According to the Office of Disease Prevention and Health Promotion, an estimated 10 million people aged 50 and older have osteoporosis. Another 53 million people have low bone mass, putting them at risk.
Osteoporosis can increase your risk of a fracture, affecting your mobility and quality of life in Manitowoc, WI. Before that happens, apply these natural remedies for osteoporosis. Take control of your senior wellness with holistic aging strategies today!
Your bones constantly break down and rebuild. This process involves two types of cells: osteoblasts and osteoclasts. While osteoblasts form new bone, osteoclasts break down old bone.
In some cases, this process can become unbalanced, causing bones to become brittle and weak. Several factors can contribute to bone loss, including:
Consuming key nutrients may help keep your bones healthy. Try to follow a calcium-rich diet high in vitamin D and other essential vitamins.
Before changing your diet, consult a doctor or nutritionist in Manitowoc. They'll ensure you eat balanced, healthy meals with your dietary needs in mind.
Otherwise, explore your senior living community's dining program. You can develop a personalized meal plan based on your distinct needs.
Calcium supports bone integrity and growth. It's the primary mineral found in your bones, ensuring structure and strength. It also helps the body release hormones while playing a role in muscle function.
The National Institute of Arthritis and Musculoskeletal and Skin Diseases states that low calcium intake is associated with osteoporosis. Women aged 51 and older need 1,200 mg of calcium daily, while men need 1,000 mg.
You can find calcium in:
Vitamin D helps the body absorb calcium. It helps ensure a balance of phosphate and calcium in the blood. This vitamin also plays a role in replacing old bone with new bone tissue (bone remodeling).
A vitamin D deficiency may cause weak, brittle bones, increasing your risk of fractures. According to the National Institutes of Health, 42% of Americans have a vitamin D deficiency.
People up to 70 years of age need 600 IU of vitamin D daily, while those over age 70 should increase their intake to 800 IU daily. You can find vitamin D in:
Protein may be both beneficial and detrimental to bone health (different studies have produced conflicting results). However, research indicates a link between low protein consumption and increased bone loss and hip fractures.
Consuming enough protein and calcium may improve your bone mineral density. Protein-rich foods include:
Eating more fruits and vegetables may help improve your bone mineral density. Fruits and vegetables that are beneficial to bone health include nutrients like:
Vitamin K helps the body synthesize osteocalcin, which helps strengthen bones. Magnesium increases osteoblasts and osteoclasts. It may also help improve bone density and strength.
Vitamin C helps the body synthesize collagen. This protein forms the structure of connective tissues, cartilage, and bone.
If you're not getting enough of the above vitamins and minerals from your diet, consider taking supplements for improved senior wellness. Supplements that may help with osteoporosis prevention or management include:
Make sure to consult a doctor or nutritionist in Manitowoc before adding supplements to your routine. They'll confirm that the supplements won't interact with any medications you're taking.
Exercising for osteoporosis may help improve your strength. This can decrease your risk of sustaining an injury while helping you maintain strong bones.
Explore your senior living community's fitness program to discover bone-beneficial exercises. These may include:
High-impact and weight-bearing exercises can improve your overall strength while reducing bone loss. Other potential benefits include:
Participate in these activities alongside friends at your senior living community. You can find fun classes and enhance your exercise routine.
Unhealthy habits may weaken your bones, increasing your risk of a fracture. Take a holistic approach to senior wellness. Adjustments that can benefit bone health in aging seniors include:
Consider moving into a senior living community in Manitowoc for effective programs that may enhance your wellness.
As you apply these osteoporosis prevention tips, consider adjusting your living space. Prioritize:
Removing clutter may reduce your risk of a slip and fall accident. Look for rugs, cords, and other trip hazards.
Make sure each room and walkway is well lit. This can help you navigate throughout your home.
Use mobility aids like handrails, grab bars, and walkers to reduce your risk of a trip and fall. These modifications can help ensure you move safely.
Instead of applying these tips alone, consider moving into a senior living community. You'll gain access to experienced professionals who understand what you're going through. With their help, you can age gracefully with osteoporosis prevention in mind.
These natural remedies for osteoporosis can help you make the most of your retirement years. Remember, you don't have to do it all alone. Instead, consider moving into a Manitowoc senior living community like LakeHouse Manitowoc.
We develop individualized care plans to meet the wants and needs of each resident. Enjoy our delicious meals, vibrant events calendar, concierge services, and professional health and wellness team.
Our personalized services and inclusive amenities will enhance your quality of life and overall well-being. Contact us now to schedule a tour!