As you age, maintaining bone health becomes increasingly important, and calcium plays a big part in this process. Calcium for seniors is necessary for preventing bone-related conditions, so that bones remain strong and healthy throughout the later years of life. Read on to learn why calcium is so crucial for golden agers, how it impacts overall health and the best ways to guarantee adequate calcium intake.
Why Calcium for Seniors is of the Utmost Importance
Calcium is a mineral the body needs to build and maintain strong bones and teeth. It also plays a major role in other bodily functions, like muscle contraction, blood clotting and nerve function. For retirement age people, however, the need for calcium cannot be stressed enough – especially when it comes to bone health.
As you age, the body’s ability to absorb calcium decreases, which can lead to a gradual loss of bone density. The condition, known as osteoporosis, makes bones more fragile and susceptible to fractures. Osteoporosis is common among retirees, with millions affected worldwide. Guaranteeing an adequate intake of calcium is a critical aspect in reducing the risk of osteoporosis and maintaining overall bone health.
The Link Between Calcium and Bone Health
Constantly undergoing a process of remodeling, bones are living tissues in which old bone is broken down and new bone is formed. Calcium is needed for this process. During the early years of life, the body builds up bone mass, but as you age, bone breakdown begins to outpace the formation of new bone.
For retirees, the decline in bone density can be great, leading to an increased risk of fractures (think the hip, spine and wrist). These fractures can have serious consequences, and lead to decreased mobility and independence. But sufficient calcium for seniors can help slow down bone loss and maintain bone strength, reducing the likelihood of fractures.
Calcium and Overall Health
While calcium is best known for the role it plays in bone health, it also has other important functions in the body. Calcium is involved in:
- Muscle Function: Calcium helps muscles contract and relax. So, calcium is necessary for maintaining muscle strength and function, which is especially crucial for golden agers to maintain mobility and prevent falls.
- Cardiovascular Health: Calcium plays a part in regulating the heartbeat and maintaining blood vessel function. It helps blood vessels constrict and relax, providing proper blood flow throughout the body.
- Nerve Transmission: Calcium is needed for the proper functioning of the nervous system. It helps transmit signals between nerves, for overall brain health and cognitive function.
Guaranteeing Adequate Calcium Intake
Given the necessity of calcium for seniors, you should make sure they receive enough of it. The recommended daily intake of calcium for adults varies, but generally, it is around 1,200 mg per day for women after 50 and men after 70.
Delicious and Nutritious Meals for Calcium Intake
One of the best ways to e calcium intake is through delicious and nutritious meals that include calcium-rich foods. Dairy products like milk, cheese and yogurt are, of course, great sources of calcium. But there are also many non-dairy sources, including:
- Leafy Greens: Vegetables like kale, spinach and broccoli are rich in calcium and can be easily worked into a person’s diet.
- Fortified Foods: Many foods, like cereals, orange juice and plant-based milk, are fortified with calcium and can be excellent sources of the mineral.
- Fish: Canned fish like salmon and sardines, which contain edible bones, are also high in calcium.
The Role Played by Health and Fitness Programs
Besides dietary intake, health and fitness programs play a big part in promoting bone health and making sure that 55+ adults get the most benefit from their calcium intake. Weight-bearing exercises, like walking, dancing and resistance training, help stimulate bone formation and maintain bone density.
These activities also improve muscle strength, balance and coordination, reducing the risk of falls and fractures. Participating in regular health and fitness programs that include weight-bearing exercises can complement a calcium-rich diet and provide a complete approach to maintaining bone health and overall well-being for residents.
The Importance of Calcium Supplements
While dietary sources of calcium are preferred, some people may struggle to meet their calcium needs through food alone. So, calcium supplements can be a useful addition. Be sure to speak with a healthcare provider before starting any supplements, because excessive calcium intake can lead to other health issues, such as kidney stones.
Nourishing Your Golden Years: Our Approach to Healthy Eating
At our Independent Living community, we believe in enjoyable but healthy meals. Our culinary team works closely with nutritionists to create delicious, balanced meals that cater to different dietary needs and preferences.
We emphasize fresh, locally sourced ingredients and offer a diverse menu that includes heart-healthy options, diabetic-friendly dishes and meals rich in nutrients essential for seniors. Our approach to healthy eating isn’t just about longevity—it’s about savoring every bite of life.
Call 864-392-9087 or use our online form to reach out today and see how we can nourish your well being.
