Live Strong: Bone Health for Adults
What is Osteoporosis?
Although many of us have heard of osteoporosis before, we may wonder what it really is. Osteoporosis is simply a disease of the bones, and happens when bones lose the minerals that make them strong. When bones lose their minerals, they become like fragile honeycombs, full of tiny holes and easy to break. Many mature adults are impacted by osteoporosis every day. Bones can become more fragile as we enter the mature years. Senior adults are often more susceptible to falls and events that may challenge bones. Staying strong by caring for bone health through exercise and nutrition can help mature adults live longer, healthier lives and avoid weak bones.
Filling Up: Some Good-for-Bones Foods
The Mayo Clinic, one of the foremost medical centers in the USA, relates that “It’s never too late… to do something about osteoporosis.” In fact, studies show that adding calcium and Vitamin D to your diet as a mature adult can slow down bone loss and how fast fractures occur. Other studies indicate that eating fruits and vegetables may also help bone density. Adding foods like yogurt, milk, cheese, eggs can help you get the calcium and Vitamin D that helps bones stay strong. Some fish, such as tuna, sardines, or salmon can also give your bones an additional Vitamin D boost!
Exercise is also an important component of bone health. Studies show that physical activity can lower your risk of falling. And physical activity can help keep your bones healthy. Click Osteoporosis Handout for just a few ideas for ways you can stay active for better bones, and a better you.
Guest Blogger: Mary Catherine Shafer
References and photos:
“Eating fish may thwart “silent” brain damage” http://www.reuters.com/article/idUSKRA47341620080804
“Exercise is Key for Health in Older Adults” http://www.kurtnimmo.com/exercise-is-key-for-health-in-older-adults
International Osteoporosis Foundation, http://www.iofbonehealth.org/facts-and-statistics.html
Carter ND, Kannus P, Khan KM (2001) Exercise in the prevention of falls in older people: a systematic literature review examining the rationale and the evidence. Sports Med 31:427
“Vegetables, Not Fruit, Help Fight Memory Problems In Old Age” http://www.sciencedaily.com/releases/2006/10/061024010707.htm
Tucker KL, Hannan MT, Chen H, et al. (1999) Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr 69:727.
Chapuy MC, Arlot ME, Duboeuf F, et al. (1992) Vitamin D3 and calcium to prevent hip fractures in the elderly women. N Engl J Med 327:1637.
“Exercise for Older Adults, A Crozer-Keystone PSA” http://www.youtube.com/watch?v=ohmB3KpFfaY