According to the United States Department of Health and Human Services, about 10 million people above 50 years have osteoporosis. The majority of these people are women.
Osteoporosis is a health condition where bones become brittle and weak. This increases the risk of fractures from impacts and minor falls.
The foods you eat and your lifestyle can help support and maintain bone density and health, reducing your chances of getting osteoporosis. For seniors with the condition, natural remedies can improve symptoms and lead to a more fulfilling life in Boca Raton, FL.
In this article, we discuss natural remedies for osteoporosis to support the overall bone health of seniors.
Physical Activity
Regular exercise is a crucial natural treatment for osteoporosis and helps in aging naturally. Weight-bearing exercise in seniors aims to improve balance and coordination, build muscle mass and strength, and improve daily function.
Some of the weight-bearing activities for seniors include the following:
- Dancing
- Jogging
- Brisk walking
- Climbing stairs
- Playing tennis
At Independent Living Boca Raton, we provide holistic wellness programs and a well-equipped fitness center that’s senior-friendly for osteoporosis prevention. To prevent injuries, avoid high-impact physical activities.
Eat Foods Rich in Calcium
Calcium is the primary mineral in your bones and supports bone health in seniors. Consuming high-calcium foods throughout the day protects bone strength and structure. Old bone cells constantly break down, making space for new ones.
Some high-calcium foods that provide dietary support for bones include the following:
- Diary milk
- Cheese
- Yogurt
- Fermented milk products
These dairy products also have essential minerals for bone health, including vitamin B12, phosphorous, and magnesium. However, if you don’t consume dairy, other foods with high calcium, such as tofu, cereals, orange juice, and nut-based milk, exist. Plant-based foods like cabbage and kale are also good sources of calcium.
Take Enough Proteins
According to the National Center for Biotechnology Information, 50% of bone volume comprises protein. A diet with high levels of protein helps preserve bone mass and stimulate bone formation, which promotes healthy aging. Failure to consume enough protein affects bone breakdown and formation and decreases calcium absorption.
Adequate protein intake, especially in seniors, maintains muscle strength and mass. This helps prevent fractures and falls, which are common among people with osteoporosis.
Get Plenty of Vitamin K2 and Vitamin D
Vitamin K and vitamin D are essential for building strong bones. Vitamin D assists your body in absorbing calcium.
Older adults with low vitamin D levels are highly likely to have low bone density and are at risk of bone loss. You can get vitamin D from exposure to the sun and foods like cheese, liver, and fatty fish. However, depending on the advice of your healthcare professional, you may need to supplement your vitamin D levels daily to obtain the correct amount.
On the other hand, vitamin K2 assists in bone health in seniors by modifying a protein known as osteocalcin, which is responsible for bone formation. This vitamin enables osteocalcin to join together minerals found in bones and prevent calcium loss.
Egg yolks, liver, cheese, butter, and meat are some of the most common sources of vitamin K2.
Eat Plenty of Vegetables
The National Institute of Arthritis and Musculoskeletal and Skin Diseases emphasizes the need to eat a balanced and nutritious diet to treat and prevent osteoporosis. Vegetables are excellent sources of vitamin C, which supports the production of bone-forming cells.
Additionally, vitamin C has some antioxidant effects, preventing bone cell damage. Vegetables also increase bone density.
Bone mineral density is the amount of minerals, such as calcium, that are found in your bones. Osteoporosis is a condition caused by low bone density. A vegetable-rich diet decreases bone turnover and protects bone mass in older adults.
Limit Smoking and Alcohol Consumption
Smoking increases your risk of having brittle bones. For a person with osteoporosis, it’s best to quit smoking completely to avoid adverse effects.
Furthermore, consuming too much alcohol can harm your bones by affecting the normal function of vitamin D and calcium in your body. Therefore, overindulging in alcohol increases your risk of getting osteoporosis or worsens the conditioning for those already affected.
Maintain a Healthy Weight
Maintaining a healthy and stable weight helps in supporting bone health in older adults. Being underweight puts you at high risk of osteoporosis. This is common in postmenopausal women with low levels of estrogen to assist in protecting their bones.
On the other hand, being overweight or obese contributes to bone loss and reduced bone density among seniors. Regaining and losing weight repeatedly, and losing too much weight in a short time, is detrimental to bone health. This is because, in most cases, bone loss after losing weight is not reversed when you gain back weight.
For this reason, it’s essential to maintain a stable and normal weight to protect your bone health.
Avoid Diets With Very Low-Calorie Levels
Consuming very low-calorie diets slows down your metabolism, leading to muscle mass loss and creating rebound hunger, which harms bone health. Besides, calorie restriction can lead to insufficient essential nutrients like minerals and vitamins, which are required for healthy bones. This puts you at high risk of osteoporosis and bone loss.
When calorie intake is restricted, the body starts breaking down muscle tissue to get the required energy. Muscles protect and support the bones; when muscle mass reduces, the bones experience high levels of stress and are at high risk for fractures. Maintaining muscle mass is crucial for metabolic health and overall physical functioning.
Ensure you follow a well-balanced and nutritious diet with enough daily calories to build and maintain strong, healthy bones.
Find Natural Remedies for Osteoporosis At Boca Raton Retirement Community
Bone health is important for people of all ages, especially seniors. Natural remedies for osteoporosis can help build and maintain strong bones in older adults. Engaging in regular exercise, eating a well-balanced diet, and increasing your daily calcium intake can help slow the progression of osteoporosis.
At Veranda Club, we provide senior-friendly amenities that promote bone health, including fresh foods daily and health and fitness programs. Our Boca Raton assisted living community offers housekeeping and maintenance services, allowing our residents to focus on their health.
Contact us today to book a tour of our Bota Raton retirement community.
