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Natural Treatment for Osteoporosis: What Seniors Should Know
According to the CDC, millions of Americans aged 50 and older have osteoporosis. And if you're one of them, you know just how much this condition can affect daily life. There's always that worry about breaking a bone or getting frustrated by the changes in your body.
While medication is often recommended, natural treatment for osteoporosis can be used alongside for added relief. With the right foods, regular movement, and a few lifestyle changes, you can help strengthen your bones and improve your quality of life.
If you're in Burlington, NJ, you'll also find several local wellness resources and community programs that support healthy aging and bone health.
In this article, we'll guide you through natural remedies for aging bones to support your health and help you move more freely.
Calcium and Vitamin D
If you're living with osteoporosis, you'll want to consume foods that keep your bones as strong as possible. Your body relies on calcium to build and maintain bone strength. But with osteoporosis, your bones are already more fragile. This makes getting enough calcium that much more important.
For senior bone health, consider adding calcium-rich foods into your diet:
- Milk
- Yogurt
- Leafy green vegetables
Once you get some more calcium in you, your body's going to need vitamin D to absorb it and deliver it to your bones. Spending a little time in the sun each day can help your skin produce vitamin D naturally.
Just 10-15 minutes outside, with your face, arms, or legs exposed, can make a difference. Try taking a short walk in the morning or doing a few stretches on your balcony or in your yard.
It doesn't have to be a big production. It just needs to be consistent. If you prefer to eat your vitamin D, you can find plenty of it in foods like eggs and salmon.
Other Primary Nutrients For Managing Osteoporosis Naturally
Your bones need more than just calcium and vitamin D to stay healthy and strong. Other key nutrients play important roles too.
Magnesium, found in nuts and whole grains, helps your body absorb and use calcium more effectively. While vitamin D helps your body absorb calcium from food, magnesium helps your body use vitamin D and controls how calcium moves through your body and into your bones.
So even if you're getting calcium and vitamin D, low magnesium can still mean your body isn't using them as effectively.
Vitamin K is another natural treatment for osteoporosis you can add to your plate. You can find it in most popular green vegetables like:
- Spinach
- Kale
- Broccoli
- Cabbage
- Certain lettuces
Vitamin K supports bone strength by helping your body manage calcium properly. It directs calcium to your bones, where it belongs, and keeps it out of places it shouldn't be, like your arteries or soft tissues.
Including a mix of these nutrients in your diet gives your bones the support they need to stay as strong as possible. Try to eat a blend of healthy foods every day to make sure your body gets all the building blocks for bone health. If you're not sure if you're getting enough, ask your doctor or a dietitian to help you plan your meals.
Osteoporosis Prevention and Relief Through Exercise
Whether you're working to prevent osteoporosis or managing it now, staying active is one of the best things you can do for your bone health.
Weight-bearing exercises like walking and dancing encourage your bones to stay strong by making them work against gravity. If you already have osteoporosis, low-impact versions of these activities can still be safe and effective.
Moreover, strength training with light weights or resistance bands help build the muscles that support your bones and improves stability. In addition, you can try balance and flexibility exercises.
Gentle movement routines like tai chi or even simple stretching not only keep your joints flexible and support better posture, but they can also lower your risk of falls.
You don't need intense workouts to see benefits. Even short, regular sessions can make a meaningful difference over time. The key is consistency and listening to your body.
If you have osteoporosis or a history of fractures, it's important to check in with your doctor or holistic senior care provider before starting a new routine. They can help you choose activities that are safe and supportive for your current bone health.
Avoiding Bone-Weakening Habits
Some everyday habits can weaken your bones over time. For example, smoking is one of the biggest culprits because it slows down the cells responsible for building bone. Similarly, drinking too much alcohol can make it harder for your body to absorb the nutrients that keep your bones strong.
Maintaining a healthy weight is another natural support for bone health. Being underweight can place extra stress on your bones and increase your risk of fractures. Avoiding extreme diets or skipping meals is important, as these can lead to bone loss over time.
So Just How Quickly Can Lifestyle Changes Improve Bone Health?
Bones take time to respond to changes, so improvement isn't immediate. It can take several months of consistent healthy eating and regular physical activity before you start to see noticeable improvements in bone strength.
However, while improvements from lifestyle changes take time, a JAMA Open Network study found that a calorie-restricted Mediterranean diet paired with regular physical activity offers protective benefits fairly quickly, especially for women. This powerful (and natural) combination not only preserves bone health, it also slows down age-related bone loss like osteoporosis.
Community Support As a Natural Treatment for Osteoporosis
Supporting your bone health naturally takes commitment, but it's well worth the effort. Granville Place offers a vibrant community where expert care meets an active lifestyle tailored just for you.
Nestled in a beautifully landscaped campus with colorful gardens and inviting outdoor spaces, our community is perfect for soaking up vitamin D. We also offer easy access to top medical facilities and shopping centers, making daily life convenient.
Moreover, with our on-site fitness programs focused on strength and balance and easy access to nutritious meals, you'll find everything you need to pursue natural treatment for osteoporosis. Book a tour to discover how natural care and community can come together for your well-being.