Bone loss is the bane of old age but there is a way to maintain bone health in one’s senior years.
By Dawn Flemming
Bone loss and fractures for the elderly are not hardwired into destiny. There are many life-style changes that can help keep bones healthy well into old age. Here are five tips to help keep your bones healthy:
Protein
Many seniors do not have a proper intake of protein. Seniors should be having about 80 grams a day of protein. According to our previous articles, we recommend plant-based proteins as an alternative to animal-based proteins which can have adverse effects on health.
Vitamin C
Vitamin C is critical for bone health. Studies have shown that seniors who take high amounts of vitamin C are 50% less likely to have bone fractures.
Calcium and Vitamin D
Many seniors to choose to stay home and do not get enough sunshine. But vitamin D is essential for the processing of calcium in the body. Unfortunately, the recommended IU for vitamin D is 400 IU which studies have shown to have no impact on the body. A simple 15-minute outing on under the sun can give you as much as 10 000 IU. If you are on supplements, talk to your doctor and see up to what limit of vitamin D you can take daily.
The daily recommended amount of calcium is 1200mg.
Weight Lifting
Your muscles aren’t the only things that react to weight lifting. As you weight lift, your bones also increase in density and thus become stronger and less likely to fracture. Not only does your bone density increase, but so can your cartilage begin to be replaced.
Before undertaking and nutritional or exercise advice in this article, please make sure to consult with your doctor first.
Dawn Flemming is Director of Business Services at Geriatric In-Home Care in Fresno, California.
