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By: Elizabeth Bemis on September 19th, 2012

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Tips for Preventing Osteoporosis

assisted living | united methodist homes | Independent Living Community | Health Tips for Senior Citizens | Healthcare For Senior Adults

assisted living community in CTOsteoporisis Prevention

If you are an active person who's inclined to sports or outdoor activities, it is important to keep your bones healthy. In America, more than 10 million adults suffer from osteoporosis. Bone loss due to this condition increases the risk of fractures. It prevents you from doing the things you love.

But don't worry, because this is preventable. Below are helpful tips on how to prevent osteoporosis, whether you live at home or in an independent living community.

Drink milk regularly

Milk is a rich source of calcium and vitamin D. Calcium makes your bones strong and vitamin D helps in proper calcium absorption. Opt for low-fat or skim milk, non-fat yogurt and cheeses that are fat-reduced. 

Eat more fish 

It doesn't always have to be fresh. Canned sardines and salmon are rich sources of calcium. Mackerel and a variety of oily fishes are teeming with Vitamin D, which help with calcium absorption. 

Green vegetables

Leafy greens are full of vitamins that include potassium and Vitamin K. These two essential nutrients help block calcium loss. So next time you make a veggie salad, add in some broccoli, kale, bok choy, and turnip greens. Lettuce and spinach are also rich in potassium.

Eat fruits daily

Do you know that an 8 oz serving of avocado covers 35 percent of your daily value of Vitamin K and almost 25 percent of your daily potassium needs? Other fruits that are rich in Vitamin K and potassium are grapes, kiwi, dried prunes, and bananas.

Regulate caffeine intake

Don't drink more than three cups a day. Caffeine is known for making the body excrete calcium more quickly. Even if you love the brew provided by your assisted living community, don't overdo it!

Soy for stronger bones

Soy improves bone density because it has calcium and plant estrogens. It's a flavorful addition to your smoothie and malt. Most supermarkets sell pre-packed soy flour that you can use for baking cupcakes and pancakes. 

Too much protein is bad for bones

Like coffee, too much protein makes you body lose calcium more quickly. The recommended daily protein intake for women is 50 grams, and 63 grams for men.

Regular exercise

Thirty minutes of exercise at least three times a week effectively improves your posture, flexibility and balance. Walk, run, lift weights, climb stairs or try volleyball. Swimming won't do as much because you have to work against gravity to gain the bone-building effect.

Key Takeaways:

  • You can prevent Osteoporosis by eating foods rich in Calcium, Vitamin K and Potassium. Opt for green leafy vegetables like spinach, lettuce, broccoli and more. Fruits like avocados, prunes, kiwis and bananas are rich in Vitamin K and potassium for better calcium absorption. 
  • Too much caffeine and protein is bad for your bones. Follow the recommended daily RDA intake amount and limit your coffee to 3 cups a day.
  • Exercise is good for your muscles and bones. It helps retain your posture, balance and flexibility. Opt for exercise routines that involves lifting, running, climbing or walking.

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About Elizabeth Bemis

In 1998, I drove past an assisted living community construction site, learned that it was part of United Methodist Homes and realized the next stop on my professional journey was to work for a mission driven organization. Soon after, I joined the team as Executive Director of our Middlewoods of Farmington community and later served as Regional Manager for the Middlewoods properties before accepting my current role as Vice President of Marketing, Promotions, and Assisted Living Operations. I enjoy spending time with my family, cooking, reading, walking, and love working alongside our staff, residents, and families to build strong communities that reflect the mission, vision, and values of United Methodist Homes.

Our Blog is a 2016 Platinum Generations Award Winner! The Generations Award is an annual international competition for excellence in senior marketing recognizing professionals who have communicated to the 50+ Mature Markets.