7 Ways to Boost Your Bone Health After 50

7 Ways to Boost Your Bone Health After 50

7 Ways to Boost Your Bone Health After 50

As we age, our bones require more attention to stay strong and healthy. In fact, after the age of 50, our bone density tends to decrease, which increases the risk of fractures and osteoporosis. One essential nutrient that can help maintain and improve bone health is calcium, which is necessary for building and maintaining strong bones.

Here are some calcium-rich foods that you can include in any senior’s diet to keep their bones strong and healthy:

1.  Dairy Products

Dairy products such as milk, cheese, and yogurt are excellent sources of calcium. If calories are a concern, you can give seniors low-fat or fat-free varieties to keep their calorie intake in check.

2.  Leafy Green Vegetables

Vegetables like kale, collard greens, and broccoli are rich in calcium and provide other essential nutrients like vitamin K, which is important for bone health.

3.  Fortified Foods

Many foods, such as certain cereals, juices, and plant-based milk alternatives (e.g., almonds and soy), are fortified with calcium. Tofu fortified with calcium is an excellent plant-based source of this nutrient and can be used in various dishes. Check the labels to ensure the one you purchase contains a significant amount of calcium.

4.  Fish

Canned fish with bones, such as salmon and sardines, are a great source of calcium. The bones in these fish are softened during the canning process, making them soft and easy to consume but still an excellent source of calcium.

5.  Nuts and Seeds

Almonds, sesame seeds, and chia seeds are good sources of calcium and can be easily incorporated into your diet by adding them to salads, yogurt, or smoothies.

6.  Beans and Lentils

Beans and lentils are rich in calcium and provide protein and fiber, making them a nutritious addition to your meals.

7.  Oranges

Oranges and other citrus fruits are high in vitamin C and contain calcium. Vitamin C is vital for collagen production, a key component of bone tissue.

Bonus: Calcium Supplements

If you’re having difficulty getting enough calcium through your diet, calcium supplements can be a helpful addition. However, it’s essential to choose the right supplement and dosage. Different calcium supplements, such as calcium carbonate and calcium citrate, are available, each with its own absorption rates. It’s recommended to take calcium supplements with meals to enhance absorption.

 

See also: Easy Nutrition and Meal Planning Tips for Caregivers

Consult your healthcare provider before taking any calcium supplements to determine if they are necessary and to discuss the appropriate dosage. Along with incorporating calcium-rich foods into your diet, regular weight-bearing exercises like walking, jogging, or dancing can help maintain bone density.

These dietary and lifestyle changes can help your bones stay strong and healthy as you age. Remember, it’s never too late to start caring for your bones, so start including these calcium-rich foods in your diet today! Discover how Bonita Springs Healthcare Services in Gilroy, CA can enhance your health journey as you age. Contact Us for specialized personal care with our home care experts in Gilroy, California.

Posted by Site Publisher
4 months ago / March 12, 2024

Filed Under: Blog

Get Started

Download Our Guide:
Caregiver Burnout and How to Avoid It

How do you know if you are experiencing caregiver burnout? Download our free guide and learn the warning signs, how to avoid them, and when to seek assistance.

Please complete the form below and we will email the guide to you immediately.