7 Natural Remedies for Osteoporosis Seniors Should Know

Did you know that 80% of the estimated 10 million Americans with osteoporosis are women? While men have a much lower risk in comparison, they can naturally develop the disease as they grow older.

However, developing osteoporosis is not always a given. There is a wide variety of factors that can contribute to it, some of which you can control. In Bellefontaine, seniors can enjoy a lifestyle with gentle activity that promotes stronger bones and a better quality of life.

Here are some natural remedies for osteoporosis that can help keep your bones in the best shape possible.

1. Calcium-Rich Diet

Calcium is the cornerstone of bone strength. It's a major component of bone tissue, making up the majority of its structure. It provides the necessary hardness and rigidity.

As the human body ages, it absorbs less calcium, making it vital for seniors to consume calcium-rich foods. Obtaining calcium from food sources is generally more effective and better absorbed than from supplements.

Recommend sources of calcium include:

Leafy green vegetables like kale and collard greens
Dairy products such as milk and yogurt
Fortified foods like almond milk and cereal
Tofu and tempeh

Seniors should aim for around 1,200 mg of calcium daily, split across meals for better absorption.

2. Vitamin D for Calcium Absorption

Vitamin D is another important component for improved bone health in aging. This vitamin enhances calcium absorption in the gut and helps regulate calcium levels in the blood. It doesn't matter how much calcium you take in if you aren't also including vitamin D in your diet.

Natural sources of vitamin D include:

Sunlight exposure of 15 to 30 minutes
Fatty fish like salmon and mackerel
Egg yolks
Fortified foods and beverages

Sun exposure should happen at least a few times a week. Seniors often have lower vitamin D levels due to reduced sun exposure and decreased skin synthesis. Doctors often recommend supplements of 800 to 1,000 IU daily.

3. Weight-Bearing and Resistance Exercises

One of the best osteoporosis tips is to stay active in your old age. Physical activity plays a critical role, as it forces your body to work against gravity. This stimulates bone formation and slows bone loss.

Effective activities for seniors are:

Walking or hiking
Light jogging
Dancing
Tai Chi
Resistance band workouts or light strength training

Weight-bearing exercises should take priority, as these put less strain on your body. At the same time, they improve your mobility and balance in your everyday life.

Engage in physical activity for at least 30 minutes most days of the week. Try to make a habit of it, even if it's mostly walking or dancing.

4. Magnesium and Other Bone-Friendly Nutrients

Other nutrients play supportive roles in bone health in addition to calcium and vitamin D. Magnesium is one that helps convert vitamin D into its active form and is necessary for proper calcium absorption.

Sources of magnesium include:

Whole grains
Nuts and seeds
Legumes
Green leafy vegetables

Seniors may also want to focus on taking in nutrients such as vitamin K, boron, and zinc for better bone density and repair.

You can find vitamin K in leafy greens. Boron is in apples, pears, and prunes. Zinc is found in beans and whole grains.

5. Herbal Remedies and Supplements

Several herbs have shown promise in supporting bone health and preventing osteoporosis. Many people have turned to herbal supplements as part of their holistic senior care routines.

Red clover is a popular option that contains isoflavones. Isoflavones mimic estrogen and may slow bone loss in older women.

Horsetail is rich in silica, which may aid in bone regeneration. Black cohosh may support hormonal balance in postmenopausal women. Alfalfa is packed with minerals that support bone strength.

Always consult with a healthcare provider before beginning any new supplement regimen. Some herbs may interact with medications or other health conditions. You also want to make sure you're sourcing your herbal supplements from reliable sources rather than from the first online retailer you find.

6. Lifestyle Modifications to Avoid Falls

Aging safely means preventing injuries in your daily life. One of the best tips for managing osteoporosis is to avoid falls altogether and minimize the risk of fractures. You can do so by creating a safe living environment.

Some fall prevention strategies are to:

Remove tripping hazards such as loose rugs and clutter
Installing grab bars in bathrooms
Ensuring good lighting in hallways and staircases
Using assistive devices like canes or walkers, if needed

Changing your footwear is also recommended. You want shoes that grip the ground and won't come off as easily as slippers.

Balance training exercises like yoga or Tai Chi help with bone health as well as reduce the likelihood of falls. These lifestyle changes enhance aging safely by minimizing the physical consequences of osteoporosis.

7. Reduce Bone-Depleting Substances

Certain substances and habits can accelerate bone loss. Seniors should minimize or eliminate these factors to decrease their risk of developing osteoporosis.

Some factors to monitor include:

Excessive caffeine
Alcohol
Smoking
High sodium intake

More than three cups of coffee a day can interfere with calcium absorption. Excessive alcohol intake reduces bone formation and increases the risk of injury.

Nicotine from smoking impairs bone regeneration and lowers estrogen levels. Both are crucial for bone maintenance in women.

High sodium intake can cause increased calcium excretion through the urine. It can also cause other complications, such as high blood pressure and an increased potential for stroke.

To improve senior wellness, drink plenty of water. Staying hydrated improves kidney function, which filters out toxins. Seniors should drink around six to eight glasses of fluid daily.

Try These Natural Remedies for Osteoporosis

Once a person develops osteoporosis, there is no way to cure it or make their bones as strong as they were before. However, natural remedies for osteoporosis can help manage the disease and allow you to live a more comfortable life with less pain. Always coordinate with your doctor for the best results.

Campbell Place provides assisted living for seniors in the Bellefontaine, OH area. Each of our residents has access to a wide range of amenities and activities to keep them healthy and happy. Reach out today with any questions and to set up a tour.