Improving Your Bone Health

Bone density is a growing concern for older adults in the United States. More than 43 million people 50 and older have low bone mass, putting them at risk for osteoporosis, a bone disease that means an individual has significant bone loss and strength. 

Why Is Bone Health Important?

Your bones support your body and protect essential organs from injury. Bones also play an essential role in your movement. If you don’t prioritize your bone health, it can lead to brittle bones and decreased bone density diseases such as osteoporosis. And the weaker your bones become, the more at risk you are for fractures, breaks, and mobility restraints. 

Osteoporosis isn’t the only bone-related concern people must consider as they age. Other bone-related conditions include:

• Osteoarthritis affects the cartilage surrounding the joints, breaking the cushion that keeps bones from rubbing against each other. 
• Osteomalacia is a condition that affects how the body metabolizes vitamin D, leading to softer bones. 
• Osteopenia is the decrease in bone density, often a precursor to osteoporosis. 

Tips To Improve Bone Health

Some bone changes are natural. Your bones are living tissue, and they will change as you age. However, there are proactive measures shared by Mayo Clinic that you can take to keep your bones strong and healthy. 

Get Sufficient Calcium 

Calcium is one of the most abundant minerals in the body and is essential for keeping bones strong. Unfortunately, many adults do not get adequate calcium to promote healthy bones. According to the Office of Disease and Health Prevention, women 51 and men 71 and older should consume 1,200 mg of calcium a day. For reference, one cup of milk is about 300 mg of calcium, so you’d need to drink four glasses of milk to meet your calcium needs. 

If you’re not a fan of milk, there are plenty of other sources of calcium you can incorporate into your diet. You can get calcium from yogurt, cheese, soy, and collard greens. Many companies also add calcium to orange juice, breakfast cereals, and tofu. If you can’t get calcium from foods alone, you may want to consider a dietary supplement. However, it’s always best to check with a doctor before starting a supplement to ensure it won’t interact with any medications. 

Get Enough Vitamin D And Protein 

Calcium isn’t the only nutrient that affects your bone health. Vitamin D and protein also play an important role in strengthening your bones. Vitamin D and protein help your body absorb calcium to improve bone density. Protein also improves muscle strength, benefiting your overall skeletal structure. 

Adults 50 and older should aim to get 600-800 IU of vitamin D daily. Fatty fish, such as salmon and cod, are some of the best sources of vitamin D. A single 4 to 6 oz fish filet is around 600 IU of vitamin D, so you only need one to meet your needs. However, if you do not desire fish daily, you can get fortified vitamin D from dairy products, soy, almonds, and cereals. Mushrooms are also a great source of vitamin D, with 350-400 UI per ½ cup serving.

As for protein, you want to aim for 1 gram of protein for every 2 lbs you weigh. A cup of chicken contains about 40-45 grams of protein. Meat, dairy products, and legumes are all great sources of protein.

Don’t Smoke

It’s no surprise that smoking is bad for the body, but you may not have known this includes your bones. There’s plenty of research showing how tobacco affects bone mass, making your bones more brittle and increasing your risk of fractures and breaks. 

Smoking is an addictive habit, and quitting may not be as simple as throwing out your cigarette packs. If cutting cold turkey isn’t working for you, talk to your doctor about ways to quit smoking. There are many over-the-counter nicotine suppressants as well as therapy groups and treatment centers that can provide you with the support you need to quit.

How Visiting Angels Can Help 

Part of bone health is ensuring you get proper nutrients from your meals. Eating enough protein and bone-healthy minerals can sound easy in theory, but shopping, prepping, and cooking those meals consistently can take its toll. However, if you work with Visiting Angels, our caregivers can assist with grocery shopping, prepping your meals, and cooking so you can feel confident you’re getting the nutrients you need without having to stress about daily cooking responsibilities. We also assist with light household responsibilities, physical aid, and companionship.

If you’re ready to open yourself up to improving your bone health and overall wellness, the Visiting Angels team can’t wait to connect. Contact our local Portage, Ohio, office to schedule your complimentary consultation.