Osteoporosis Awareness Month: Tips for Stronger Bones in Senior Living

According to the Bone Health and Osteoporosis Foundation, about 54 million Americans have osteoporosis and low bone mass. This silent killer may lead to bone fractures, limited mobility, and loss of quality of life. In fact, osteoporosis is responsible for two million broken bones annually.

May is Osteoporosis Awareness Month, an opportunity to focus your efforts on senior bone health and aging safely. Unsure of where to start? Read on for our wellness tips for seniors in Kansas City, MO, today!

Adjust Your Diet

For healthy bones in aging seniors, reevaluate your diet. A balanced, nutritious diet for senior bone health should include:

• Calcium-rich foods
• Protein
• Vitamin D
• Vitamin K
• Selenium
• Magnesium
• Calcium

Calcium and vitamin D help the body build bone and maintain strength. Vitamin D supports calcium absorption.

According to StatPearls, however, vitamin D deficiency is a global issue that affects approximately one billion people worldwide. The highest prevalence is among older adults.

The National Institute of Arthritis and Musculoskeletal and Skin Diseases recommends eating a healthy, balanced diet for osteoporosis prevention. Work with a doctor or nutritionist to determine your daily caloric intake based on your age, weight, and height. You can explore your senior living community's dining program for help.

Avoid following a low-calorie diet. Failing to eat enough may cause:

• Rebound hunger
• Muscle mass loss
• Bone health deterioration
• Slow metabolism

Getting various nutrients through whole foods is important for ongoing bone health. Here are a few things to consider as you develop an osteoporosis prevention meal plan.

Calcium-Rich Foods

Remember, as the main mineral found in our bones, calcium keeps our bones strong. Pair calcium-rich foods with vitamin D to help your body absorb this mineral. Foods that are rich in calcium include:

• Dark green leafy vegetables
• Tofu
• Low-fat dairy products
• Broccoli
• Orange juice
• Soy milk
• Sardines and salmon

Your body produces vitamin D after your skin is exposed to sunlight. You can also find vitamin D in foods like fatty fish and egg yolks.

Old bone cells are constantly broken down and replaced. Eating calcium-rich foods daily may help keep your bone structure and strength from deteriorating further.

The recommended daily intake (RDI) of calcium for most people is 1,000 mg daily, and 1,200 mg for older women. Consult a doctor to determine your RDI.

Avoid eating your RDI of calcium in one sitting. Instead, split it between meals. Spreading your calcium intake throughout the day may help improve absorption.

Protein

About 50% of bone is made of protein. Eating too much or too little protein may harm senior bone health.

For example, low protein intake may decrease calcium absorption. It could affect bone breakdown and formation. A high-protein diet, on the other hand, may leach calcium from your bones.

Consult a professional through your senior living community's wellness program. They can help you determine your daily protein needs.

Collagen is the main protein in our bones. It helps the body build bone, muscle, and other tissues. As we get older, our natural collagen production can decline.

Calcitonin helps regulate the blood's calcium levels. In one study, calcitonin supplementation led to a decline in indicators of bone collagen breakdown products.

Oral administration of collagen proteins also enhanced and prolonged calcitonin's effects. Consider adding collagen to your diet to further support senior bone health.

Fruits

Choose fruits that are high in vitamin C, such as oranges and grapefruit. The vitamin C in citrus fruits has been shown to help reduce bone loss. If you prefer orange juice, look for fortified options to increase your calcium intake.

Figs contain calcium, potassium, and magnesium. In fact, they have more calcium than any other type of dried fruit. Prunes are rich in calcium and vitamin D, which may help improve bone density.

Vegetables

Vegetables are rich in vitamins C, K, and calcium.

Vitamin C stimulates the production of cells that form bones. Its antioxidant benefits may protect your bones from further damage.

Vegetables may help improve your bone density. This is the measurement of minerals found in your bones. Conditions like osteoporosis and osteopenia are associated with low bone density.

Vitamin K plays a role in producing bone-forming proteins. Combined, vitamin K and calcium may help improve bone mineral density. However, there's not enough research to show it plays a direct role in osteoporosis prevention and healthy bones in aging seniors.

For calcium, consume more green leafy vegetables like cabbage and kale. Cruciferous vegetables like broccoli are rich in vitamin K.

Stay Active

Staying physically active may help you build and maintain healthy bones. Try to exercise for 30 minutes a day. For example, you can enjoy:

• Weight training or resistance bands
• Dancing
• Tennis
• Walking or jogging
• Hiking

Weight-bearing exercises may help promote the formation of new bone. It could help prevent bone loss in seniors by:

• Reducing markers of bone turnover
• Reducing inflammation
• Improving bone strength
• Increasing bone mineral density
• Improving bone size

If you have osteoporosis, avoid high-impact activities. Consider working with a trainer or physical therapist to develop a safe, effective exercise program based on your needs.

Exercising regularly may help you:

• Delay loss of independence
• Improve bone density and quality
• Build muscle mass and strength
• Reduce the risk of falls and fractures
• Improve coordination and balance
• Improve daily function and mobility

Explore your senior living community's wellness program for fitness classes. You can participate alongside friends, who may hold you accountable to stay active regularly.

Cut Bad Habits

Avoid smoking, which may weaken your bones. You can consult your doctor for advice.

Try limiting your alcohol consumption. Otherwise, excessive drinking may harm your bones, increasing your risk of osteoporosis.

Recognize Osteoporosis Awareness Month

Osteoporosis Awareness Month is an opportunity to focus on your senior bone health. Apply these wellness tips for seniors to start aging safely. Remember, you can always ask for help.

Conveniently located in Kansas City, Missouri, Garden Village is a vibrant and supportive senior living community. We prioritize each resident's safety, comfort, and independence.

Discover our comfortable living options, exclusive senior living programs, and engaging activities. Contact us now to schedule your tour.