According to the US Food and Drug Administration, about 10 million Americans have osteoporosis. While there's no cure, you can prevent additional bone loss or strengthen your bones while living in your Auburn, AL, community. Prioritizing your senior nutrition may help lower your risk of osteoporosis.
What exactly are the best foods for bone health and osteoporosis prevention? Read on for our guide on healthy eating for aging!
According to a study published in Clinical Biochemistry, calcium plays a role in preventing bone loss and osteoporotic fractures in later life. Calcium supplementation could reduce bone loss by 0.5 to 1.2% and the risk of fractures by at least 10% in older people. Unfortunately, low calcium intake is a worldwide issue.
Women over the age of 51 need 1,200 mg of calcium daily, while men need 1,000 mg. To increase your calcium intake, consider the following foods:
Calcium is the main mineral found in our bones. However, old bone cells are broken down and replaced continuously. Consuming calcium daily may help protect your bones' strength and structure.
Your body will absorb less calcium if you consume a meal containing over 500 mg, compared to a meal with a smaller amount. Instead of consuming your daily recommended amount in one sitting, spread your calcium intake throughout the day.
Before adding these foods to your diet, consult a doctor or nutritionist. They can help you make a personalized meal plan based on your dietary needs. You can work with a professional through your senior living community's dining program to develop a calcium-rich diet.
Dark, leafy vegetables are rich in magnesium, calcium, and vitamins C and K.
Magnesium can help improve bone stiffness while increasing osteoblasts and osteoclasts. Osteoblasts are responsible for bone formation, while osteoclasts remove old and damaged bone. Consuming magnesium-rich foods may help improve your strength and density while aiding vitamin D absorption.
The body needs vitamin K to synthesize osteocalcin, which helps strengthen bones. It activates proteins that help the body improve bone density.
Vitamin C helps the body synthesize collagen, a protein that structures bones, connective tissue, and cartilage. Collagen keeps bones strong and flexible. Vitamin C's antioxidant effects may protect bones from damage.
Try adding green vegetables to your diet, including:
In one study, women over age 50 who consumed onions most frequently had a 20% lower risk of osteoporosis than others.
A major risk factor for osteoporosis is increased bone turnover. This is the process of breaking down and forming bone. In another study, women who consumed plants high in bone-protective antioxidants had decreased bone turnover.
Fish contain high levels of vitamin D, which helps the body absorb calcium. It also helps regulate bone remodeling (when old bone is replaced by new bone tissue). A vitamin D deficiency may increase your risk of weak bones and fractures.
Consuming more fish may help strengthen bone quality. It could prevent bone decay. Consider cold-water fish, like:
Fish are rich in protein. Low protein intake could reduce calcium absorption while slowing bone formation and breakdown rates. Older women who consume higher amounts of protein, on the other hand, have better bone density.
You can add more protein to your diet through:
Protein may be beneficial and detrimental to bone health. Before increasing your protein intake, consult a professional at your Auburn senior living community. Their dining program can help you make informed senior nutrition decisions with your unique needs in mind.
Soy products like tofu are rich in protein and calcium. These bone-strengthening foods include:
If you're following a plant-based diet, avoid dropping your daily caloric intake too low. Failing to eat enough can slow your metabolism and cause muscle mass loss. It may also be detrimental to your bone health.
Instead, try to maintain a healthy, stable weight. Explore your senior living community's wellness program. Adding exercise to your routine can strengthen your body and reduce your risk of fractures.
Nuts and seeds are rich in magnesium, calcium, and healthy fats. For osteoporosis prevention, consider eating more:
Pumpkin seeds and flaxseeds are good sources of zinc. Zinc promotes bone-building cell formation while reducing excessive bone breakdown.
Nuts and seeds are a healthy, easy snack. Consider eating them between meals to curb cravings for sweets.
Fruit can support collagen production. This protein can help improve bone strength. Look for fruits that are high in vitamin C, including:
Figs contain calcium and potassium, which work together to help prevent osteoporosis. They also contain antioxidants, which may help prevent cell damage.
Oranges are packed with vitamin C and small amounts of calcium. Vitamin C can boost the body's absorption of calcium from food.
Whole grains contain magnesium and phosphorus, which contribute to overall bone health. Whole grains include:
They're rich in fiber, iron, B vitamins, magnesium, and antioxidants. These nutrients reduce inflammation and help the body maintain bone health.
Legumes and beans are high in:
Beans are rich in calcium, which your body can't produce on its own. Without enough calcium in your diet, your body will take it from your bones, weakening them.
Beans are also high in phosphorus, which helps the body create energy, and magnesium, which supports bone health.
You are what you eat! Adding these best foods for bone health to your routine may help protect you from future fractures. Remember to consult a professional for more tips on healthy eating for aging.
Our team at Monarch Estates prioritizes senior health, safety, and comfort. Enjoy your golden years with our in-house activities, spacious apartment homes, exclusive programs, and daily made-from-scratch meals prepared by chefs. Schedule a tour to discover the perfect balance between independence and support!