How to Keep Your Bones Strong After 60

When we’re young, our bones keep growing stronger. This process continues until we reach our 30s, which is when most people reach peak bone mass, after which we begin to lose more mass than we gain. The process is gradual for most adults, and the likelihood of developing osteoporosis or osteopenia later on in life largely depends on how rapidly bone mass is lost.

In this post, your trusted provider of elderly live-in home care offers a few tips to help you slow down bone loss.

Nutrition Tips

It’s never too early to start paying attention to nutrition, and it’s never too late to start making positive changes! Keep in mind that women over 50 and men over 70 need at least 1,200 milligrams of calcium a day. Dairy products, soy products, broccoli, and canned fish with bones are all great sources of calcium. Vitamins D and K are other bone-friendly nutrients. You can boost your vitamin D and K levels by spending a few minutes outside on a sunny day and eating oily fish like trout, tuna, and salmon.

Make sure you’re eating enough protein. Studies have shown that eating 80 to 100 grams of protein a day can slow down bone loss. Adding more collagen to your diet will also help. And don’t forget good fats! Omega-3 fats are not only anti-inflammatory, but they can also help prevent bone loss. Lastly, we recommend getting enough magnesium and zinc, which help to convert vitamin D into a form that promotes calcium absorption.

If you need help managing your nutrition, ask us to refer you to a live-in home health aide who can help monitor your diet and make sure you’re getting enough of the good stuff.

Exercise Tips

Physical activity can also do wonders for your bone health. Walking, jogging, and climbing up stairs have all been shown to slow bone loss. Lifting weights in moderation is particularly effective—just make sure you’re doing it safely! Staying fit not only helps build bones, but it also improves balance and flexibility as well, both of which can help lower the risk of falls.