5 essential tips to manage bone health in elderly
As the winter season has arrived, senior citizens or the older population should prioritise their bone health to combat the potential challenges faced during colder weather. Ensuring stronger bones is
As the winter season has arrived, senior citizens or the older population should prioritise their bone health to combat the potential challenges faced during colder weather. Ensuring stronger bones is crucial as age progresses. One of the fundamental elements for maintaining bone health is a diet rich in calcium and vitamin D. Calcium is a critical mineral that helps build and maintain strong bones. For seniors, adequate calcium intake can significantly reduce the risk of osteoporosis – a condition that weakens the bones and makes them susceptible to fractures.
Vitamin D is vital for bone health, as it facilitates calcium absorption. An excellent source of vitamin D is the sunlight. Many seniors face challenges in obtaining sufficient vitamin D due to limited sunlight exposure during winter. The recommended daily calcium requirement for seniors is about 1200 mcg, and vitamin D is 800 IU, said Dr Rajesh Srinivas, Consultant – Orthopaedic Surgeon, Manipal Hospital Varthur Road and Whitefield.
5 Tips For Strong Bones
- Calcium Diet: Excellent dietary sources of calcium products are milk, yogurts, and cheese. However, for those who are lactose intolerant or prefer non-dietary options include fortified foods such as almond milk, soy milk, cereals, and pulses such as boiled chickpeas, soya beans, chia seeds, rajma, green grams, and Bengal grams.
- Leafy Green: Leafy greens such as kale, broccoli, okra, spinach, sprouts, and beans also contribute to the overall calcium intake, making them a healthy addition to the winter diet.
- Supplements: Seniors struggling to achieve sufficient calcium and vitamin D through diet alone should consider supplementation with elemental calcium and vitamin D3 to help meet daily nutrient requirements. The supplementation of elemental calcium, along with additional supplements of magnesium, zinc, copper, manganese, and boron, may be taken as a daily dose. Vitamin D3 supplements can be taken once a week, as recommended by your doctor. Elemental calcium, enriched with magnesium, zinc, copper, manganese, and boron supplements could be considered as daily once dosage, vitamin D3 supplementation with weekly once dosage, or as prescribed by your doctor.
- Weight bearing exercises: In addition to diet, physical activity plays a crucial role in maintaining bone strength. Weight-bearing exercises, including walking and light resistance training, can enhance bone strength and improve balance, reducing the risks of falls.
- Yoga: Simple activities like yoga also help enhance the flexibility and strength of joints.
During winter seasons, the senior population should focus on a balanced diet rich in calcium and vitamin D to support bone health by incorporating dairy products, fortified foods, green leafy vegetables, and fish into meals alongside considering supplementation as prescribed by a doctor and engage in physical activity to increase strength and flexibility of bones and joints. Always consult your healthcare professional if you have concerns about your health, joints, and bone status.
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