You’re sitting in your doctor’s office in Lawton, OK, and you receive life-changing news: You have osteoporosis.
Osteoporosis is a progressive condition where your body loses bone density as you age. Over time, it can lead to a higher risk of fractures and other issues.
Not to worry: There are many natural remedies for osteoporosis to try. In this article, we take a deeper dive into natural wellness tips for bone health in seniors.
Balance Your Diet
One of the keys to osteoporosis prevention and management is your diet. A nutritionally balanced meal plan can provide the vitamins and minerals to keep your bones as strong and healthy as possible.
Here are some key staples of an osteoporosis-friendly meal plan:
Dark, Leafy Greens
Dark, leafy greens, such as kale and mustard greens, are rich in fiber, vitamins, and minerals. In particular, they provide a good source of antioxidants.
Both raw and cooked leafy greens present distinct benefits. Raw leafy greens have more of a crunch and can be used in salads with a variety of toppings. Cooked leafy greens are easier to digest and help with nutrient absorption.
Dairy
Dairy products offer plenty of calcium and Vitamin D, both of which aid in bone health. Since osteoporosis often stems from a lack of calcium, it’s crucial to make sure you get enough for senior health support.
If you use protein powder before a workout, try putting protein powder in whole milk for maximum nutritional benefit. For calorie-conscious consumers, skim milk also has some benefits.
Yogurt is a fantastic source of calcium. It also contains probiotics, which can aid in digestion and help balance your gut bacteria. Try yogurt plain, or with toppings such as nuts, granola, and fruit.
Cheese is another delectable way to increase your calcium intake. Cut up some cubes of cheese as a snack for healthy fat, or top your meals with a shredded variety.
Nuts and Seeds
Nuts and seeds are a fantastic and quick snack on their own or as toppings for a salad. Healthy nut butters with natural oils are also a great way to increase your calcium intake.
Combine nuts, such as cashews and peanuts, with dried fruits like figs and prunes, for a delicious and healthy trail mix.
Lifestyle Changes
Simple lifestyle changes can drastically improve your quality of life when living with osteoporosis.
Reduce or Quit Drinking
A recent study conducted by the World Health Organization revealed that no amount of alcohol is good for your health. Even cutting back on your consumption can make a huge difference in your health.
Rather than drink during the week, try to find other activities that bring you joy. Take a look at the activity calendar in your senior living community to see if there is anything that interests you.
Quit Smoking
Smoking may be a hard habit to break, especially if you’re a longtime smoker, but your body will thank you.
You will no longer have to depend on nicotine. In addition, you will have better blood circulation and lung capacity, which can aid in your workouts.
Exercise and Physical Activity
You may feel like reducing exercise is the best solution to avoid exacerbating your osteoporosis. That could not be further from the truth.
Low-Impact Workouts
The key to effective cardio with osteoporosis is low-impact workouts. Avoid high-impact cardio that will put unnecessary stress on your joints and bones.
Stick to activities that will boost your heart rate and provide a good workout, without having to worry about fractures.
Some of the best low-impact cardio activities include:
- Walking
- Swimming
- Water aerobics
- Cycling
- Elliptical machine
Even if a workout is low-impact, evaluate how you feel throughout the exercise. If you feel like there is too much stress on your body, scale back.
Safe Weight Lifting
You do not need to give up weight lifting if it is something you enjoy. When you have osteoporosis, it’s important to practice weight lifting safely.
Always bring a spotting partner when you lift. He or she will be able to analyze your form and prevent serious injuries if your hands slip or you over-exert yourself while working out.
A recent study by Harvard University revealed that strength training, such as lifting weights, can slow bone loss.
Exercise Regularly
The key to exercising is to do it regularly. Try to exercise for at least 150 minutes every week. Many people break that time up into five 30-minute sessions with two rest days in between.
Remember, if you do not immediately see results, do not get discouraged. Achieving the body you want takes time. If you continue to work out, you will feel better both mentally and physically.
Complementary Therapies
Rather than traditional medical intervention, other therapies may help to treat your osteoporosis or slow the progression of the disease.
Yoga and Tai-Chi
Yoga and Tai-Chi are both movement and breath-based exercises that focus on mindfulness as well. Slow movements are beneficial if you have osteoporosis because there is less stress on your bones and joints.
Yoga, in particular, is a popular activity for all ages and skill levels. See if others in your senior living community are interested in doing yoga sessions together.
Acupuncture
For pain in specific areas, acupuncture can have limited benefit. Acupuncture is a treatment where needles are placed in specific locations throughout the body to relieve physical symptoms.
Supplements
If you can’t get enough nutrients through your diet, supplements are a potential solution. Some supplements that support bone health include:
- Vitamin D
- Vitamin K
- Boron
- Magnesium
- Calcium
Remember to talk to your doctor before starting any new supplements to ensure they don’t interact with existing treatments or medications.
Try These Natural Remedies for Osteoporosis Today
You do not have to use medication and invasive medical treatments to manage your osteoporosis. With these natural remedies for osteoporosis, you can confidently care for your body without extreme medical intervention.
Are you looking for a team to support you in aging safely? Morada Lawton is here to help. We’re a thriving environment that welcomes pets to our assisted living community.
If you’re interested in starting a new phase of your life, Morada Lawton is here to help. Reach out to us today for more details or to schedule a tour. We’re excited to hear from you!
