As we age, the bones in our bodies tend to lose strength and become very thin. Osteoporosis is a disease that weakens bones to the point where they break easily. The National Institute of Aging claims, “Although osteoporosis can strike at any age, it is most common among older people, especially older women.” This disease is something that you can not predict; however, it is something that you can prevent. Believe it or not, simple everyday tasks are the basis to building strong bones and preventing Osteoporosis.
Exercise for Strong Bones
One of the simplest things you can do to prevent the onset of osteoporosis is exercising. When you work out your bones and muscles, they get stronger and grow. The best types of exercise for your bones are weight-bearing exercises. These exercises include, but are not limited to: walking, dancing, yoga and aerobics. Without any physical activity, the muscles, joints and bones will not receive the proper amount of exercise they need, which can lead to decrease in coordination and a loss of balance.
Get Enough Calcium and Vitamin D
Another easy way to ward off osteoporosis is to maintain an adequate supply of vitamin D and calcium. Making sure you have calcium in your diet is a great way to ensure you build strong and dense bones. According to Mayo Clinic, “Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure. But evidence about such health benefits is not definitive.” A balanced and versatile diet will include ingredients rich in calcium, vitamin D and protein, all necessary nutrients that support overall bone health.
Avoid & Quit Smoking
Cigarettes accelerate bone loss and bring other serious health complications. The Center of Disease Control states that, “Cigarette smoking harms nearly every organ of the body, causes many diseases, and reduces the health of smokers in general.” Smoking not only doubles the chance of bone loss, but it also increases the chance of bone fractures. As mentioned by the National Institute of Arthritis and Musculoskeletal and Skin Diseases, “in many cases smokers are thinner than nonsmokers, tend to drink more alcohol, may be less physically active, and have poor diets.” The best thing smokers can do to ensure that their bones are protected is to quit smoking.
At Renaissance Home Health Care and Adult Day Services, we provide support to prevent and treat to client who are diagnosed with osteoporosis. Through our comprehensive adult day care program, clients are encouraged to and participate in a variety of physical activities, including chair and stretching exercises. Our Director of Patient Services, Marise Deaussou, explains that, “ As part of our holistic approach to senior living, we make sure to provide clients with nutrient-rich meals as well as fitness classes to ensure their bones continue to stay as healthy as possible.” To learn more about our Signature Touches, click here.