HOW SENIORS CAN MAINTAIN HEALTHY BONES

Bones do much more than just provide the structure that supports the body. Our bones also protect organs from damage, as well as store calcium and anchor the foundation for muscles to grow. Although we learn about maintaining bone health early in life, it is during our senior years that we must pay special attention to keeping our bones strong and healthy.

At our senior living facility in Everett, Washington, our caregivers make health education a priority for our residents. We educate residents on how to prevent the development of osteoporosis, which represents a medical condition in which bones become weak, even brittle enough to fracture. Since most people reach their peak bone mass around 30 years old, knowing how to prevent a disease such as osteoporosis is one of the most important healthcare missions of our assisted living facility in Arlington.

What Affects Your Bone Health?

Several factors play a role in determining bone health. Perhaps the most publicized factor is the amount of calcium in your diet. Low calcium levels contribute to lower bone density, which increases the risk of a senior sustaining one or more fractures. Inactive seniors have a higher risk of osteoporosis than their more active peers. Tobacco and alcohol use contributes to the weakening of bones as well. Women are at a greater risk of developing the symptoms of osteoporosis because they have less bone tissue than men. Size also plays a role, as people with body mass indexes below 19 have less bone mass to draw from for supporting healthy bones.

Some factors, such as race and family history, are out of our control.

Tips to Keep Your Bones Healthy

At our assisted living facility in Lynnwood, our caregivers provide residents with tips on how to maintain healthy bones. It all starts with calcium, and focusing on calcium levels should begin early in life. 

Adults between the ages of 19 and 50 should consume a Recommended Dietary Allowance (RDA) of calcium around 1,000 milligrams, which is the same RDA for men between 51 and 70. Women between 51 and 70 years old need a calcium RDA of 1,200 milligrams per day. Excellent sources of calcium include kale, tofu, broccoli, and dairy products. If you do not consume enough calcium to meet your RDA, ask your doctor about taking supplements to make up the difference.

Vitamin D is another critical nutrient to monitor for maintaining healthy bones. Your body requires a sufficient level of vitamin D to absorb calcium. 600 international units (UIs) a day should be enough vitamin D to absorb the calcium you need to maintain healthy bones as a senior. The RDA jumps to 800 IUs for adults older than 70 years old. Oily fish such as trout, salmon, and whitefish are the best sources of vitamin D. Milk and certain cereals also help seniors reach their RDA for ingesting enough vitamin D. As with calcium, check with your doctor to determine whether you should take vitamin D supplements 

Physical activity, especially weight-bearing exercises like walking and climbing stairs, helps build strong bones and prevent bone mass loss. Abstaining from smoking tobacco products and drinking alcohol also represent effective measures for maintaining healthy bones.

Stay Bone Healthy at MorningStar at Silver Lake

In addition to educating residents about the strategies for maintaining healthy bones, our senior living center in Everett, WA also schedules activities that help seniors build bone mass. Our passionate commitment to our residents includes incorporating activities that prevent the development of osteoporosis.