Tanya Coats Occupational Therapy

Combatting Bone Loss as You Age

As you get older, your bones gradually lose their density, becoming thinner and weaker due to hormonal changes. Rather than continuing to store the calcium and phosphates in your bones, your body begins to reabsorb them.

Here are some tips you can implement in your everyday life to prevent bone loss and protect yourself from injury

Eat Healthily

Nutrition plays an important role when it comes to maintaining your orthopedic health.

Foods rich in calcium, vitamin D, protein, and omega-3 fatty acids all help the body to counteract bone density loss. Here are some foods you can add to your diet to help to keep your musculoskeletal system healthy:

  • Yogurt
  • Beans and lentils
  • Mushrooms
  • Nuts and seeds
  • Leafy greens
  • Milk
  • Poultry
  • Eggs
  • Red meat

Stay Active

Living a sedentary lifestyle can increase your risk of osteoporosis. However, this can be easily reversed by introducing regular exercise into your wellness routine. Moderate aerobic exercises like walking, water aerobics, and dancing put your bones to work, stimulating the natural regeneration process.

The Office of Disease Prevention and Health Promotion (DPHP) recommends that older adults get at least 150 minutes of moderate-intensity physical activity each week.

Avoid Tobacco and Alcohol

Using tobacco products and drinking alcohol in excess can lead to bone loss in older men and women, as well as longer healing times for fractures. Quitting smoking and limiting your alcohol consumption can help to reduce this risk.

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