8 Tips For Making Bones Stronger
Stronger Bones:
Simple Steps Seniors Can Take to Strengthen Their Bones
As we age, it’s important to protect our bones. Not only do they support our body and help us move, but keeping our bones healthy can help ensure we’re able to achieve our daily activities and remain physically active. Not to mention, strong bones can help prevent a break in the event of a fall.
Each year, millions of seniors—those 65 and older—fall. In fact, one out of three older people fall each year, and falling once doubles one’s chances of falling again.
Research has identified many conditions that contribute to falling.
These are called risk factors. Many risk factors can be changed or modified to help prevent falls.
They include:
- Lower body weakness
- Vitamin D deficiency (that is, not enough vitamin D in your system)
- Difficulties with walking and balance
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Use of medicines, such as tranquilizers, sedatives, or antidepressants.
Even some over-the-counter medicines can affect balance and how steady you are on your feet - Vision problems
- Foot pain or poor footwear
- Home hazards or dangers such as:
- broken or uneven steps
- throw rugs or clutter that can be tripped over
- no handrails along stairs or in the bathroom
Most falls are caused by a combination of risk factors. The more risk factors a person has, the greater their chances of falling.
It’s best to remove risk factors and heed the following tips for making bones stronger.
8 tips for making bones stronger:
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Reduce your sugar intake
Sugar robs your body of important minerals like calcium, which is needed to build strong bones -
Get Enough Calcium and Vitamin D in your Diet
Foods that provide vitamin D include fatty fish, dairy or soy products, spinach, kale and orange juice -
Get Out and Move
Physical activity can help strengthen bones and muscles. Research shows that aerobic and bone-strengthening physical activity can slow the loss of bone density that comes with age. Go for walks, take up yoga or swimming. These are merely a few ways to get moving -
Talk to your Doctors About the Medications You Take
Some medications can weaken bones. Ask doctors about ways to protect your bones while treating other health problems -
Limit your Alcohol Use
Heavy alcohol use has been linked to reducing bone mass and increasing your risk for broken bones -
Maintain a Healthy Weight
Extra weight can increase your risk of bone loss and injury -
7. Watch your salt intake
High-sodium diets are associated with excess calcium excretion, which can diminish bone structure -
Give your Bones a Check-Up
Talk to your doctor about receiving a bone density measurement test to check for osteoporosis
Having healthy bones won’t prevent a fall. If you fall, though, having healthy bones can prevent hip or other fractures that may lead to a hospital or nursing home stay, disability, or even death. So, be sure to bone up on the tips presented here, and keep those bones healthy!
If you are thinking about senior housing for you or a loved one such as a senior apartment, independent-living, assisted-living, or other continuing-care community, visit alternativesforseniors.com to assist your search. Alternatives for Seniors is a print and online directory that specifically caters to the housing and personal care concerns of senior citizens and their families. You can also call our Senior Specialists at (888) WE-ASSIST (888-932-7747).
BLOG Date: Tuesday, February 9, 2016
Writer: Ryan Allen