Courtesy of Hannah Whittenly [firstname.lastname@example.org]
With age, bones’ density and strength naturally begins to decline and can lead to bone loss, ultimately increasing the risk of osteoporosis. After the age of 30, bone loss begins to occur and progress with women more at risk. However, it’s still possible to increase the strength of bones and reverse any symptoms or conditions by incorporating a few habits into a senior’s lifestyle.
1. Consume Calcium
Just the diet alone can drastically increase the bones’ density by incorporating calcium into the diet. Factor in foods that include milk, cheese, yogurt, and spinach. Calcium also increases the density and condition of teeth, allowing seniors to be a candidate for sedative dentistry when it’s needed and prevent the risk of tooth loss and fractures.
Although many people think that exercising can make it easier for bones to break, it will actually benefit the bones in the long run and prevent injuries from occurring. For seniors, exercising three to five days a week through walking or jogging will prevent osteoporosis.
3. Boost Vitamin C Intake
Many seniors try to avoid the sun, but experts say that the vitamin C will actually work to increase bone density by having enough exposure throughout the week. With a bit of gardening or a daily walk in the sunshine, skin will not be the only thing benefiting.
4. Switch to Decaf
Although a delicious cup of coffee is a part of many seniors’ morning rituals, it can be harming seniors and significantly contributing to bone loss. By switching to decaf, the lower amounts of caffeine consumed will delay bone loss from occurring and reverse damage from decades of consuming caffeine.
5. Quit Drinking
For many seniors, alcohol has the same affect on their body and mind as when they were younger, but the risk of harming themselves increases due to a more fragile state they’re in. By consuming more than seven glasses of alcohol a week, it can cause an increase in falls and slips, which will lead to fractures and breaking of bones.
6. Take Supplements
Even with a diet rich in calcium and vitamin c, it can often not be enough to provide the body with enough nutrients. By taking a daily supplement, it will put less pressure on consuming both vitamin c and calcium on a daily basis, and is necessary for those who are lactose intolerant.