How to Keep Your Bones Strong & Healthy in Senior Years
Did you know that bone health tends to deteriorate as we age? Studies show that bone loss can cause osteoporosis and other conditions where the bones become thin and can break easily. According to the experts in independent living and retirement communities, a combination of good nutrition and regular exercise can help improve your bone health and reduce the chances of falls. Read on to learn more about making your bones strong and healthy with age.
Essential Nutrients for Bones: Vitamin D and Calcium
Calcium is crucial for bone tissue, and Vitamin D helps the body absorb calcium. This is why these two nutrients are critical for healthy bones.
Vitamin D for Older Adults
Seniors are especially at high risk of vitamin deficiency because the body tends to become less efficient at producing vitamin D as we age. As per the specialists in our Hartford retirement community, adults need around 600 IU of vitamin D per day for healthy bones. If you are over 70 years, your body may need around 800 IU of vitamin D. Good sources of vitamin D include fatty fish such as salmon and tuna, soy milk, egg yolks, cereals, and more.
Calcium for Bone Health
According to the experts in our independent living facility, you may need around 1,000 mg to 1,200 mg of calcium a day. Milk and other dairy products, orange juice, broccoli, and other green leafy vegetables are excellent sources of calcium.
Nutrition Basics for Strong and Healthy Bones
- Choose Whole Foods
The nutritionists in our retirement community recommend foods with whole grains such as cereals, bread, and other products for healthy bones.
- Avoid Highly Processed Foods
It helps to know that processing tends to strip some foods of their natural nutrients. This is why you should consider reducing the consumption of such foods as you age. Doing so can help ensure you get enough nutrients without increasing your calorie intake.
- Go for Variety
Adding variety to your meals is an excellent way to get sufficient nutrients while appeasing your taste buds. Consider a new grain, such as quinoa, and choose different vegetables such as leafy greens, red peppers, and more to ensure a balance of nutrients.
Strengthening Your Bones with Exercise
- Take It Slowly
Although strength-building exercises may sound challenging, you can achieve the desired results by starting slow. Our independent living facility specialists recommend at least 30 minutes of regular exercises targeting your shoulders, legs, back, chest, and biceps.
- Develop a Whole-Body Routine
It helps to know that strength-building exercises are essential for muscles and bone health. Be sure to develop a routine that you are comfortable with.
- Maintain Your Exercise Routine
Make sure that you follow your exercise routine to strengthen your bones and muscles and build stamina.
We Offer the Best Facilities at Our Hartford Retirement Community
At The Holiday Retirement, we provide independent living facilities for older adults. Our Hartford retirement community has qualified staff to cater to your needs and ensure you have everything you need for a comfortable and healthy life. We offer safety, comfort, and convenience while ensuring you maintain an independent lifestyle.
If you have any questions about our independent living facility in Hartford, be sure to call us at 1-860-233-8202.