Building Bone Density for Seniors
Healthy and strong bones serve two essential purposes. First, they support our bodies so we can walk, move, and perform all the wonderful activities we enjoy. They enable participation in physical pursuits like golfing, sports, and even dancing.
Second, our bones protect our internal organs from becoming damaged. Without bones, our heart, lungs, and other vital organs would be exposed to bumps and bruises, or worse. As we approach our golden years, maintaining a healthy and energetic lifestyle depends on having strong, healthy (and dense) bones. Making bone health a priority helps you remain active in your senior years.
What Happens When We Get Older?
Aside from our metabolism rate slowing down, muscles losing mass, and organs weakening, our bones also deteriorate. Why do our bones weaken as we age?
- As we slow down over the years, we often enjoy less physical activity which results in decreased bone strength.
- Hormonal changes, such as reduced testosterone in men and lower estrogen levels in women, slow the body’s ability to recover.
- Minerals that support strong bones, such as calcium, begin to leech out of our bones faster.
Once we understand what causes decreasing bone strength, we can take steps to boost our bone health.
How to Improve Bone Health
Now that you know why bones degenerate, let’s talk about how seniors can maintain bone density.
Food: Eat more foods with nutrients that promote bone density, such as protein, vitamins D and K, magnesium, and calcium. Your diet should consist of anti-inflammatory food like greens, fruits, whole grains, fish, and nuts. A diet rich in these foods can help slow bone deterioration and promote long-term bone health.
Exercise: You should make regular exercise a part of your daily routine. Participate in physical exercises, such as resistance training, brisk walks, hikes, jogs, sports, and even dancing. A body in motion promotes healthy joints and bone strengthening.
Checkups: Regular physician checkups can monitor your progress as it relates to maintaining healthy bones. In addition, you can consider seeking regular counseling from nutritionists and physical therapists to help stay on track in between doctors visits.
We can’t stop ourselves from growing older. However, we can take steps to better our golden years. And it’s never too early to start!
- VIDEO: Medicare Supplement Plans
- VIDEO: Medicare Advantage Plans
- VIDEO: Medicare Basics Part D
- VIDEO: Medicare Basics Part B
- VIDEO: Medicare Basics Part A
- VIDEO: How do I Choose Medicare Coverage When I Retire?
- VIDEO: 5 Important Medicare Facts for Pre-Retirees
- Set Yourself Up for Success with Your Fitness Routine
- Winter Hydration – Do I Need It?
- I’m 60+; Do I Need Life Insurance?
- Why Do I Keep Breaking My New Year’s Resolutions?
- Closing Out the Year with a Smile!
- How to Enjoy a Long Layover
- 6 Cold Weather Safety Tips
- 10 Tips for Managing Cholesterol Levels
- How Much Life Insurance Do You Need Right Now?
- 3 Top Tips for Better Posture
- Building Bone Density for Seniors
- Living Outside Your Comfort Zone in Retirement
- 3 Top Habits that Lead to a Happy Life After Retirement
- Should You Insure Your Gifts?
- Everything You Need to Know When Retiring Under 65
- 7 Benefits of Slow Travel
- Utilizing Medicare Preventative Services
- The Harsh Reality of Credit Card Fees
- Keeping Your Health Insurance Affordable
- 7 Tips to Weather Challenging Periods in Your Life
- What is a Variable Annuity? 4 Key Details You Should Know
- 4 of the Best Ways to Stay Healthy this Summer
- How to Prevent Sun Damage to Your Eyes
- 3 Tips for Safer Grilling
- When the Sun is NOT Your Friend (What You Need to Know about Sun Exposure)
- Tips to Avoid Stress Eating
- Common Exercise Pains – How to Work Past Them and When to Call for Help
- Signs Your Identity Has Been Stolen (and what to do about it)
- How Does Inflation Affect Life Insurance?
- Know the Benefits of Walking
- Do Brain Food Supplements Really Work?
- Ways You Can Spend Less on Gas
- What Are Alternatives if LTC isn’t Right for You?
- 4 Tips for a Less Stressful Summer
- Veteran and Medicare Benefits Work Together
- What are the Safest States From Natural Disasters?
- How to Choose an In-Home Care Provider for Your Loved One in 5 Steps
- 7 Myths About Your Back Pain
- 5 Foods that Will Help Keep Your Mind Healthy
- Don’t Throw Away Those Used Coffee Grounds
- I’m 50 Years Old. Should I Keep My Life Insurance?
- How to Spot Government Imposters
- 5 Mistakes to Avoid When Buying a Life Insurance Policy
- Happiness Through Healthy Food
- 5 Step Checklist to Choosing a Health Insurance Plan
- 5 Creative Spring Décor Ideas
- 10 Ways to Maintain Healthy Joints
- 3 Incredible Healthcare Smart Technologies Coming Your Way
- Do I Need a Long-Term Care Plan?
- Senior Diet: To Meat or Not to Meat
- How to Take Care of Your Personal Intangible Assets
- Dream All-Inclusive Trips to Escape the Cold
- How to Get Health Insurance if You’re a Freelancer
- Safety Tips for Driving in Winter
- Ways to Locate a Lost Life Insurance Policy
- Critical Times in Life that You Need Life Insurance
- Giving and Forgiving
- Why Buy Life Insurance on Children
- Things We Are Grateful for This Year
- What to Avoid When Switching to Medicare from the Public Health Exchange
- How to Host a Successful Virtual Holiday Party
- Is One of These Factors Keeping You from Seeking Life Insurance?
- Who Invented Insurance Anyway?
- Common Senior Micronutrient Deficiencies
- The Art of Aging Well
- Insure What? Celebrity Body Parts Insured
- Using HSAs in Your Retirement Planning
- 6 Strange Insurance Policies You Can Buy
- How Valuable Is Cash Value Life Insurance?
- Mistakes You Can Make When Exercising at Home
- Why You Should Never Lie to the Underwriter
- Forget Salad Recipes, Try a Salad “Matrix”
- Will My Life Insurance Policy Cover Me If Something Happens While Traveling?
- I’ve Been Denied a Life Insurance Policy. Now What?
- Bucket List Ideas and Why It’s Important
- Getting Fit Before the Medical Exam
- The Basics of Insurance APIs
- 8 Gas Savings Tips During Summer
- How to Stay Hydrated During the Summer Season
- Safety Tips for Outdoor Barbecues
- What You Don’t Know About Senior Fitness
- The Last Guide to Chair Yoga You’ll Ever Need
- Sleep Care is the New Self-Care
- Why Gardening is Good for Your Health
- Carbon Monoxide Concerns in the Home
- How to Save on Electricity for Free
- Why You Should be Grateful for the Year 2020
- Whole or Term Life Insurance
- Does a Stay-at-Home Spouse Need Life Insurance?
- Preventing Heart Health Issues
- Life Insurance for Your Newlywed Child
- Exercises for a Sedentary Lifestyle
- Post Pandemic Travel Tips
- Remote Activities You Can Do with Your Grandkids
- Benefits of Grateful Living
- Power Foods that Lift the Spirit
- How to Live Without Regrets
- Reducing Stress Through Music
- Best Nutrition Apps