Osteoporosis in the elderly, and in general, is characterized by degeneration and/or low bone production. When it occurs, bones become weak and more prone to fractures, especially when falls occur.
As you get older, it is important to start thinking about preventing and/or fighting osteoporosis, so there are several points to take into consideration.
1. Physical exercise
It is very important to exercise specifically to help both strengthen your bones and to promote balance to prevent falls.
Because of the high risk of fractures in the elderly, exercise should be prescribed by a doctor or physical therapist, and accompanied by a qualified professional. Senior residences, in general, are ideal environments that promote activity and physical exercise for their elderly users.
The prevention/combat of osteoporosis should be based on training of: Strength; Cardiovascular; Flexibility; Stability.
2. Balanced Diet
Nutrition throughout life plays a key role in overall health and well-being, and it is no different when it comes to maintaining and producing strong bones. Dairy products (milk, cheese, and yogurt), fish (sardines and salmon), and green vegetables (kale, spinach) are rich in calcium and vitamin D, which have been shown to strengthen bones.
Certain foods/nutrients can interfere with bone health, so some nutrients should be avoided, such as salt, alcohol, caffeine, and soft drinks, among others. In general, overly processed foods prevent the body from absorbing calcium.
Sometimes it can be difficult to get all the nutrients the body needs from food alone. Calcium, vitamin D, and omega-3 supplements may be beneficial as they have been shown to improve bone quality, but medical advice and prescription are essential.
4. Sun exposure
Sunlight helps the body absorb vitamin D from food, so experts recommend 5 to 10 minutes of sun exposure 2-3 times a week. This way, it is possible to help the body process the vitamin D needed for bone health.
Routine general examinations as well as a specific bone density test can indicate whether what the elderly person has done so far has had an effect and in what ways. It is therefore recommended that men over the age of 70 and women over the age of 65 have this bone density test done.
In short, a healthy lifestyle is essential for well-being and consequent prevention of osteoporosis.
Choosing to live in a Senior Residence can bring benefits to the elderly because they are spaces equipped with qualified professionals and all the necessary services, ensuring a healthy routine and consequent well-being of its residents!
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