Because bones are the entire support system of your body, keeping them healthy is important. Factors such as diet, genetics and how much bone mass you built up as a teenager all contribute to how much bone mass you have as you age also. Since more bone mass is lost after age 30 than the body creates naturally if nothing is done, the threat of osteoporosis can be very real too with ageing. So how do seniors then increase bone mass may be a topic of discussion among your friends at the independent living community, and below is some information to keep you informed.
Find out about your family medical history: Your family’s medical history can be a key factor for bone health. So you may develop osteoporosis if a parent or sibling has had or has it now. So positive action is even more important then.
- Make your food choices healthy: Whether you’re eating at home or at a function at the independent living community center, make choices your bones will appreciate. So consuming sources of calcium for healthier bones from low-fat dairy products helps. Other sources are sardines, white beans, tuna and salmon. Eating more of certain fruits and vegetables are also another way to get the calcium, vitamin K and vitamin C that you need.
- Stop smoking: Smoking is one of the worst things you can do to your body and your health. Studies have shown that bone mass is lower, and the risk of fractures higher in smokers than non-smokers. The risk also increases by the number of years and packs of cigarettes per year that you have smoked.
- Cut back on drinking alcohol and soda: If you consume more than two alcoholic drinks a day, especially as a senior, it will raise the risk of bone loss and falling. So a woman should drink no more than one alcoholic beverage a day or seven per week. Men should consume two a day or about ten a week at most. You’re not safe with soda either as too much cola consumption has been linked to low bone density.
- Take in the sun: Your body needs Vitamin D to help build bones that are healthy and to absorb calcium. Spending five to thirty minutes in the sun, perhaps while talking to friends at the independent living community park a few days a week will help with the absorption. If you aren’t getting enough Vitamin D, then eating foods with Vitamin D or taking a supplement will help also.
By taking steps now, you can not only stop losing bone mass, but actually build it up.