At Sunrise Senior Living, we know just how important it is to prioritize bone health in adults over 60. Due to the natural aging process, the risk of bone density disorders such as osteoporosis increases over time, but that doesn't mean bone problems are inevitable. Knowing how to increase bone density through diet and lifestyle changes can help you enjoy better bone health in your 60s and beyond.
Understanding Bone Health in Seniors
Osteoporosis is a condition that weakens the bones and is common in adults aged 50 or older. According to the National Institute on Aging, roughly 20% of women over 50 have osteoporosis, while around 5% of older men experience the condition.
As you age, your bone tissues break down faster than your body can replace them. Age-related hormonal changes can speed up this process and make osteoporosis more likely. One example of this is women during menopause because the body starts producing less estrogen, a hormone that helps your body rebuild bone tissue, causing your bones to become more fragile. Therefore, many experts recommend women begin screening for osteoporosis at age 65. Senior men may also require osteoporosis screening if their healthcare provider recommends it.
Dietary Tips for Increasing Bone Density
Ensuring adults over 60 get a good amount of nutrients in their diet is crucial for supporting bone health. As we age, the body’s ability to absorb essential nutrients like calcium, vitamin D, and magnesium diminishes, increasing the risk of osteoporosis and fractures. Eating a nutrient-rich diet helps maintain bone density, promotes proper bone regeneration, and supports overall health. By incorporating a balanced intake of fruits, vegetables, lean proteins, and dairy, seniors can fortify their bones, reduce the risk of falls, and enjoy a more active and fulfilling lifestyle.
According to Mayo Clinic, women aged 51 or older should aim to consume 1,200 mg of calcium daily. Men over 50 require 1,000 mg daily, rising to 1,200 mg at age 71 and older. Some examples of calcium-rich foods include dairy products, leafy green vegetables, soft bone fish such as sardines and canned salmon, and calcium-fortified foods, such as cereals and fruit juices.
Additionally, seniors require vitamin D to help their bodies absorb calcium. Adults aged 70 or younger need around 600 international units (IU) of vitamin D per day, increasing to 800 IU after age 70.
Consuming enough vitamin D can be challenging because it doesn't occur naturally in many foods. Fatty fish like mackerel and salmon contain vitamin D, and you can also find it in fortified cereals and milk. Your body also produces vitamin D naturally when exposed to sunlight, so spending time outdoors helps prevent deficiencies.
Other Essential Nutrients
While calcium and vitamin D are the most well-known nutrients for improving bone density, other vitamins and minerals also play a crucial role in a healthy senior diet. For example, magnesium helps prevent osteoporosis by enabling calcium and other nutrients to harden your bones. Dairy products, green vegetables, and whole grain breads and cereals are all rich sources of magnesium.
Vitamin K is also essential for bone mineralization and comes in two forms: K1 and K2. The most common sources of vitamin K1 are leafy green veggies, such as spinach, broccoli, and kale. Sources of vitamin K2 include:
- Pork
- Eggs
- Chicken
- Hard cheeses
Research shows that consuming potassium-rich foods daily could decrease your osteoporosis risk. Most fresh fruits and vegetables contain potassium, and you can also find it in high-protein foods such as beans, fish, and milk.
The Bone Health and Osteoporosis Foundation recommends creating recipes to support bone health by combining a calcium-rich ingredient with two or three other bone-friendly foods. For instance, you could prepare a smoothie containing milk, bananas, and spinach to boost your calcium, vitamin D, and potassium levels.
Exercise and Physical Activity for Bone Health
Keeping active as you age is also an important piece to increasing bone density. If you already have bone density issues, it's best to consult your doctor before starting an exercise plan to boost bone health for seniors. You may have an increased risk of fractures and other complications, and your provider can advise on the safest activities for your condition.
The following are some examples of light exercises that can help improve bone density health.Weight-Bearing Exercise
Weight-bearing activities place force on your bones, which can increase bone density over time. They include any exercise where your legs support your weight, such as walking, jogging, and racket sports.
Walking is also a free and accessible weight-bearing exercise that can help older adults get active. If you're new to exercise, it's wise to start with shorter walks to avoid injuries. Gradually increase your walking speed and distance as your fitness improves. Make sure to wear supportive shoes, carry water, and dress correctly for the weather conditions to avoid falls and accidents.
Strength Training
Strength training also puts bones under stress, encouraging them to maintain density. While many people associate strength training with weights, you can also use resistance bands or your own body weight with similar results. Squats, lunges, and push-ups are all examples of good strength training exercises to help with bone density.
It's a good idea to join a senior exercise class or consult a fitness professional before starting weight training. A knowledgeable professional can help you warm up, cool down, and learn the correct techniques to avoid injuries.
Lifestyle Changes to Support Bone Health
As you get older, your lifestyle can significantly impact your bone health. While unhealthy habits such as smoking and being sedentary can harm bone density, some simple changes can improve bone health for seniors.
Quit Smoking and Limit Alcohol
Smoking increases your risk of osteoporosis by preventing healthy blood flow to your bones, slowing down bone regeneration and reducing calcium absorption. Joining a smoking cessation program or support group can help keep you motivated if you're struggling to quit.
Drinking too much alcohol is also a risk factor for developing osteoporosis and other bone density problems. If you consume alcohol, the CDC recommends limiting your alcohol intake to one beverage per day for women or two for men.
Maintain a Healthy Weight
According to the Mayo Clinic, you're more likely to experience osteoporosis with a body mass index (BMI) lower than 21. Conversely, evidence suggests that being overweight could also lower your bone density, although more research is needed to study the link.
To keep your risk low, try to maintain a healthy weight for your height, age and gender. Eating a healthy diet and regular exercise can help reduce the risk of becoming overweight while retaining the muscle mass required for healthy bones.
Preventing Falls and Fractures
Falls and fractures can be debilitating and negatively impact your bone health. You can decrease your risk of falls and injuries by:
- Wearing supportive, non-slip shoes
- Removing or taping down trip hazards, such as loose rugs, uneven flooring, and electrical cables
- Keeping walkways, stairs, and living areas well lit
- Using assistive devices such as grab rails and walkers if you need them
Sometimes, older adults avoid exercising because they're worried about falling. Tell your doctor if you have concerns about staying active—they can recommend safe activities or refer you to a physical therapist for personalized support.
Balance Exercises
John Hopkins Medicine recommends balance exercises to reduce the risk of falls. In particular, it suggests practicing standing from a sitting position to strengthen your muscles and promote balance. Practicing standing steadily with your feet apart and standing on one foot can also be helpful.
Popular exercise classes such as tai chi and yoga can promote better balance. Studies show these activities can significantly improve balance while standing on one leg and may be helpful for people with balance disorders.
Maintain a Healthy Senior Lifestyle with Sunrise
Our personalized care programs are designed to address the unique needs of each resident by incorporating balanced nutrition, regular physical activity, and medical support. By focusing on comprehensive bone health among other preventative programs, we strive to enhance the overall well-being of our seniors, ensuring they can enjoy their time with strength and vitality.
Let Sunrise Senior Living be your partner in promoting a healthy, fulfilling life. Contact us today to tour a Sunrise community near you.