Best Foods that Promote Bone Health as You Age

Bone health is the backbone (both literally and metaphorically) of your overall wellbeing. The less known fact that if you haven’t reached your peak bone mass by the age 30, you might be in risk of various bone-related health issues, including fragile bones.

 Bone-related issues are more often observed in women than men as they have smaller and lighter bones.

 This fragility of bones is further increased after reaching menopause due to the reduced production of estrogen and progesterone.

 Fragile and bones with lower density are often stroked off as common issues but only, they are NOT! With nutritious and protein-rich foods, seniors can avoid many issues such as brittleness, breaks, and fragile bones.

 Here are a few essential ingredients that ensure your bones are stronger and healthier as you age.

Protein Protects -

 ● Protein is an integral part of healthy bones as about 50% of bone is nothing but protein. Low protein intake negatively impacts the calcium consumption.

● Doctors suggest 100g of protein is ideal for seniors bone health sourced from different food options.

● Balanced protein diet lessens bone loss from the arms, legs, hip and spine, and other bone-heavy parts in the body.

Give a Bigger Room for Vitamin D and K -

 ● Strong bones are results of vitamin D and K. Vitamin D plays an important role of absorbing calcium while Vitamin K helps in regulating the re-absorption of calcium.

● Vitamin deficiency is common in seniors as a result of less sun exposure due to less outdoor activity.

● Rely on food sources such as fatty fish and liver for vitamin D and K. Also, ensure you have enough sun exposure under the morning and evening sun.

Physical Activity and Strength Training -

 ● High-impact exercise such as strength training and weight-bearing are critical in maintaining strong bones. These exercises are programmed in formation of new bones.

● There are enough resources that strengthens the fact that weight-bearing exercises strengthen bones, increase their size, and reduction in markers while reducing the inflammation.

● The other benefits of physical activities includes healthy blood circulation to all parts of the body and increased bone and muscle mass irrespective of age.

Bone Health Calendar

● Maintain your own bone health calendar that keeps a track of all the essential ingredients.

● Record your food intake, daily workout regime, and doctor suggestions (if you have received any).

●    This calendar will help you understand all the changes you made in your life and areas you should focus to improve your bone health.

 Besides, your bone health is as good as the food you consume. It is extremely important to know what the best sources for good bones are. Here are a few options that can help you when you are preparing a diet for seniors for stronger bones as they age.

Dark Green Vegetables - Dark greens are full of vitamins and minerals that are essential for bone strength. Cabbage, broccoli, spinach, beet greens, collard greens, dandelion greens, mustard greens are the best choices. Also kale, okra, sweet potatoes, potatoes, and tomatoes are great sources to maintain bone health.

Prunes are Boons for Bones - Being the rich source of vitamin K, potassium, magnesium, boron, and antioxidants, prunes can be the best sources for bone strength. Enjoy them in a salad or as a snack or juice on a daily basis to give extra strength for your bones.

 Daily Dairy - Most of the dairy products being high on calcium and calcium being the important source of strong bones, make dairy consumption a daily routine for seniors. Take low-fat milk and yogurt on a daily basis not just for bone health but also for the overall health.

 Lean Meat - Lean meat options such as salmon, chicken breast, and liver can be the great sources for bone health. Particularly salmons being the contented sources for the essential omega-3 fatty acids, and with significant levels of calcium, make them the best protein rich foods for seniors.

 All these foods are crucial not just in keeping the bones healthier but promotes overall wellbeing. Ensure they are part of your daily diet. However, do not forget to take your doctor’s advice before making any of these changes.

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