According to the MSD Manual Consumer version, about half of postmenopausal women and 1 in 5 men over 50 will experience a fracture caused by osteoporosis in their lifetimes. Bone loss, a natural part of aging, raises the risk of osteoporosis in seniors.
Despite the high risk, older adults aren’t powerless against osteoporosis. It may seem overwhelming, but it’s possible to maintain strong, healthy bones in old age. You simply need to learn which natural remedies for osteoporosis work best.
Taking your elderly loved one to a community like TerraBella Summit allows them to get a quality diet for strong bones. Located at 414 Summit Drive, Greenville, SC 29609, we offer holistic osteoporosis care, focusing on lifestyle, nutrition, and overall well-being.
Learn about six key natural remedies for osteoporosis that improve senior bone health.
1. Calcium-Rich Foods
Calcium-rich foods are an important part of aging safely, as they help keep bones strong. Nuts and seeds can help improve senior bone health. They include:
- Poppy seeds
- Sesame seeds
- Almonds
- Chia seeds
- Celery seeds
Seeds and nuts contain other minerals like magnesium, iron, and copper. They’re also rich in healthy fats, proteins, and omega-3 fatty acids. These minerals and nutrients contribute to overall bone integrity.
Dairy products are other calcium-rich foods recommended for seniors. They include milk, yogurt, and cheese. These products are fortified with vitamin D, making it easy for the body to absorb calcium.
Other calcium-rich foods that minimize the risk of osteoporosis in seniors include:
- Leafy greens – spinach, collard greens, and kale
- Beans and lentils
- Canned salmon
- Edamame and Tofu
2. Weight-Bearing Exercises
Weight-bearing exercises engage muscles and bones. They help stimulate the growth of weak bones and maintain bone strength or density.
Most weight-bearing exercises are low-impact activities that involve continuous movement. Communities like TerraBella Summit have wellness programs that include fitness classes to help protect seniors from osteoporosis. We tailor our exercise classes to meet each resident’s particular needs and preferences.
Our fitness program will help your elderly loved one participate in activities like:
- Walking
- Yoga
- Tai Chi
- Dance
- Strength training
These exercises are also part of fall prevention in seniors. They help minimize the risk of falls by enhancing body balance and coordination.
They can strengthen the bones and muscles around:
- Legs and hips
- Shoulders and arms
- Spine
- Chest
- Abdomen
At TerraBella Summit, we offer a safe exercise environment. Our spacious suites and well-lit paths help residents exercise safely.
3. Vitamin D Supplementation
The body needs adequate vitamin D to absorb calcium effectively. For seniors with osteoporosis, vitamin D is key to enhancing bone remodeling. This is where the old bone breaks down and new bone tissue forms.
Vitamin D also assists in enhancing muscle function. Improved muscle function and bone health help promote balance, minimizing the risk of falls and fractures.
Senior living communities have spacious outdoor areas for residents to bask in the sun. Regularly basking in the sun for a few minutes enables the body to naturally absorb vitamin D.
At TerraBella Summit, we allow our residents to engage in outdoor activities that help them soak up the sunshine. This also assists in improving their skin health.
Consulting with a healthcare provider can help you determine the right vitamin D supplements, which include:
- Vitamin D3 (Cholecalciferol)
- Vitamin D2 (Ergocalciferol)
- Combination supplements
- Fortified foods
4. Anti-Inflammation Diet
Age-related changes in the body make seniors vulnerable to chronic low-grade inflammation. The changes include:
- Weakened immune system
- Oxidative stress
- Accumulation of damaged cells
- Sedentary lifestyle
- Chronic conditions – diabetes, arthritis, and cardiovascular disease
- Reduced nutrient absorption
Inflammatory chemicals (cytokines) stimulate bone reabsorption – the breakdown of bones. They inhibit new bone tissue formation and reduce calcium absorption.
These changes cause a gradual loss of bone density, contributing to osteoporosis in seniors. That’s why an anti-inflammatory diet is key to enhancing senior bone health.
Anti-inflammatory foods help reduce the production of bone-inflaming cytokines. This helps prevent possible bone reabsorption.
Eating anti-inflammatory foods also helps improve gut health. Good gut health means effective absorption of nutrients like calcium and vitamin D.
An anti-inflammatory diet for seniors consists of:
- Healthy fats – avocados, olive oils, and nuts
- Legumes
- Fruits and vegetables
- Whole grains
- Herbs and spices – ginger and turmeric
5. Quitting Smoking and Alcohol Consumption
Smoking constricts the blood vessels. This reduces the amount of blood and nutrients reaching the bones. Less blood and oxygen to the bone slows down recovery after fractures or surgeries.
Smoking can impair how the body absorbs calcium from the diet. Nicotine reduces estrogen levels in women, altering bone maintenance.
Nicotine also stimulates the activity of osteoclasts, the cells responsible for breaking down bone. Increased bone breakdown due to smoking accelerates bone loss and osteoporosis.
Alcohol hinders the formation of new bone tissue. It also affects how the body absorbs calcium and vitamin D.
Senior living communities like TerraBella Summit have secure environments to protect residents from possible triggers. Counseling services, smoke- and alcohol-free policies, and wellness programs in senior living also help residents overcome smoking and alcohol consumption.
6. Cutting Down ‘Bone Thieves’
Processed and fast foods are considered ‘bone robbers‘ in seniors. They rob the bones of calcium, increasing the risk of osteoporosis.
Your elderly loved one may be at risk for this condition if they excessively consume:
- Wheat bran
- Coffee
- Sugar
- Soda
- Salty snacks
Carbonated beverages like lemonade and soda contain phosphoric acid, which causes a loss of bone mass density. Sodium in salty snacks causes the body to excrete more calcium through urine.
Excess caffeine lowers the rate of calcium absorption into the body. Senior living communities promote a healthy lifestyle by providing residents with healthy meals that add value to bones.
Natural Remedies for Osteoporosis: Aging Safely With Strong Bones
Natural remedies for osteoporosis can help seniors maintain mobility and wellness without relying on medications. From calcium-rich foods to gentle exercise and sunshine-filled mornings, simple lifestyle changes can greatly improve senior bone health.
TerraBella Summit, led by Kayla Pickler, Adam Saunders, and Sasha Satzger, offers exclusive lifestyle programs to help seniors feel empowered — mind, body, and spirit. Our team brings vast experience in wellness programs and other forms of holistic osteoporosis support.
Call us today and let’s help your elderly loved one embrace healthy aging.
