 Natural Remedies for Osteoporosis That Help Seniors Stay Strong
Have you noticed changes to your height or posture? Perhaps you've started experiencing back pain or recently fractured a bone. According to the Office of Disease Prevention and Health Promotion, an estimated 10 million Americans ages 50 and older have osteoporosis.
About 43 million Americans have low bone mass, putting them at risk. If these symptoms sound familiar, consider applying natural remedies for osteoporosis.
These tips can encourage holistic aging while reducing your risk of fractures and injuries. Read on to improve your senior bone health while living in beautiful Woodbury, NJ!
1. Eat a Calcium-Rich Diet
Bones constantly break down and rebuild over time. As osteoblast cells form new bone, osteoclast cells break down older bone. However, this process can become imbalanced, leading to brittle and weak bones.
Reasons for bone loss can include:
- Vitamin D deficiency
- Low protein intake
- Altered hormone levels
- Low body mass index
- Heavy alcohol use
- Long-term use of certain medications
- Poor dietary habits
- Insufficient calcium intake
Your diet can largely influence your bone health. Bones need nutrients to remain strong and stable. Consuming a calcium-rich diet may help preserve senior bone health.
Before making changes to your diet, consult a doctor or nutritionist. With their help, you can develop a personalized meal plan based on your dietary needs.
Consider exploring your senior living community's dining program. You can discover healthy, nutritious meals designed for bone health. Here are a few nutrients to prioritize when developing your personalized meal plan.
Calcium
Calcium is the primary mineral in our bones. It supports bone integrity, structure, growth, and strength. It also plays a role in muscle health and function.
According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, low calcium intake is associated with osteoporosis and bone loss. They recommend that women aged 51 and older consume 1,200 mg daily. Men need about 1,000 mg daily.
Calcium-rich food sources include:
- Sardines
- Tofu
- Milk
- Cheddar cheese
- Orange juice
- Baked beans
- Fortified oatmeal
Vitamin D
Vitamin D plays a role in bone remodeling (the process of new bone tissue replacing old bone). It also helps the body absorb calcium while ensuring a balance of calcium and phosphate in the blood.
Neglecting to get enough vitamin D can cause weak, brittle bones. Your risk of a fracture could increase.
According to the National Health and Nutrition Examination Survey, over 40% of Americans have a deficiency. Risk factors include:
- Inadequate dietary intake
- Malabsorption syndromes
- Inadequate sunlight exposure
A vitamin D deficiency may contribute to several leading causes of death, including diabetes, cancer, and cardiovascular disease. The recommended intake for adults up to age 70 is 600 IU daily. Adults over age 70 should increase their intake to 800 IU daily.
Food sources for vitamin D include:
- Beef liver
- Cheese
- Mushrooms treated with UV light
- Fortified foods
- Egg yolks
- Fish
If you're struggling to add these foods to your diet, consult someone through your senior living community's dining program. They'll help you discover foods that are rich in vitamin D.
Protein
According to Current Osteoporosis Reports, there's a link between low protein consumption and greater bone loss. However, there's debate regarding whether protein is beneficial or detrimental to bone health. Together, calcium and protein could improve bone mineral density.
Food sources include:
- Dairy products
- Meat
- Eggs
- Nuts and seeds
- Fish
- Lentils, legumes, and beans
- Soy products
Antioxidants
Fruits and vegetables are rich in antioxidants and nutrients that may help improve bone mineral density. Other nutrients that may benefit senior bone health include:
- Magnesium
- Folate
- Carotenoids
- Vitamins C and K
- Potassium
Vitamin C helps the body synthesize a protein called collagen. Collagen helps form bone structure.
Vitamin K helps strengthen bones, while magnesium increases osteoclasts and osteoblasts.
2. Supplements for Holistic Aging
If you're not getting enough nutrients from your diet, talk to your doctor. They may recommend you take supplements, such as:
- Calcium
- Vitamins D and K
- Boron
- Soy isoflavones
- Magnesium
Don't add supplements to your routine without consulting a doctor if you're already taking medications. They'll ensure you avoid potential interactions.
3. Exercise for Senior Bone Health
Exercising can improve your strength, reducing your risk of injury. Bone-beneficial exercises can include:
- Jogging
- Tennis
- Climbing stairs
- Strength training
- Hiking
- Jogging
Weight-bearing exercises could reduce bone loss while improving overall strength. It could help reduce marketers for bone turnover while improving bone mineral density, strength, and size.
Explore your senior living community's fitness program for exercise classes. Avoid lifting weights without instruction or supervision to ensure your safety.
4. Lifestyle Modifications
For healthy, holistic aging, consider making changes to your lifestyle and routine. Try:
- Not smoking
- Not drinking
- Eating fewer processed foods
- Eating a balanced, nutritious diet
- Getting enough sleep
- Exercising regularly
- Meditating to reduce stress
Explore your senior living community's wellness program. They can help you make informed, holistic changes to your routine.
5. Prioritize Fall Prevention
As you gain osteoporosis awareness, take a proactive approach to fall prevention. Improve your home by:
- Removing clutter
- Installing grab bars and handrails
- Adding lights
Clutter on the ground can increase the risk of a slip and fall accident. Remove trip hazards, including rugs or loose cords.
Add mobility aids to the bathroom or consider using a cane. This can increase your stability to reduce the risk of an accident.
Make sure each room in your home is well lit. Additional lighting can help you spot potential hazards in your path.
6. Reliable Senior Living
Instead of making these changes alone, consider moving into a senior living community. Their exclusive programs can improve your health and quality of life. With their services, you can enjoy your retirement without osteoporosis slowing you down.
Natural Remedies for Osteoporosis
These natural remedies for osteoporosis can improve your mobility, health, and overall quality of life. Remember, you don't have to apply these tips alone. Instead, consider moving into Woodbury Mews, the best senior living community in Woodbury, NJ.
Our Independent Living with Access to Supportive Services allows residents to relax in a picturesque community. Discover maintenance-free living with our exclusive programs, newly renovated residences, and engaging lifestyle classes. Contact us now to schedule a tour.