Osteoporosis is a medical condition that makes your bones weak and thin. It can be translated to "porous bones" and the illness can make it more likely that seniors will sustain fractures.
The medical community refers to osteoporosis as a silent disease, because most seniors don't have any identifiable symptoms, and don't recognize they have it until they break a bone.
A fall can be devastating for any senior. The risk of breaking bones, especially in the hip, causes many seniors to move slower, and many are so terrified of a fall, then discontinue most activities. Unfortunately, seniors need to continue to move around to stay healthy.
Your bones consist of a lot of collagen and protein. When you develop osteoporosis, your bone density decreases, your bones become more brittle, and they lose their strength. In order to prevent this, there are many things that seniors can do.
Osteoporosis Checklist for Seniors
Here is an osteoporosis checklist for seniors to help them stop the onset of the disease.
Calcium - Make sure that your body is getting enough calcium each day. When many seniors think about calcium, they automatically think of milk and cheese.
However, these are not the only sources of good calcium. Spinach, almonds, broccoli, salmon, tofu, sesame seeds, yoghurt and green leafy vegetables are all great sources for calcium.
Nutrition - Nutrition plays a huge role in strong and healthy bones. Your body needs strong minerals, such as calcium, boron, magnesium and iron. You can find a lot of these minerals in delicious vegetables.
Supplements - If you are not reaching your daily allowance of minerals and vitamins, because of the food you eat, you should look into taking some multivitamins to help increase the level of calcium you are getting. Check with your doctor for the exact amount of calcium that you need each day.
Walk Every Day - Walking is a good workout, especially if it is done at a faster pace. However, you also get great benefits if you are walking at a slow pace, too. The important point is that you are performing weight bearing exercises. This puts a little pressure on your bones, and helps to build them up. A good half hour walk will have you feeling better in a short time, and you will notice how much stronger your muscles feel.
Other Weight Bearing Exercises - In addition to walking, you should try to do other exercises that will strengthen all of your body. Remember that strong muscles can prevent seniors from falling. Whether you are cycling, swimming, or lifting weights, you are doing your bones, heart, and body a favor by working out.
Weight training keeps your muscles strong, and can help you lose weight. The key is moderation and a continued effort. To benefit, you need to exercise over a period of time.
Omega 3 - Omega 3 fatty acids are known to promote stronger and healthier bones. It also lowers your cholesterol, and even fight off some cancers. It's especially good for seniors, who tend to lose more bone density because of their age.
Prescription Medicine - For seniors who have tried many other options, but are still having problems with osteoporosis, there are some prescription drugs that are available that help stimulate your bone growth. These are especially helpful with post menopausal women. You should contact your physician to find out what is best for you.
Osteoporosis Checklist for Seniors - Conclusion
An osteoporosis checklist for seniors can remind them that if they work at it, they can help fight against osteoporosis in their later years. It's all about not giving up and eating the right foods and exercising and getting enough calcium. Also, make sure you keep in close contact with your doctor, so they can assist you.