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How To Treat Osteoporosis In Seniors

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As we age, our bones naturally become thinner and weaker, increasing the risk of osteoporosis, especially in women over 65. Osteoporosis makes bones more fragile and prone to fractures. Two crucial nutrients that help combat this condition are calcium and vitamin D.

Calcium is a mineral essential for building and maintaining strong bones. When your body

doesn't get enough calcium from your diet, it starts to take calcium from your bones, weakening them over time. Ensuring adequate calcium intake can help keep your bones dense and reduce the risk of fractures.

Vitamin D plays a vital role in helping your body absorb calcium. Without enough vitamin D,

even a diet high in calcium won't be as effective. Your body can produce vitamin D through

sunlight exposure, but as we age, our skin becomes less efficient at making it, and we might not spend as much time outdoors. Therefore, getting enough vitamin D through diet or supplements is essential.

For seniors, especially women over 65, it's important to combine both calcium and vitamin D in your daily routine. Current recommendations are 1200 mg of calcium and 800 IU (international units) of Vitamin D3 per day.

Active seniors laughing

However, calcium and vitamin D are not enough, resistance training is essential to maximize bone health.

Resistance training, also known as strength training, involves exercises that make your muscles work against a weight or force. This can include lifting weights, using resistance bands, or even body-weight exercises like squats and push-ups.

How it helps your bones:

  1. Stimulates Bone Growth: When you engage in resistance training, the stress placed on your bones encourages them to grow stronger and denser. This helps counteract the natural bone loss that occurs with age.

  2. Improves Balance and Coordination: Strengthening your muscles can enhance your balance and coordination, reducing the risk of falls, which can lead to fractures.

  3. Increases Muscle Mass: Stronger muscles provide better support and protection for your bones, making you more resilient to injuries.

Seniors taking a walk

Getting Started:

Start Slow: Begin with light weights or resistance bands and gradually increase the intensity as your strength improves.

Include Variety: Incorporate different types of exercises to target various muscle groups and keep your routine interesting.

By incorporating resistance training into your weekly routine, you can significantly improve

your bone health, maintain your independence, and enhance your overall quality of life.

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