How to Maintain Your Bone Health as You Age
It’s true that our bones tend to lose strength and density as we get older. But even in our senior years, it is possible to maintain your bone health. There is plenty we can do to control bone loss and avoid or slow the progression of the common bone-thinning disease – osteoporosis. Find out how you can keep your bones strong by following the right diet, participating in physical activities and other lifestyle changes.
Boost calcium consumption
Calcium is essential for the proper development of bones. Foods that are good sources of calcium include yogurt, cheese, spinach, milk, and collard greens.
Make exercise your top priority
Daily exercise is the key to keep certain health issues at bay, and most importantly the bone health. Weight-bearing exercises like running, jumping rope, and stair climbing can sometimes be harmful for many older adults, so check with your doctor before starting such exercises. Improved strength and balance helps prevent falls in those who already have osteoporosis.
Reduce caffeine intake
Caffeine does have some health benefits, but unfortunately not for our bones. An excess of caffeine can interfere with the body’s capability to absorb calcium. Drinking more than two cups of coffee or other caffeinated drinks per day, speeds up bone loss.
Numerous studies have shown that smoking can prevent the body from efficiently absorbing calcium. Do what you have to when you decide to stop smoking. Talk with your doctor for ideas if you are having a difficult time stopping.
Boost bone density with Vitamin K
Vitamin K helps the body make proteins for healthy bones. Foods sources rich in vitamin K are: kale, collards, spinach, eggs, meat and many more.
Vitamin D is essential for both strong muscles and healthy bones. Our bodies naturally make vitamin D from sunlight being absorbed through our skin. Enhanced your vitamin D consumption by munching on shrimp, fortified foods like cereal and orange juice, sardines, eggs, or choose a vitamin D supplement.
What Affects Bone Health?
- Lack of physical activity.
- Hormone levels.
- Certain medications.
- Digestive disorders.
- Improper diet.
- Lack of calcium intake.
- Excessive in-take of alcohol.
If you are unable to manage your bone health and are looking for an In Home Care Provider in Burnaby, contact Always Best Care today. We have thoroughly screened, bonded, insured and background checked caregivers to provide quality care to seniors. Call us @ (778) 945-3010 to find out more.