5 Natural Remedies for Osteoporosis Seniors Can Try Today
About 54 million Americans have osteoporosis and low bone mass, according to the Bone Health and Osteoporosis Foundation. This condition can limit mobility, leading to feelings of isolation or depression. In fact, osteoporosis is responsible for two million broken bones and $19 billion in related costs annually.
While there's no cure, natural remedies for osteoporosis may help improve bone health in seniors. Unsure of where to start while living in Pflugerville, TX? Read on for our tips on osteoporosis and holistic senior wellness!
1. Calcium-Rich Diets
We reach peak bone mass at age 30. Failing to eat a nutritious, balanced diet can affect bone mass if we don't consume the right vitamins and minerals. Without enough bone mass, our risk of developing fragile bones increases.
To build and maintain strong bones, follow a calcium-rich diet. Calcium-rich diets feature:
- Fatty fish (sardines, salmon, etc.)
- Dairy (milk, cheese, yogurt, etc.)
- Nuts and seeds
- Lentils and beans
- Green leafy vegetables (collard greens, kale, etc.)
- Soy (tofu, edamame, etc.)
- Fruits (oranges, lemons, figs, etc.)
The recommended dietary allowance (RDA) for calcium is 1,000 mg daily. However, women may need 1,200 mg daily. Consult a doctor or nutritionist to determine your RDA.
Consult your senior living community's dining program to develop a personalized meal plan based on your needs. Following a calcium-rich diet can improve your bone mass. This could help reduce your risk of fractures by enhancing your bone structure and strength.
Protein
Following a diet that's low in protein may decrease your body's calcium absorption. It may also affect rates of bone formation. Make sure you consume enough protein daily to protect your bone health and density.
Eating enough protein daily will boost your metabolism. Failing to eat enough, however, can lower bone density, leaving you vulnerable to a fracture.
2. Fall Prevention Tips
Consult a doctor to determine if you're at risk of developing osteoporosis. According to UC San Diego Health, women ages 65 or older and men ages 70 or older should schedule screening. Common risk factors include:
- People who have undergone bariatric surgery
- Caucasian and Asian women ages 50 and up
- People with inflammatory bowel disease
- People with rheumatoid arthritis
- Men with low testosterone
- Patients who take oral corticosteroids daily
- Smokers and heavy drinkers
- People with kidney failure
- People with liver disease
- Anyone who weighs 125 lbs or less
Your risk of developing osteoporosis or sustaining a fracture will increase as you age. Get ahead of it by prioritizing fall prevention in your home.
Adjusting your living environment may help reduce your risk of sustaining a fall injury. You can improve your at-home mobility, enhancing your independence.
To improve your living environment:
- Minimize clutter
- Install handrails and grab bars
- Invest in better lighting
Keeping your home well-lit will help you navigate. Using grab bars and handrails will help you remain stable while moving throughout your home.
If you're still struggling to move throughout your home, consider moving into a Pflugerville senior living community. You can enjoy comfortable accommodations while having the reassurance that help is a call away.
3. Senior-Friendly Exercise
Senior-friendly exercise may help reduce bone loss. In one study, seniors who completed weight-bearing exercises exhibited:
- Reduced inflammatory markers
- Increased bone mineral density
- Reduced markers of bone turnover
- Increased bone size
- Improved bone strength
Choosing high-impact or weight-bearing exercises may help you maintain strong bones. This will help you remain mobile and independent. These exercises may include:
- Brisk walking
- Jogging
- Hiking
- Climbing stairs
- Tennis
- Strength training
Explore your senior living community's wellness and fitness programs. You can stay fit while enjoying these classes among friends. Working with experienced professionals will ensure that you use proper form, allowing you to avoid serious injuries.
4. Explore Supplements
Your diet may not include enough of the vitamins and minerals you need to maintain strong bones. Consult your doctor to determine if you have a vitamin deficiency. They may recommend that you take supplements.
Vitamin D and K are important for building and maintaining bone density. While vitamin D helps the body absorb calcium, K is involved in bone formation.
Vitamin K2 helps a protein called osteocalcin bind to minerals in the bones. This can help prevent calcium loss.
Collagen is a protein found in our bones, skin, and tissues. It may help reduce bone breakdown.
Magnesium converts vitamin D into a form that aids calcium absorption. Zinc supports the formation of bone-building cells. Adding these supplements to your routine may help protect your bones.
5. Holistic Senior Wellness
For better bone health, take a holistic approach to senior wellness. Holistic senior wellness involves:
- Getting seven to nine hours of sleep each night
- Not smoking
- Reducing alcohol intake
- Eating a healthy, balanced diet
- Reducing sodium and sugar intake
- Exercising regularly
According to the American Society for Biochemistry and Molecular Biology, osteoporosis could be responsible for three million fractures by 2025. Taking this holistic approach could help you avoid a fracture or serious injury. Instead, you can strengthen your body to maintain your mobility and independence.
If you're concerned about osteoporosis or other serious conditions, consult a Pflugerville, TX doctor. They can help you develop a holistic wellness plan based on your needs.
Your doctor can determine if you're at risk for developing osteoporosis. According to the National Institute on Aging, the risk increases as you age. You can request testing before developing a personalized treatment plan.
Otherwise, start by cutting out bad habits. This includes smoking and drinking, which can increase inflammation.
Moving into a Pflugerville, TX senior living community can also help. You can rely on their effective wellness and dining programs to make informed changes to your routine.
Try Natural Remedies for Osteoporosis Today
Apply these natural remedies for osteoporosis for better bone health in seniors. With these tips, you can reduce your risk of fractures, enhancing your mobility and independence. Remember, you don't have to apply these tips alone.
Instead, consider moving into a senior living community like Sage Valley Senior Living. Our welcoming, warm neighborhood can help you feel recharged and energized.
Enjoy our exclusive Vibrant Life program, Elevate dining, Generations Memory Care, and a variety of assisted living services. Our programs can enhance your lifestyle as you age. Contact us now to schedule your tour!