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6 Natural Remedies for Osteoporosis to Help Strengthen Bones
According to the Bone Health and Osteoporosis Foundation, about 54 million Americans have osteoporosis and low bone density. Bone breaks due to osteoporosis are most likely to affect the spine, wrist, or hip. If you're not applying natural remedies for osteoporosis, it could affect your health, mobility, and overall well-being.
Osteoporosis is considered a silent disease because you can't feel your bones weakening. Don't let your senior bone health deteriorate! Instead, read on for holistic osteoporosis tips you can use in Bethel Park, PA!
1. Prioritize Senior Wellness
According to the American Society for Biochemistry and Molecular Biology, experts predict that osteoporosis will be responsible for three million fractures by 2025. This could result in $25.3 billion in costs annually. Prioritizing your senior wellness may help improve your bone health, allowing you to potentially avoid a fracture.
To prioritize your senior wellness:
- Get seven to nine hours of sleep each night
- Exercise regularly
- Adjust your diet
- Limit drinking
- Avoid smoking
Talk to your Bethel Park doctor to determine if you're at risk for developing osteoporosis if you haven't been diagnosed. It affects about one in five women and one in 20 men over age 50. Other risk factors include:
- Having a family history of osteoporosis
- Surgery to remove your ovaries before menstruation periods stop naturally
- Smoking cigarettes
- Heavy alcohol consumption
- Physical inactivity
- Having a broken bone after age 50
- Poor dietary habits
- Altered hormone levels
- Long-term medication use
- Low body mass index or being underweight
According to the National Institute on Aging, the risk of developing osteoporosis increases as you age. Talk with your doctor about testing and treatment.
Consider moving into a Bethel Park, PA, senior living community. Relying on their exclusive wellness programs may help improve your health and quality of life.
2. Eat a Calcium-Rich Diet
Minerals are incorporated into our bones from childhood to early adulthood. Once we reach age 30, we've reached peak bone mass. Without enough bone mass, however, your risk of developing fragile, easily broken bones increases.
Consuming a calcium-rich diet may help you build and maintain strong bones. Calcium is essential for bone health. It can help protect your bone structure and strength.
The daily recommended intake for most people is 1,000 mg of calcium daily. Try to spread your calcium intake throughout the day. Foods that are rich in calcium include:
- Chia seeds
- Yogurt
- Sardines
- Canned salmon
- Lentils
- Beans
- Almonds
- Whey protein
- Leafy green vegetables (kale, spinach, collard greens)
- Sesame seeds
- Poppy seeds
- Edamame
- Tofu
- Figs
- Milk
- Cheese
You can discover more healthy, calcium-rich foods through your senior living community's dining programs. Before making changes to your diet, consult a doctor or nutritionist.
3. Exercising and Aging Safely
As you apply these holistic osteoporosis tips, consider your health and wellness routine. Certain types of exercise may help you maintain strong bones. These include high-impact or weight-bearing exercises.
According to one study published in Bone, seniors who performed weight-bearing exercises showed:
- Increased bone mineral density
- Improved bone strength
- Increased bone size
- Reduced markers of bone turnover
- Reduced inflammation
Explore your senior living community's wellness program for exercise classes. Make sure you're using the correct form under a professional's guidance to avoid injuries.
Other activities that may help improve your bone density and quality include:
- Strength training
- Brisk walking
- Jogging
- Tennis
- Dancing
- Climbing stairs
- Hiking
4. Consider Supplements
Vitamins D and K are also important for building strong bones. Vitamin D helps your body absorb calcium. Unfortunately, vitamin D deficiency is common, affecting about one billion people worldwide.
To maintain optimal levels of vitamin D, consider eating cheese or fatty fish. Aim for 2,000 IU of vitamin D daily.
Vitamin K2 modifies a protein involved in bone formation called osteocalcin. It helps osteocalcin bind to minerals in your bones to help prevent calcium loss. You can add vitamin K to your diet through eggs and fermented foods.
Some evidence suggests that collagen supplements may help protect bone health. Collagen is a protein found in our bones.
Our body's natural production of collagen slows and declines as we age. Consider adding a collagen supplement to your routine to reduce breakdown.
Magnesium helps the body convert vitamin D into a form that promotes calcium absorption. Good food sources include dark chocolate, fatty fish, and leafy greens.
Zinc helps promote the formation of bone-building cells. It could help prevent excessive breakdown. Food sources include spinach, pumpkin seeds, and beef.
If you're not getting enough of these vitamins and minerals through food sources, consult a doctor. They may recommend you use supplements to improve your bone health and senior wellness.
5. Consume More Vegetables
Vegetables are rich in vitamin C and other antioxidants that promote senior wellness. Vitamin C stimulates the production of cells that form bones. They may also protect your bone cells from additional damage.
Add more vegetables to your diet, including dark leafy greens. Plants that are high in antioxidants may help reduce bone turnover.
6. Get Enough Protein
Our bones are primarily made of protein. Low protein intake may affect rates of bone formation and breakdown while decreasing calcium absorption.
A high-protein diet, on the other hand, may help improve your bone density. Getting enough protein daily may protect your bone health as you age.
Avoid following a low-calorie diet. Failing to eat enough calories throughout the day may slow down your metabolism. It could create rebound hunger, cause muscle mass loss, and affect your bone health.
According to a study published in Clinical Science (London), eating fewer than 1,000 calories per day can lead to lower bone density.
Follow a well-balanced diet of at least 1,200 calories daily to build and maintain strong bones. Make sure you're eating plenty of protein and nutritious foods that are packed with vitamins and minerals. Remember to consult a professional through your senior living community's dining or wellness program for guidance.
Try Natural Remedies for Osteoporosis Today
Protect your senior bone health and quality of life! Try these natural remedies for osteoporosis to reduce your risk of fractures. Remember, you don't have to age safely alone.
Provincial Bethel Park offers an independent, maintenance-free lifestyle with a full calendar of enriching activities, spacious apartments equipped with comforting amenities, and on-site services designed to elevate your experiences. Life here is enriched by exclusive programs catered to your unique wellness and lifestyle goals.
Discover personalized attention you can't find elsewhere. Contact us to schedule a tour.