Our bones tend to get weaker when we reach a certain age. These parts of our body that help us get up every day and do our daily activities lose strength and deteriorate as we get older. A condition called osteoporosis results from bone loss, where bones become thin and eventually break. In the US, fractures caused by osteoporosis is a leading cause of disability among seniors.
As we get older, it is important to make sure that our bones are properly taken care of. This is done by getting the right nutrients that our bones need. It is never too late to start taking care of your body. Start with these tips.
- Eat a balanced diet.
It is a fact that calcium is highly vital for the health of our bones. It is one of the main blocks that keep our bones well-structured. As such, it is essential to eat food which contain this bone-building mineral.
Calcium, Vitamin A, and Vitamin K are critical nutrients for bone building. Calcium is a building block of the bone tissue, while Vitamin A helps our body in calcium absorption. Vitamin K, on the other hand, regulates the calcium and the formation of the bones.
Calcium and the other vitamins that are good for our bones are easily acquired by eating a balanced diet. Make sure you have fruits and vegetables, dairy, carbohydrates and protein in your meal.
- Get physically active.
Generally speaking, the time that we allot for doing physical activities tend to drop as we age. Most seniors may feel too tired to even start exercising or they may feel scared to try, thinking that this activity can harm them. Additionally, physical problems related to ageing such as stiff and painful joints hinder seniors from exercising.
The thing is, getting less active makes you a lot more prone to osteoporosis as physical inactivity can make your muscles and bones weak. It can also lead to falls and fractures for seniors. To make your muscles and bones stronger, it’s best to do some exercises.
For people over 65 years old, 150 minutes of exercise a week is recommended. It does not need to be intense. Walking, jogging, dancing, easy hiking, and weightlifting can be enough. For seniors with arthritis or heart disease, there are special classes which are available for you to take. Ask your therapist or general nurse for more information.
- Get your eyesight and hearing examined.
Your sense of sight and hearing are important in maintaining the body’s balance and mobility.
- Observe your feet.
Any pain in your foot can make exercising difficult, or even impossible. Do not ignore if you feel pain. Consult with a therapist who can help improve your condition or at least manage the pain.
- Visit your doctor regularly.
This is to help you manage your medicines. Seniors tend to take various medicines so it is important to make sure that none of them can cause any dizziness which can cause seniors to lose balance and fall.
Written by The Village Of Bedford Walk, a senior living community in Columbia, MO.