Did you realize? Osteoporosis is a condition that causes the bones to become brittle, weak, and prone to breaking, affecting over 200 million individuals worldwide. Hip fractures are a lifetime occurrence for one in six postmenopausal white women with osteoporosis.

There is no justification for turning into a statistic when it comes to osteoporosis. Older bones can be strengthened in several ways. Additionally, the majority of these actions will prolong life and enhance general health. Take care of your bones by using the advice in this article, and urge an elderly loved one to do the same.

How to improve bone health in 6 ways

1. Workout

Exercising for only 30 minutes a day can help build bones and fend off osteoporosis.

Yoga, tai chi, and even simple walking are weight-bearing workouts that help the body defy gravity and encourage the growth of bone tissue. Strength training strengthens bones by constructing muscles.

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2. Consume a healthy diet

All of these foods are high in calcium and vitamin D, which have been proven to strengthen bones, including dairy products, fish, and leafy green vegetables.

Omega-3 fatty acids, which are included in fish and flaxseed, may also be related to bone health. Possible benefits of blueberries for bone health.

At least three portions of low-fat or non-fat dairy products, including milk, cheese, and yogurt, should be consumed daily, along with five servings of fruits and vegetables.

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3. Consume vitamins

If your appetite has decreased, eating enough to give your body all the nutrients it requires may be challenging. It has been proven that taking supplements like calcium, vitamin D, and omega-3 fatty acids strengthens bones.

Be cautious to ask your doctor whether any supplements you consume might interact badly with any prescription drugs you might be taking.

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4. Ensure that your body is getting the calcium and vitamin D it requires

The body may more easily absorb vitamin D from meals when exposed to sunlight. To assist the body in metabolizing the essential vitamin D for bone health, experts advise five to ten minutes of sun exposure (without sunscreen) on the hands, arms, and face, two to three times each week.

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5. Steer clear of salty meals and coffee

It has been demonstrated that foods with a lot of salt or those that have been processed too much impede the body from absorbing calcium. Likewise, highly caffeinated drinks could.

Limiting your intake of certain items will improve your general and bone health.

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6. Get a bone density assessment

While this straightforward diagnostic test won't help you build stronger bones, it can tell you whether you're taking the right steps to improve your bone health.

All women and men over the age of 70 are advised to get a bone density scan.

Living a healthy, active lifestyle is the Heritage Care Home Difference.

Even as an older adult, it can be challenging to find the will to routinely exercise and eat healthfully. For this reason, Heritage Care Home Senior Living provides a wide range of enjoyable activities and wholesome meals that make it simple for residents to get active, eat properly, and strengthen their bones to keep their independence.

Find a Heritage Care Home community near you or contact one of our senior living experts to learn more about how Heritage Care Home supports residents in leading healthy, fulfilling lives.