Keeping your bones strong is a crucial thing to prioritize with age. It’s about more than building muscle mass; it’s about living a healthy lifestyle and preventing pain and problems. So how can seniors keep their bones strong as they age?
There are 5 key ways to keep your bones strong with age. Try to:
- Maintain a healthy weight
- Eat a balanced diet
- Prioritize physical exercise
- Schedule regular doctor visits
- Embrace a healthy lifestyle
1. Maintain a Healthy Weight
Maintaining a balanced weight isn’t just about your appearance or how you feel moving around. It’s the cornerstone to preserving your overall health.
When you’re overweight, you’re putting excess weight on your bones and joints—especially in the weight-bearing areas like the hips and knees. This puts you at an increased risk of:
- Tearing joint cartilage
- Fragile bones
- Chronic pain, particularly in the lower back and joints
- Reduced mobility
Being overweight puts your body under constant undue stress that can have a significant effect on your overall quality of life.
On the other hand, being underweight can have drawbacks as well. Being underweight can lead to:
- Decreased bone density
- Reduced muscle strength
- Increased likelihood of fractures
Try to aim for a healthy weight. You can use the CDC BMI calculator to determine what an ideal weight is for your height; and if you’re ever unsure, speak with a healthcare professional to learn more.
2. Eat a Balanced Diet
Your diet is the foundation of almost every aspect of your life, and it plays a significant role in your physical health—including your bone strength. A well-rounded diet is essential for keeping your bones strong.
Try to make sure you’re eating plenty of:
- Calcium-rich foods such as dairy products (milk, cheese, yogurt), leafy green vegetables (kale, broccoli), and fortified foods (orange juice, cereals)
- Vitamin D sources like fatty fish, egg yolks, and vitamin D-fortified foods (milk, some cereals)
- Protein from lean meats, poultry, fish, beans, and legumes to support muscle health, which is crucial for bone strength
- Magnesium-rich foods such as nuts, seeds, whole grains, and green leafy vegetables to aid in calcium absorption
- Foods high in omega-3 fatty acids like flaxseeds, chia seeds, and walnuts to reduce inflammation and support bone density
These foods are all crucial for keeping your bones strong and dense, and give you a higher chance of avoiding plenty of different health problems!
3. Prioritize Physical Exercise
Exercise is something that should always be prioritized. Try to start with simple exercises designed to improve your weight-bearing areas, such as:
- Walking
- Jogging
- Stairs
- Cycling
These also help improve your cardiovascular health, which can make more advanced exercises easier down the line.
Strength-trained exercises are just as important. The CDC recommends that seniors perform at least 2 sessions of strength training a week; this helps to build the muscles you use in your everyday life and improves your bone strength as well!
4. Schedule Regular Doctor Visits
Sometimes, a professional eye is needed to help you maintain your health. This is when a simple doctor visit can make all the difference in the world.
Regular check-ups with your healthcare provider can help you make the right adjustments to keep your bones healthy and strong. Your doctor can perform a series of different tests to assess your risk of reduced bone density, and can recommend the right supplements or medications if needed.
Don’t wait until you have a problem to visit a healthcare professional. Proactive management is key to taking care of your health, so make sure you’re scheduling regular appointments with your doctor!
5. Embrace a Healthy Lifestyle
When it comes to taking care of yourself, a comprehensive approach is ideal. Your overall lifestyle and habits can play an important role in your muscle and bone strength, so try to:
- Avoid tobacco usage, as it can have a negative impact on bone health
- Limit alcohol consumption, as it can affect how your body processes nutrients
- Make sure to get enough sleep; it’s crucial for your overall health
- Manage stress levels
- Stay hydrated
By embracing these healthy habits, you can make a big difference in your life. A healthy lifestyle is a big piece of enjoying a vibrant and active lifestyle with age.
Healthy Senior Living
Taking care of yourself is essential. It helps you make the most of each and every day, giving you a chance to continue enjoying the activities you love without worrying about falls or pain. That’s why our team at All American Assisted Living in Enfield works so hard to support our residents in the journey towards a healthier life. We know how important health is to a person’s life. If you’d like to learn more, schedule a tour with us today!
