Maintaining bone health as a senior is a great way to preserve mobility, independence, and overall health. Healthy bones reduce the risk of fractures and osteoporosis, which can be debilitating. By prioritizing bone health, seniors can live active lifestyles, participate in social activities, and live more fulfilling lives.
One great way to preserve bone health is through diet. Calcium, vitamin D, protein, and magnesium are the most important nutrients you need to eat to maintain bone health. Some of the best diets for maintaining bone health are:
- The Mediterranean diet
- The DASH diet
Why Is Bone Health Important?
Sometimes it’s easy to forget the importance of bone health in maintaining strength and mobility as we age. Ignoring bone health in your health plan is a mistake, as poor bone density can lead to impaired mobility from bone breaks and fractures.
The loss of bone density happens when we lose the calcium and other minerals that strengthen our bones. This loss of bone density leads to bones becoming more brittle and fragile. Eventually, this can lead to a disease like osteoporosis. Osteoporosis is a bone disease that causes the insides of the bones to become more hollow and fragile.
On average, 1 in 4 adults over the age of 65 will experience a fall every year. Older adults with osteoporosis or poor bone density are significantly more likely to experience a bone fracture or break when they fall.
Which Foods Help with Bone Health?
Some nutrients play a larger role in maintaining bone health than others. By picking a diet with these minerals and vitamins, you can help keep your bones strong. The 4 most important nutrients for maintaining bone density are calcium, vitamin D, protein, and magnesium.
- Calcium: Bones are made out of a complex combination of minerals, one of which is calcium. Research has shown that calcium intake is a key factor in maintaining bone health.
- Vitamin D: Vitamin D is a mineral that has various health benefits. When it comes to bone health, having enough vitamin D helps our bodies properly absorb calcium to keep our bones strong.
- Protein: Some research has shown that increasing protein intake also has beneficial effects on bone density and strength for seniors looking to maintain bone health.
- Magnesium: Magnesium helps maintain bone integrity by influencing bone cell function while reducing inflammation that can lead to osteoporosis.
The Mediterranean Diet
One of the best diets for bone health is the Mediterranean diet. The Mediterranean diet is based on the food that comes from countries on the Mediterranean Sea. This diet focuses on eating plant-based meals and healthy fats while moderating how much meat is consumed per week. Some guidelines include:
- Eating fruits and vegetables, whole grains, and olive oil at every meal.
- Limiting poultry, eggs, and dairy to 1 serving per day.
- Eating at least 3 servings of fish, legumes, and nuts per week.
- Limiting red meat and sweet treats to 1 serving a week.
The Mediterranean diet is scientifically linked to better bone health. Making a few tweaks to your diet and focusing on eating enough vegetables, whole grains, and healthy fats can lead to great outcomes for your bone health.
The DASH Diet
The dietary approach to stop hypertension, or DASH diet, was created to address high blood pressure. Studies on the DASH diet showed a link between the DASH diet and bone health.
The DASH diet doesn’t focus on only eating certain foods but focuses more on meeting specific nutritional goals every week. The main focuses of the DASH diet include:
- Eating more fruits and vegetables.
- Eating more whole grains.
- Eating a balanced amount of nuts, seeds, oils, and healthy fats.
- Limiting consumption of full-fat dairy, meat, sweets, and sodium.
What Else Helps with Bone Health?
While diet plays a crucial role in keeping bones healthy, it isn’t the only thing that can help maintain bone health.
Medications and exercise can help improve or preserve bone health. According to the American Academy of Orthopaedic Surgeons (AAOS), maintaining an active lifestyle through strength and resistance training and weight-bearing aerobic exercise can help bone health.
Strength & Resistance Training
Strength and resistance training includes any exercises that incorporate loading and resistance elements. This includes weightlifting, resistance band training, or even swimming. These exercises strengthen muscles and bones by placing stress on bones and joints, which activates bone-forming cells.
Before beginning strength and resistance training, consult a physiotherapist or certified personal trainer who can create an exercise plan tailor-made for your physical abilities. Doing strength training without professional assistance may result in injury.
Weight-Bearing Aerobic Exercise
Moderate aerobic exercise on your feet can help slow down bone loss. Activities like walking, jogging, water aerobics, and even gardening can all count as weight-bearing aerobic exercise. The AAOS recommends 30 minutes of weight-bearing aerobic exercise 4 times a week to preserve bone health.
Medication for Bone Density
Some medications can help with bone density preservation and osteoporosis symptoms. By consulting your doctor, they can help you find the right combination of medications and lifestyle changes to allow you to maintain your bone health, even with osteoporosis.
Get Help Managing Your Bone Health
Overall, any diet that focuses on eating more vegetables, whole grains, and healthy fats will help you maintain your bone health. Creating a specific meal plan can be overwhelming. At All American Living Assisted Living at Washington Township, our dining program can accommodate all your dietary needs and keep you on track with your bone health goals.
If you are struggling to manage your medical and dietary needs, the right lifestyle can help you meet your needs to stay happy and healthy. To learn more about our floorplans and lifestyles, book a tour with us today!
