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Healthy Bones and Nutrition for Seniors


 

By Michelle Zehra

Nearly 1 out of 4 Americans have some sort of musculoskeletal condition that requires medical attention. The majority of these people are senior citizens. This comes out to over 40 million people with the majority of them older women, who struggle with the effects of osteoporosis while some struggle with joint pain, arthritis among other conditions.

As noted, older females tend to be affected than males. There are a few ways to help fight and prevent issues from aging bones. We will focus on nutrition.

  1. Protein in your diet – Ensure you receive enough protein in your daily diet. Research has show enough protein in your diet can help to increase bone mineral density while reducing the risk of developing bone fractures. Dietary protein can help to build bone density as well as maintain muscle mass. All these factors are vital in protecting joints and bones. They will also help make your bones and joints stronger. Foods such as eggs, lean meats, salmon, soy, beans and legumes are high in protein.

 

  1. Soda – Soda is just bad. There is no age, young or old that soda is good. Sodas have high sugar contents and can impair the growth of bone cells. Additional, drinking soda will have an impact on the strength and the ability of your bones to heal when an injury happens. Too many carbonated beverages are associated with a significant decrease in bone mineral density in both males and females alike. As a senior citizen, replace soda with water, orange juice, milk and other drinks that may have calcium.

 

  1. Calcium – Calcium is the most abundant mineral in the body and is also the very most important nutrient as far as the condition of your bones. Many people don’t realize that calcium also affects muscle contraction, heart bet regulation, regulating blood pressure as well as your immune system. Foods such as cheese, milk, broccoli, yogurt, kale and calcium-fortified foods will be helpful in getting enough calcium.

 

  1. Vitamin D – Perhaps the second most important nutrient behind calcium for your bones. Vitamin D helps your senior body properly use and take in calcium, which equates to stronger and healthier bones. Vitamin D can be absorbed through sun exposure and found in foods such as fish, egg yolks and vitamin D fortified foods.

A lot of these affected seniors are living in assisted living communities that usually are extra careful in ensuring seniors receive a balance healthy diet.

Remember, nutrition is just one part of maintaining strong, healthy bones as you age. Fitness and maintaining a healthy lifestyle (such as no smoking) are also very important!

Michelle Zehra works as a writer for seniorhomes.net writing about senior health for seniors living in senior homes and assisted living communities. She possesses a Bachelor of Arts in Communication from theUniversity ofPittsburgh, a Masters in Professional Writing fromChathamUniversity, and a graduate certificate in Health Promotion from California University of Pennsylvania. She is currently working towards completing a Master’s of Science in Exercise Science and Health Promotion.

Article Source: http://EzineArticles.com/?expert=Michelle_Zehra

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