Though inevitable, doing simple things every day that promote bone health can make them stronger and lower your chances of fractures and other issues later in life. Check out essential daily routines that can support healthy bones, such as exercise, diet, lifestyle decisions, and changes to home security.
Nutrition for Bone Strength
The right balance of essential nutrients can strengthen bones and reduce the risk of osteoporosis and fractures. Let's look at how to get the nutrients you need to keep your bones strong and healthy as you age.
1. Calcium and Vitamin D intake
One way to have healthy bones is giving your body enough calcium and vitamin D. Adults over 50 need at least 1,200 mg of calcium daily. You can get it through dietary sources such as dairy products like milk and yogurt, leafy green vegetables like kale and spinach, and fortified foods like orange juice and cereals.
However, calcium needs vitamin D to be absorbed into the body. Even a calcium-rich diet may not fully strengthen your bones without enough of this vitamin.
Fortunately, you don't have to look far to get Vitamin D. You can step outside and bask under the sun for at least 10 minutes. If you spend less time outdoors, you can get the vitamin in fatty fish (salmon, mackerel), fortified dairy products, and supplements. Aim for 800-1,000 IU of vitamin D daily to support calcium absorption and maintain bone health.
2. Balanced diet
A balanced diet that includes foods high in potassium, magnesium, and vitamin K can support bone metabolism. Nuts, seeds, whole grains, and leafy greens like broccoli and Brussels sprouts are excellent sources of these nutrients.
You can also eat lean meats, eggs, lentils, and fish—good sources of protein that encourage strong bones.
Regular Physical Activity
Movement is vital for maintaining bone strength and overall health. Try the following activities to build stronger bones.
1. Weight-bearing exercises
Weightlifting, walking, running, and hiking are great exercises for supporting your body's mass. They also encourage the creation of new bone tissue, which helps preserve bone density and fend off age-related bone loss.
Aim to do these activities five days a week for at least 30 minutes for the best results. You can take a quick stroll outside, climb stairs, or enroll in an exercise program tailored to senior citizens.
2. Flexibility and balance
Growing older makes it harder to stay flexible and balanced, which raises the risk of fractures and falls. So, consider focusing on bone-strengthening workouts like tai chi, yoga, and Pilates. Stretching exercises can also help keep your bones strong and oriented and support the health of muscles and joints.
Lifestyle Habits
Your daily habits make a big difference in your health, no matter how small they seem. Decisions that look minor now will compound and change how you live in the future. So, making mindful choices is crucial to improving your bone strength and well-being. Check out the tips below.
1. Avoiding smoking and excessive alcohol
Certain lifestyle choices, like smoking and drinking, can harm your bones. Alcohol can prevent bone development and exacerbate bone loss, while smoking lowers bone density by interfering with the body's ability to absorb calcium.
To protect your bones, limit your alcohol consumption to one drink for women and two for men each day. As for smoking, quitting is one of the best things you can do for your bones and overall health.
2. Getting regular bone density tests
As you age, it's essential to check your bone health with regular bone density tests called DEXA scans. These assessments measure your bones' strength and can help you find problems like osteoporosis early.
You're more likely to lose bone density if you're over 50 years old and have risk factors such as low body weight, a sedentary lifestyle, or a family history of osteoporosis. Early detection can help you take proactive steps to strengthen your bones and prevent fractures.
Preventing Falls
Falls are a considerable risk to bone health for older adults, often leading to fractures and serious injuries. So, it's crucial to follow simple safety measures and make proactive adjustments in your home and daily routine to lower your chances of getting into an accident.
1. Home safety modifications
Safe-proofing your home reduces the chance of mishaps because falls are one of the main reasons older people break their bones. Tie up loose carpets, clean up debris from walkways, and ensure your home has enough lighting, especially in the hallways and staircases.
Another option to provide additional stability is to install handrails beside toilets and along staircases. Additionally, consider installing non-slip mats in the kitchen and bathroom to lower the possibility of trips and falls.
2. Using assistive devices
When preventing falls, integrating assistive equipment such as walkers, canes, and even supportive footwear can help you stand on your feet. These tools are beneficial if you struggle with balance, have joint pain, or experience difficulty moving around.
Assistive devices provide extra stability and confidence, whether you're taking a long walk, navigating stairs, or crossing hilly or uneven terrain. They encourage independence and help you avoid significant injuries, even though it may seem like a sign of weakness.
Bone Up on Health!
Maintaining bone health is an ongoing journey that requires attention and care throughout your life. By adopting healthy daily habits, staying active, and avoiding harmful lifestyle choices like smoking, you can significantly reduce your risk of fractures and bone-related conditions.
Strengthening your bones is also vital for osteoporosis prevention, mobility preservation, independence, and overall quality of life. These simple adjustments to your routine can strengthen your bones and improve your physical and mental well-being. Every step brings you closer to a lifetime of strong, healthy bones.