A common cause of concern among seniors is bone functionality. What most people overlook is that a few simple changes can go a long way in improving mobility during one’s Golden years. Dietary changes combined with exercise in any form help promote good bone health.
1) Diet: Calcium intake in seniors has been observed to be much lower in comparison to the youth. This further aggravates the problem of slower calcium absorption. Hence a diet rich in calcium comes first and foremost in a list of to-dos for senior bone health. Protein is also vital for bone-building, although intake should be restricted in senior with renal problems.
- Milk, especially boiled milk is a rich source of calcium. Two glasses of milk must be consumed per day. Soy milk is another effective option for its speedier calcium absorption benefits.
- Yoghurt is richer in calcium and contains vitamin d- a calcium absorber. Cheese is also another calcium-rich food.
- Beans, legumes, grains, tofu, meat are all protein-rich foods. These bone builders heal wounds and aid in bone development.
- Ginger is proven to reduce pain of joints and also aid in improving bone health.
- Nuts like almonds, hazelnuts, pistachios, pecans are high sources of magnesium, an essential ingredient for bone development.
- Vitamin d foods- fish like salmon, sardines have bone strengthening mineral.
- Dark leafy vegetbles- kale, turnip greens, arugula, cabbage, spinach are excellent foods for improving bone health.
- Beyond the need for calcium and vitamin d, flavonoids are most instrumental in improving bone health. Flavonoids are found in blueberries, apricots, plums, apples, cranberries etc.
- Olive oil has been proven to help prevent osteoporosis.
2) Sun exposure: Exposure to the sun is the best form of Vitamin D. Taking a walk in the sun is refreshing and also helps your bones!
3) Physical Therapy: Even if you’ve suffered a very minor bone injury, you must take your physical therapy sessions very seriously. An expert will see you through the recovery and ingrain in you numerous agility activities.
4) Exercise: Regular exercise goes a long way in keeping bones healthy. There are many options one can look at and choose the one that suits him/ her best. Walking, jogging, yoga are most commonly practiced.
5) Well-designed homes: Tripping over an object or falling down the stairs, happen to be common causes for fractured bones and poor bone health during your old age. These instances can prove detrimental in the long run. It is important to keep in mind the placement of furniture when designing homes not only for a senior but for most individuals. It definitely pays off in the long run. Homes should ideally be clutter-free and have ample space.
6) Body massages: Not only do body-massages help in blood circulation, they also strengthen bones. Bone loss gets slower and mobility levels improve drastically.
7) Acupuncture: Acupuncture helps reduce joints pain from Arthritis, helps prevent and treat Osteoporosis. It helps fasten bone recovery and therefore, is a much used form of therapy.