Our bones can become more fragile and susceptible to breaks or fractures as we get older. Osteoporosis is a common condition that causes bones to become thin and brittle, which can lead to fractures. In fact, fractures are one of the most serious complications of osteoporosis. According to the Australian Institute of Health and Welfare, approximately 300,000 Australians aged 50 years and over experience a fracture due to osteoporosis every year.
There are many things you can do to keep your bones healthy as you age. Let's take a closer look at the importance of bone health in seniors and how exercise and yoga can help.
Fractures and Osteoporosis
A fracture is a break in the bone, and osteoporosis increases your risk for fractures because this disease weakens bones to the point where they break easily. Common places for fractures in seniors include the hip, wrist, and spine.
There are many risk factors for osteoporosis, including being female, having a family history of the condition, smoking, drinking too much alcohol, not getting enough calcium or vitamin D, having certain medical conditions (such as celiac disease or rheumatoid arthritis), or taking certain medications (such as corticosteroids). If you have any of these risk factors, it's important to talk to your doctor about what you can do to prevent or manage osteoporosis.
How Exercise Helps
Exercise is one of the best things you can do for your overall health, including your bone-health. Weightbearing exercises such as walking, jogging, climbing stairs, playing tennis, and lifting weights help to improve bone density and reduce the risk of fractures. These types of activities force you to work against gravity, which strengthens bones and muscles. It's important to talk to your doctor before starting any new exercise program, especially if you have health issues or concerns. They can help you create an appropriate plan based on your needs and abilities.
Yoga for Bone Health
In addition to weight-bearing exercises, research has shown that yoga may also help with bone health. A study published in 2018 found that postmenopausal women who did yoga had greater bone mineral density (BMD) than those who didn't do yoga. Yoga may help improve BMD by stimulating osteoblasts (cells that build bone) while also inhibiting osteoclasts (cells that break down bone).
Yoga is a low-impact form of exercise that has many benefits for people with osteoporosis. Yoga can help to improve bone density, prevent further bone loss, increase flexibility and balance, and reduce the risk of falls. In addition, yoga helps to improve mood and reduce stress levels, both of which are important for people with osteoporosis. As a result, yoga can play an important role in managing osteoporosis and improving quality of life.
If you’re experiencing knee osteoarthritis, learn more about how yoga can help here.
Food for Healthy Bones
A healthy diet is also important for bone health. Eating foods that are rich in calcium, such as dairy products, leafy green vegetables, and fortified cereals, can help to prevent osteoporosis. Getting enough vitamin D is also essential for bone health. Vitamin D helps the body absorb calcium from food. Good sources of vitamin D include fatty fish, such as salmon and tuna, eggs, and fortified milk. Sunshine is also a great source of vitamin D.
Gourmet Meals offers a convenient way to get the nutrients you need for healthy bones. Our meals are made with fresh ingredients and are snap frozen to naturally seal in nutrition and taste. Plus, they're ready to eat in minutes, so you can get the vitamins and minerals your body needs without spending hours in the kitchen. Whether you're looking for a quick lunch or a hearty dinner, Gourmet Meals surely has something that’s both tasty and healthy.
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Tags: Bone Health, Osteoporosis, Yoga For Bone Health, Exercise For Bone Health, Fractures And Osteoporosis, Frozen Meals Delivered, Gluten Frees Meals Delivered
